10 Steps to Help You Get a Great Night’s Sleep

How did you sleep last night?The only real time that the body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is vital.Once we deliver our meditation workshops we begin by thinking what do you want to get out of today, without fail someone in the audience will say “be able to shut down and sleep better”

Now my idea of an excellent night’s sleep is one that you sleep soundly and wake fully refreshed and lively. In a great night’s sleep you rarely, if ever, think about your troubles, your never think about the news, and you usually fall asleep within Ten minutes of your head hitting the pillow (with positive thoughts in your mind).
Also, a vital element in determining if you had a great night’s sleep is that if you dream ‘positive’ or ‘fun’ dreams. If your night full of ‘bad’ or ‘stressful’ dreams then you’re most certainly tossing and turning throughout the night and NOT getting a “restful” sleep.
The only real time that your body and your mind repair themselves occurs when you’re sleeping. It’s important to note here that “restful” sleep is vital. Tossing and turning all night long or waking up every couple of hours isn’t considered restful sleep. I recently read an article that went to my research center that stated the details about how snoring effects your sleep as well as your health. People who snore have a tendency to disrupt their sleep, on average, 300 times every night – now that’s not a restful night’s sleep! Now think about it this way for a moment – if you’ve been under stress lately, or if you’re mattress sucks, or you simply haven’t had the opportunity to rest well for the past few weeks (or months), then you definitely haven’t given your mind or your body enough time it requires to repair itself.

One Myth about sleeping is that you can catch up during the weekend. Don’t try to catch up on your sleep. People tell me at all times that they realize that they don’t get enough sleep during the week – therefore they “catch up” on the weekends. That does not work!!! Your body and your mind need a regular sleeping pattern to repair and rejuvenate – without it you’re actually deteriorating yourself instead of re-energizing yourself.
Exactly what can you do to help facilitate a better night’s sleep for yourself and those surrounding you?

10 Steps To Help You Get A Great Night’s Sleep:

1. Create a list of the things you need to do the following day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down you’re giving your brain the signal that it no longer needs to think about those tasks.

2. Don’t watch television or tune in to the radio (especially the news) before retiring for the night – and certainly do not fall asleep with the Radio or television on.

3. Read some inspirational or self-growth material for at least Half an hour prior to bed. Your goal is to fill your mind with inspirational thoughts before going to sleep so the last thoughts you have before drifting off are uplifting thoughts – rather than the stressful thoughts that a lot of people fall asleep thinking about.

4. Make sure the room that you’re sleeping in is as dark a room as you possibly can – your body is made to sleep when it’s dark out – the darker the room the more possibility of a deep sleep.

5. Make the bedroom as silent as you can – turn off all electric devices and get others in the house to be as quiet as they can be.

6. Don’t eat for at least 2- 3 hours before going to bed. When there’s undigested food in the stomach, your body is forced to concentrate on digesting that food rather than focusing on repairing your mind and body – which is what sleep is all about! Your body was made to digest food best while moving – not while laying down.

7. Incorporate a regular tome to go to bed, it is known that 3 hours of sleep before midnight equals 6 as you enter the deepest cycles of sleep before midnight, and get up at a regular time every morning. We have all heard that the recommended is 8 hours of sleep, there are some that may require less or even more.

8. End your day with a meditation. Some great meditations that you may incorporate before you go to bed may include, thankfulness meditation, put your worries in a box, and mindfulness.

9. Make sure that there’s a fresh air supply in the room. The air indoors has been said to be one of the most toxic air around. Whenever you sleep, you’re only able to inhale the air that surrounds you inside your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack). The fresh air that comes in while you sleep can help your body repair itself because you’ll gain access to cleaner, more oxygenated air.

10. Frequent exercise can promote better and deeper sleep and release some of the stress which may be keeping you awake.
Sleep and well rested body is one of the key components to mindfulness.

 

Read more: http://www.meditationtoday.com.au/10-steps-to-help-you-get-a-great-nights-sleep/

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