How to Get the Most Out of Your Sleep
Sleep is an important part of our bodys' healing and recuperation process.
It is the time when our minds and our bodies wind down, stop conscious thought processes and activity and use the energy instead for healing, digestion, cell renewal and regrowth.
Many people find that after a good nights sleep they feel better, less stressed and that any problems are often easier to deal with and are not so testing.
Here are several factors that will help you to get the most out of the time that you commit to sleeping.
- Wind down.
Try to have a cut off point about two hours before you intend to go to bed and use that time for calming down your mind and allowing your body to start relaxing.
It is time to let go of stress.
- Avoid that deep and meaningful conversation immediately before bed.
If there is a serious conversation to be had try to schedule it for early evening to allow as much time as necessary to sort things out.
- Try to clear your mind.
Use a Worry List.
If you are very busy then write down everything that is on your mind and let go of stress.
That way you can tell yourself that you do not have to keep playing the problem over in your mind.
You will not forget it - it is on your list.
- Clear your personal space.
De-clutter the bedroom.
Keep it tidy and try to keep it free from an excess of electrical equipment.
If you have an office area in your bedroom try to screen it off.
Aim to keep your bedroom as a relaxing place, an oasis of peace and calm.
A space for calming down, where you relax, unwind and ultimately sleep.
- Take a relaxing shower or bath.
Wash away the cares and stresses of the day.
Maybe as an extra treat use candles, lovely oils, perhaps even schedule a foot, head or back massage.
- Pay attention to ventilation, lighting and room temperature.
Your bedroom should not be too warm.
Keep it aired, a little cooler than other rooms and with subtle lighting.
Lamps are more restful than overhead lighting.
They set a more relaxed scene.
- Music can be a good way to relax.
Use soothing, relaxing music and allow yourself to unwind.
Clean sheets, freshly laundered with perhaps a little lavender oil in the final rinse cycle can make the thought of relaxation and sleep very pleasant and something to look forward to.
- Imagine yourself back on holiday or in a lovely relaxing place, a beach, floating on a lilo, relaxing in the garden.
Imagine yourself back there and recreate the scene vividly in your mind, feel the relaxation spread through your body, recreate the sounds of birds, the smells, the feel of the warmth on your skin.
This is a self-hypnosis technique and you can use it to good effect at this time to let go of stress and let yourself drift into a comfortable relaxed state.
- An excess of alcohol can cause unpleasant dreams, so be aware of the importance of paying attention to how much you are drinking.
Also spicy foods and some medications can affect the quality of sleep.
These are a few thoughts to encourage you to consider how and when you start calming down and relaxing in the evening.
Commit to winding down a little before bed and this will result in you getting the most out of your sleep.
It is the time when our minds and our bodies wind down, stop conscious thought processes and activity and use the energy instead for healing, digestion, cell renewal and regrowth.
Many people find that after a good nights sleep they feel better, less stressed and that any problems are often easier to deal with and are not so testing.
Here are several factors that will help you to get the most out of the time that you commit to sleeping.
- Wind down.
Try to have a cut off point about two hours before you intend to go to bed and use that time for calming down your mind and allowing your body to start relaxing.
It is time to let go of stress.
- Avoid that deep and meaningful conversation immediately before bed.
If there is a serious conversation to be had try to schedule it for early evening to allow as much time as necessary to sort things out.
- Try to clear your mind.
Use a Worry List.
If you are very busy then write down everything that is on your mind and let go of stress.
That way you can tell yourself that you do not have to keep playing the problem over in your mind.
You will not forget it - it is on your list.
- Clear your personal space.
De-clutter the bedroom.
Keep it tidy and try to keep it free from an excess of electrical equipment.
If you have an office area in your bedroom try to screen it off.
Aim to keep your bedroom as a relaxing place, an oasis of peace and calm.
A space for calming down, where you relax, unwind and ultimately sleep.
- Take a relaxing shower or bath.
Wash away the cares and stresses of the day.
Maybe as an extra treat use candles, lovely oils, perhaps even schedule a foot, head or back massage.
- Pay attention to ventilation, lighting and room temperature.
Your bedroom should not be too warm.
Keep it aired, a little cooler than other rooms and with subtle lighting.
Lamps are more restful than overhead lighting.
They set a more relaxed scene.
- Music can be a good way to relax.
Use soothing, relaxing music and allow yourself to unwind.
Clean sheets, freshly laundered with perhaps a little lavender oil in the final rinse cycle can make the thought of relaxation and sleep very pleasant and something to look forward to.
- Imagine yourself back on holiday or in a lovely relaxing place, a beach, floating on a lilo, relaxing in the garden.
Imagine yourself back there and recreate the scene vividly in your mind, feel the relaxation spread through your body, recreate the sounds of birds, the smells, the feel of the warmth on your skin.
This is a self-hypnosis technique and you can use it to good effect at this time to let go of stress and let yourself drift into a comfortable relaxed state.
- An excess of alcohol can cause unpleasant dreams, so be aware of the importance of paying attention to how much you are drinking.
Also spicy foods and some medications can affect the quality of sleep.
These are a few thoughts to encourage you to consider how and when you start calming down and relaxing in the evening.
Commit to winding down a little before bed and this will result in you getting the most out of your sleep.
