How To Sleep at Night Part II

Photo by tambako

This post is a continuation of the How to Sleep at Night series.  It is Part II in a III part series.  Here I will offer more small changes that can be made to your life in order to improve your sleep each night.

Empty Your Mind

I don’t mean clear your mind like you would in meditation, but empty it of the clutter, “To Do’s” and problems that are nagging at you throughout the day.  The best thing to do is sit down about an hour before bed and write your “To Do” list and MIT’s for the next day.  For more on MIT’s  click here.

Once you’ve written out your “To Do” list and you’ve chosen your MIT’s, write down all of the problems that you don’t yet have solutions for.  Write them as if you are asking your subconscious for an answer.  You will get the answer you seek.  If you read anything about the law of attraction, you will know that expecting the answer and resting on it can be one of the best ways to come to a perfect solution to any problem.  Sometimes it won’t come in a dream, but will manifest itself as a friend making a suggestion.  Whatever the case though, write down all of your problems that you seek solutions for, and set them aside.  This will allow you to go to bed knowing that the answer will come, leaving your mind clear as you drift off to sleep.

Take a Shower or Bath

I started this when I was  a kid.  I would take a bath just before bed and just when I woke up.  This way I was refreshed when I awoke, and the night time bath or shower would refresh me and relax me before bed.  Not only will a shower before bed leave you feeling clean and relaxed, but it will also raise your body’s core temperature, just as drinking warm tea or milk will.  This helps your body cycle into sleep mode much easier.  If you develop a routine of showering or bathing before bed, it will also create a subconscious signal that tells your body to get ready for bed after your night time bath.  If this begins to be part of your night time routine, you should have no problem relaxing when you have a quick shower or bath at night along with some of the other suggestions I’ve made here.  Give it a try for a few days and see how you feel, I’m willing to bet it will help you relax.

Read a Book

I realize that this may seem counter intuitive considering that much of this post has focused on reducing the amount of mental activity you have before bed, but I’m not talking about reading an operations manual before bed, or even a good self help book.  I’m suggesting you read a book that will allow you to use your imagination and help you separate from those day to day stresses.  I’m talking about picking up a novel and reading a fiction book before bed.  Whatever genre interests you most is not important.  The important part is that it is fiction.

Studies have shown that reading fiction prior to falling asleep will activate the imaginative right brain and help you move away from the details of the day.  This is best done after you have written your “To Do” list so that you can set it aside and really escape in the book.  The point is to slow down the left brain a little and activate the right brain.  It’s best to read for a while, a half hour or more, but even 10-15 minutes will help you settle down and detach.  I try to set aside about 10 minutes at least.  Often, I combine my reading time with a warm bath to relax and separate mentally at the same time.

Change Your Bed

This solution is a much more expensive solution than just changing your routines.  That being said, I recently bought a new bed and mattress as well as new bedding.  I have to say, this has made such a huge impact on my sleep.  In fact, some days I want to lay there and just enjoy my morning in bed.  If you have the money to spare, try going to the sleep store and trying out the mattresses until you find one that is comfortable for you.  A cheaper solution that can still make a difference is to buy a memory foam mattress pad from your local department store.  I have seen them at Walmart for as cheap as $40.  It may not be heaven on a mattress, but it could make a huge difference in the quality of sleep you get each night.

Develop a Routine

Finally, the most important thing you can do to improve your sleep is take what suggestions you like and develop a night time routine.  Do the same things each night before bed and the same things in the morning when you wake up.  After a week or so, your mind will begin to understand that when you start your routine, it will be time to get ready for bed.  This will help your body release tension and help your mind move from the stress of the day into night time relaxation.  Start an hour before you want to be in bed and do find a pattern that works for you.

For me, I like to write my “To Do” list, jump in a bath and read during the bath while sipping hot tea, then I go meditate and finally I am able to quickly lay down and fall asleep.  This whole routine takes about an hour, but when I skip it, I definitely notice the difference in the quality of sleep I get each night.

When you wake up, start a routine to get the day going.  These routines may not seem like a big deal, and they may not seem like big changes, but they can make a big difference in how quickly you fall asleep as well as the quality of sleep you get.  Start small and you will begin to see huge changes in your sleep patterns.

Your life is busy, you owe it to yourself to be rested so that you can enjoy every day to the fullest and give your everything one each project you work on.  Well rested people excel in life much faster and handle stress much more effectively than people who can’t seem to get a full nights rest.  Give yourself the gift of sleep and watch the changes it makes in your life.

For more information on how you can sleep better every night, check out Kacper Postawski’s Powerful Sleep.

I hope this finds you well,

Ryan M Hall

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