How did you sleep last night?
The only time that your body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is extremely important.Once we deliver our meditation workshops we begin by thinking what do you want to get out of today, without fail someone from the audience will say “be able to switch off and sleep better”
Now my idea of an excellent night’s sleep is one in which 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 head).
Also, a vital element in determining if you have a great night’s sleep is if you dream ‘positive’ or ‘fun’ dreams. If your night full of ‘bad’ or ‘stressful’ dreams then you’re most definitely tossing and turning at 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 few 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. Those who snore have a tendency to disrupt their sleep, typically, 300 times each 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 if you simply haven’t been able to sleep well within the last 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 attempt to catch up on your sleep. People tell me at all times that they realize that they don’t get enough sleep throughout the week - therefore they “catch up” on the weekends. That doesn't work!!! Your body and your mind require 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 your self and people around you?
10 Steps To Help You Get A Great Night’s Sleep:
1. Make a list of what you need to do the next day, write everything 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 a movie or tune in to the radio (especially the news) before retiring for the night - and certainly do not go to sleep with the TV or radio on.
3. Read some inspirational or self-growth material for about Half an hour prior to bed. Your main 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 most people fall asleep thinking about.
4. Make sure the bedroom that you’re sleeping in is as dark a room as possible - the body is built to sleep when it’s dark out - the darker the room the more potential for a deep sleep.
5. Make the bedroom as silent as possible - shut off all electric devices and get others in the house to be as quiet as they possibly can be.
6. Don’t eat for at least 2- Three hours before going to bed. When there’s undigested food in the stomach, your body is forced to concentrate on digesting those meals rather than being focused on repairing your mind and body - which is what sleep is all about! The body was made to digest food best while moving - not while laying down.
7. Incorporate a regular tome to go to bed, it is said that 3 hours of sleep before midnight equals 6 while 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 rest, 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, place your worries inside 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. When 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 will help your body repair itself because you’ll have access to cleaner, more oxygenated air.
10. Frequent exercise can promote better and deeper sleep and release some of the stress that may be keeping you awake.
Sleep and well rested body is one of the key components to mindfulness.
The only time that your body and your mind repair themselves and rejuvenate is when you’re sleeping. But it’s important to note here that “restful” sleep is extremely important.Once we deliver our meditation workshops we begin by thinking what do you want to get out of today, without fail someone from the audience will say “be able to switch off and sleep better”
Now my idea of an excellent night’s sleep is one in which 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 head).
Also, a vital element in determining if you have a great night’s sleep is if you dream ‘positive’ or ‘fun’ dreams. If your night full of ‘bad’ or ‘stressful’ dreams then you’re most definitely tossing and turning at 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 few 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. Those who snore have a tendency to disrupt their sleep, typically, 300 times each 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 if you simply haven’t been able to sleep well within the last 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 attempt to catch up on your sleep. People tell me at all times that they realize that they don’t get enough sleep throughout the week - therefore they “catch up” on the weekends. That doesn't work!!! Your body and your mind require 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 your self and people around you?
10 Steps To Help You Get A Great Night’s Sleep:
1. Make a list of what you need to do the next day, write everything 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 a movie or tune in to the radio (especially the news) before retiring for the night - and certainly do not go to sleep with the TV or radio on.
3. Read some inspirational or self-growth material for about Half an hour prior to bed. Your main 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 most people fall asleep thinking about.
4. Make sure the bedroom that you’re sleeping in is as dark a room as possible - the body is built to sleep when it’s dark out - the darker the room the more potential for a deep sleep.
5. Make the bedroom as silent as possible - shut off all electric devices and get others in the house to be as quiet as they possibly can be.
6. Don’t eat for at least 2- Three hours before going to bed. When there’s undigested food in the stomach, your body is forced to concentrate on digesting those meals rather than being focused on repairing your mind and body - which is what sleep is all about! The body was made to digest food best while moving - not while laying down.
7. Incorporate a regular tome to go to bed, it is said that 3 hours of sleep before midnight equals 6 while 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 rest, 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, place your worries inside 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. When 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 will help your body repair itself because you’ll have access to cleaner, more oxygenated air.
10. Frequent exercise can promote better and deeper sleep and release some of the stress that may be keeping you awake.
Sleep and well rested body is one of the key components to mindfulness.
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