Mindful sleeping is a powerful practice for both mind and body, but it's easy to fall into bad habits. My tips will help you wake up feeling refreshed and ready to take on the day ahead.
STEP 1: Develop a Good Sleep Routine
A simple routine will make a big difference. I suggest waking up before the sun comes up, getting 8 hours of sleep, and then going back to bed after lunch.
This way, you only get up twice a night and you avoid staying up late.
STEP 2: Don't Eat Right Before Bed
It may sound obvious, but eat dinner at least three hours before you go to sleep. When your stomach is empty, it makes it easier to drift off.
STEP 3: Keep A Journal of What You Eat
Keep a journal of what you ate throughout the day and note when you went to sleep. Did you eat too much sugar? Too much alcohol? Did you exercise? This journal can help you track down the culprits when your sleep is off.
STEP 4: Don't Do Anything Right Before Bed
There's no need to clean up, read books, or watch TV. Simply relax in a comfortable position and wait for your eyes to start drifting closed.
STEP 5: Create a Sleep Environment That Works For You
It may be the temperature, the light, or the bed that's not quite right. It's important to find a setting that works for you because changing things mid-night can cause problems.
STEP 6: Make Sure Your Phone is Out of Sight
There's nothing worse than waking up to a buzzing phone and you don't know why. The last thing you want is to be disturbed by your phone during a night of deep sleep.
STEP 7: Reduce Stress
Stress affects your brain and body. Try to do something relaxing every night to reduce the negative effects of stress. I recommend taking a 10 minute walk to clear your mind and improve your mood.
STEP 8: Avoid Excess Stimulation
Avoid watching TV right before bed. The light from the screen will keep you awake and you'll be distracted from sleeping.
STEP 9: Keep Your Dreams and Nightmares From Disturbing You
If you have any nightmares, write down the dream and try to remember what was happening in the dream before you woke up. The more detail you can recall, the better.
STEP 10: Get a Good Night's Sleep
Get enough sleep and you'll feel better all day. This will improve your focus, reduce stress, and help you look and feel your best.