World Sleep DayMar 19, 2021
Today is World Sleep Day! How is your sleep? Are you happy with the quality of your sleep? Do you wake up feeling rested? The goal is to aim for 8 hours of sleep without the aid of medication. In case you didn't know, the hours of sleep before midnight are usually the most rejuvenating. Here are some tips to ensure a better night's sleep as restful sleep is important for your overall mental and physical well-being.
1. Aim for 8 hours of sleep between 10:00 p.m. and 6:00 a.m. You will feel more rested than if you slept 8 hours between midnight and 8:00 a.m.
2. Try to be in bed with your lights out by 10:00 p.m. If you usually go to bed later than that, try moving your bedtime up by 15 to 30 minutes every week until you're in bed by 10:00 p.m.
3. Do your best to avoid caffeine in the afternoon and alcohol in the evening as both caffeine and alcohol can disrupt your ability to get a good quality night's sleep.
4. If you find that your mind is very active, you can try journaling before going to bed. It's a great way to download whatever may be bothering you, so you're not thinking about it when you're trying to sleep.
5. You can also practice recapitulation. Recapitulation is practiced right before turning out the lights. You review your day's activities from the moment you woke up to the time you're going to bed. You just observe your experiences without judging, criticizing or evaluating them. It's a quick process that shouldn't last longer than 2 minutes.
6. You can practice some Yoga Nidra.
7. Do your best not to watch television or do any work in bed.
8. Avoid electronics (cell phone, tablet, computer, TV) about an hour or so before going to bed.
9. Read some inspirational literature for a few minutes before turning out the lights. Try not to have it be something that will overstimulate or distress you.
10. Put your attention on your breath until you fall asleep.
Any questions, please comment below. Thank you.