Imagine getting into bed and peacefully falling asleep within a minute (not just on days when you are totally exhausted after strenuous physical or mental labor, but regularly). Imagine sleeping through the night, with no interruptions. Imagine waking up every morning well-rested and full of vitality. Below are a few tips that can help you achieve just that (and much more).
Clear your mind of regrets
Having regrets about a decision you made can keep your mind going wild, and thus keep you from being able to fall asleep quickly. Maybe you wish you had answered a question in a different way, treated your friend in a different matter, or taken advantage of an opportunity. Know that everything happens the way it happens for a reason. There is a reason why you answered the question the way you did; there is a reason why you treated your friend in the manner you did; there is a reason why you didn’t take advantage of that great opportunity that came your way. Accept the decisions you made and become at peace with them. Ask yourself what you can learn from those situations, so that you can act with a greater level of awareness next time you find yourself in similar circumstances. Realize that tomorrow, a brand new day is awaiting you. Be grateful that you are alive.
Drink herbal tea
About an hour before heading to bed, make yourself a cup of herbal tea with chamomile, lavender, or lemon balm. These herbs are good for relieving tension and have a calming effect on the body and mind. If you want something more potent, and feel that your taste buds can handle a more intense flavor, try using valerian root or kava kava root–some of nature’s best sedatives that have been used for centuries for the purposes of inducing sleep, and combating insomnia, anxiety and nervous tension. A cup of herbal tea made with one or more of the herbs mentioned above, an hour or two before bed can greatly assist you in falling asleep effortlessly and staying asleep through the night.
Listen to peaceful music
The cells in you body respond to the vibrational frequencies of sound. About an hour before going to bed, put on some smooth jazz, classical, spa, or meditation music. Those types of sounds will not only help you relax but are also very soothing and healing. While some music, especially when played loud, creates chaos on the cellular level, calm and peaceful sounds can help create balance and harmony within you.
Sit quietly, uninterrupted
Before heading to bed, find a quiet area of your home and sit down. Become aware of your breath. Don’t follow any thoughts, instead, simply watch them come and go. Become the observer of your mind. Even two minutes of this ‘non-activity’ can greatly relax the body and calm the mind allowing you to fall asleep quickly and enjoy a restful and peaceful sleep.
Don’t eat 4 hours before bedtime
Don’t consume any solid foods at least 4 hours before going to bed. Nighttime is when the body repairs and cleanses itself, so try not to give it any extra projects to work on.
During the day, avoid overeating, and abstain from foods that are heavy on the digestive system. A lot of those foods, even if eaten first thing in the morning, can negatively impact your sleep. Processed, greasy, and fried foods; foods rich in animal protein, etc., can not only prevent you from falling asleep within a reasonable amount of time, but can also cause you to wake up at night, give you nightmares, and make you feel tired, sluggish, and week the next morning.
Make peace with loved ones
Many households have unresolved conflicts, and misunderstandings and arguments. Sometimes, they can be very intense and leave you or your loved ones emotionally hurt. Before going to bed, have a peaceful conversation with your spouse and/or children in order to clear our any negative energy that is present. Even if your attempts are going nowhere, say “I love you” and apologize (even if you weren’t at fault). This will make a huge positive impact on the other person, even if he or she doesn’t express it right away. By making peace with others, you are ultimately making peace with yourself.
Eliminate harmful stimulants
Everything that you consume during the day affects your sleep in one way or another. Injurious stimulants, such as synthetic energy drinks, pop/soda, commercial coffee, and excess animal products, remain inside of the body for extended periods of time causing damage to the adrenal glands and nerves, which often makes the process of falling asleep and obtaining proper rest during night difficult.
Prepare for sleep ahead of time
Take a shower, brush your teeth, and do everything that is part of your bed-preparation routine, but do all of those things well in advance (one or two hours before the time that you usually start feeling tired). Don’t wait until you start feeling sleepy to do those things, because by the time you are finished with them, the feeling of sleepiness may have gone away. Try to be one step ahead of sleep, and that way, as soon as you body signals it is ready for rest, you will be able to head right to bed and fall asleep within seconds.