Intention: I HAVE TODAY...to Sleep Peacefully Through The Night!
While doing some research on insomnia and why many of my clients can’t seem to fall asleep or stay asleep all night, I read an article that stated about 1 in 4 Americans suffer from INSOMNIA. I used to be one of them! For many, many years, I would fall asleep early...between 9 to 11 pm, sleep for a few hours, wake up between 1am to 2am, be wide awake for 3-4 hours, fall asleep around 5am, then wake up to the alarm clock feeling completely exhausted and unmotivated to get out of bed.
Our sleeptime is so essential to our physical and emotional health and well being. The healing and regeneration of cells happens while we sleep.
It was so frustrating! After many years of doing that, I got intentional and I made some changes to my sleeping habits. Once I did, I began getting 7 solid hours of uninterrupted sleep ever since!
Here are 8 Secrets (plus a bonus secret) to help you to not only fall asleep fast, but stay asleep all night! Your bed is for sex and sleep!
There are only two things you should be doing in your bed, and that’s having sex or sleeping. Nothing else should be done in there! Do not watch TV, eat, work on your laptop, talk on the phone, or anything else that’s not related to sleeping. If you honor and treat your bed for what it’s designed to do for you, whenever you climb into it, one of those two things will happen for you! (Reading in bed because it relaxes you, and listening to meditations is allowed, too. Those are things that get you to your end goal of sleep.)
Make sure your bed is clear of any clutter!
The only thing that should be on your bed are your sheets, blankets and pillows, and of course, you (and your partner.) Don’t get into bed with clothes on the end of it, books, your laptop, folded laundry, etc. Not even your bathrobe should be on the edge of your bed! A cluttered bed creates cluttered energy, which will create clutter in your mind. Your bed should be clean and pristine!
Use Lavender Essential Oil or Spray.
Lavender is calming and relaxing and helps you to sleep. You can put Lavender Essential Oil or Lavender Bubbles in the bath. Use the oil to dab some on your temples, behind your ears, under your nose, on your third eye chakra. You can also purchase Lavender Spray and spray your pillowcase with it. Keep some on your bedside table.
PICK A BEDTIME AND STICK TO IT!
Of all the tips, this may be the most important tip of all! Be committed to getting to bed at the same time every night! Make it a non-negotiable habit. Just like you set your alarm clock for the same time every morning, you need to set a time to be in bed, lights out. You want to command your body to adhere to this routine. The memory muscle will strengthen, and when that time approaches, you’ll look forward to going to bed because you know you’re about to get a great night’s sleep. If you fall asleep on the couch, watching TV, or stay out too late, and you don’t give your body the bedtime command, it gets confused and out of alignment.
No TV or Devices 30 Minutes Before Bed.
Your mind needs time to calm down and prepare for the “alpha” state, which is the brain wave state you enter as you begin to fall asleep. Give it time to “un”process the stimulation from the TV show you were watching, or the internet and social media surfing you were doing. If you go to bed, or fall asleep while being engaged with your devices, there’s a good chance you will have a restless night sleep and wake up feeling that same frenetic energy that you went to bed with. This “down” time can be used for sitting in meditation, writing in your journal, taking a bath or shower, enjoying a cup of herbal tea while listening to light music.
Create a List of Gratitude About Your Day.
Either just before getting into bed, or immediately after you get into bed, think about your day and all the things you are grateful for that happened during the day. You can either write them in a journal, think about them in your mind, say them aloud, and be sure to add “Thank You.”
You can NEVER express too much gratitude. The more grateful you are, the more you receive to be grateful for!
Set the Intention for a Beautiful Night’s Sleep!
Your body will do whatever you tell it to do! So, tell your body what you want!!! Say aloud, “I set the intention to have a beautiful night’s sleep, have vivid dreams with answers to my questions and have my prayers answered, to get a solid 6, 7, or 8 hours of uninterrupted sleep, and wake up feeling refreshed, well rested and full of energy! Try this, and watch how effectively it works! If you give your body the specific instructions, it can’t help but follow your commands.
Be Cognizant of Daily Habits That Cause Insomnia.
It’s a good rule to make sure you don’t have any caffeine after 12 Noon. If you typically get tired and sluggish mid-afternoon, try taking a 10 minute power nap, a quick and brisk walk, or do some deep breathing (I do my “Rainbow Breath Meditation” from my book, “I HAVE TODAY...Find Your Passion, Purpose & Smile...Finally!”. It oxygenates the body quickly, and in 4 short breaths, you feel amazing!) You may also want to avoid wine and any other alcoholic beverages because the sugar content will wake you up and keep you up in the middle of the night.
BONUS TIP: Stop drinking water by 6pm at night to avoid bathroom trips.
Do your best to get your liquids (especially water) in you during the day and to stop drinking large quantities after 6pm. That helped me so much! What I do is set an alarm on my phone every two hours beginning at 10am and end at 6pm, with a “WATER” reminder. That way, I get my daily required water early in the day. Another tip can do is sleep with a glass of water next to the bed, only sip on it if necessary, but wait until the morning to drink it. When you first awake, drink the whole glass, which also boosts your metabolism.
These tips can help you get the solid sleep you need and will have you looking and feeling better!
If you like these tips, you may also like my “30 Day Challenge On How To Have a Better TODAY.” Click here to learn more.
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