The simple formula for a good night’s sleep:
Cool + Dark + Quiet2 = Good Sleep
The basic necessities of physical life are water and yes, air…but beyond that is sleep. It is the reset function that allows you to gain or maintain homeostasis (balance). This is essential for good health and vibrant energy. It’s the missing link for many, so you are not alone.
For myself, C+D+Q2 works for consistent, quality sleep. I have made it a choice and priority. Just like the food choices I make, I look to the desired result for the motivation to develop habits that will be beneficial in my quest. Are you motivated? It does take repeated action and a desire to achieve the results, both are equally important. So onward we go to the successful path of a sweet slumber.
Let’s breakdown the sleep formula.
Cool. Most find that a cool room in a cozy bed with blankets to be the ideal for great sleep. This is true for me. Also, keep in mind that allowing your bed to be used only for sleep or for intimacy is helpful in training your body for quality sleep. So cool, incorporates comfortable and intimate.
Dark. Cover or remove the distracting lights of electronics. Cover the windows with room darkening curtains or blinds will help also. If you live in the woods as I do, then you don’t have to worry about glaring street lights, so drawing the shades is a choice.
Quiet times two. 1. A quiet space. I often go to bed before my husband. He is considerate and will use headphones so I don’t hear the tv in the other room or I tell him that I plan to use my ear buds (which I often do). The ear buds serve two functions for me. I listen to some meditative music or similar which offers sweet solace and leads us to number two. 2. A quiet mind. If you lay down and your mind just won’t switch off, there are a couple of things you can do. One is to perform a brain dump on paper. Just before laying down, write down the things that are on the top of your mind: to do list for tomorrow, the worry over a previous conversation, up coming travel plans, etc. Make it simple. Then change directions and write a couple of thoughts/intentions you would like to happen, your dreams/aspirations. Again, make it simple. After that, climb into your cozy bed and listen to something quiet or inspiring. Be sure to set a timer so it goes off in 15-30 minutes. Anything sounds in your ears beyond that may wake you up.
Testimonial. One of my most productive sleep habits is a regular bedtime. When a regular bedtime occurs, your body prepares itself naturally for sleep and you don’t even have to look at the clock to know its sleep time. I have found surpassing my normal bedtime, usually results in a difficult time falling asleep. I get my second wind and that carries me onward for a couple of more hours. This is useful for the occasion that I would like to visit with loved ones, etc. Even when I stay up later, I try to maintain the same wake up time. This helps me sync for sleep the next night. What about napping? There is nothing wrong with napping. Personally, I rarely need a nap, but when I do, I indulge. Naps of a shorter duration are the best for me. I have always thrived on a power nap of 15-20 minutes
There you have it. The makings of a good sleep routine. It works, I can attest.