There is nothing worse than bolting wide awake at 3am when you have to be up and out the door for a full day by 8am. You try every trick in the book to get back to sleep - from counting backwards to focusing on the third eye point - for two solid hours, only to doze off less than an hour before the alarm goes off. The mind is a wonderfully powerful force for thought and imagination. And sometimes that imagination doesn't want to go to sleep when we do. If that's true of you, then read about five things you can do to ease your mind and get a good night's rest!
Cut caffeine
For most coffee fiends, the thought of cold-turkey is too difficult to consider, so how about one simple cup in the morning and never any caffeine (no ice-tea, soft drinks, etc.) after noon. It may sound rough, but sleep depravation is robbing you of far more energy than a cup of coffee can give you. Start on a weekend so that the temptation to tap into the kick that can get you through the afternoon isn't so strong. Keep pain-reliever on hand to ward off the caffeine withdrawal headache. It will pass after a day or two, but the change in your sleep will last a lifetime.
Unplug your household
Darkness is nature's blanket. Give your mind time to slow down so you can pull it up and snuggle in for the night. Turn off every electrical entertainment machine in your home an hour before you go to bed. This is especially true for flat screen monitors (laptops, computers) and televisions. These screens emit a blue light that the mind interprets as bright sunshine. This is a message to wake up for our inner clocks, even though it's 10pm.
Wind down early
The quiet pre-sleep period also calms your emotions. Don't make big decisions after 9pm. Nothing ever comes from quarrels before bedtime. Even shopping online is a bad idea. Decisions are best made with a peaceful mind. Frayed nerves from a day in the urban jungle just aren't capable of tackling big stuff. Ask that big emotional issues be discussed over breakfast on a weekend or right after work, rather than close to bedtime. Think about this, too, how many times have you awakened to regret that angry late night email?
Count breaths, not sheepFollow your breath as you fall asleep. Inhale, wait a moment, and exhale. With each breath take your relaxation to a different part of your body. Your ankles, your calves, your knees, your thighs, your abdomen. It's
Good Night, Moon for the body. You tell each part of you that it's time for rest. This unifies your mind to the sleep your body wants.
Leave your worries on your nightstand
If all else fails, and you are still going over that expense report with your head on the pillow, get up! Sleep experts all recommend using the bed for two things - sex and sleep. So if you are thinking, thinking, thinking, pull back the covers and get out of bed. Resist the urge to turn on the television or open a book. Get a piece of paper and write down what you are obsessing over. Listing your worries on paper diminishes their power. "I am afraid I will get fired!" Okay, it's out of your mind. Put it aside. It doesn't belong in your bed, you do!
Give yourself the gift of sleep. Being sleep deprived puts you at risk for car accidents, under-performing at work and just plain crankiness. Making sleep a priority will pay you back many times over as your body relaxes and your mind brings you sweet dreams.
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