A while back I conducted a poll. And most of you chose Restful Sleep as something you were interested in. I am honoring your choice. This material contains actionable steps that help you improve your sleep so you can really rest during the night.
Now, I could go into a lot of details here. But first, take a look at the practical steps you need to tick off. Follow them. If you want to learn more and want a comprehensive guide on sleep, simply let me know. I love serving you and will probably end up writing an entire book on the topic. But I really need to know that it does help to have more than just the actionable steps.
3 Obstacles Preventing a Restful Sleep
What is it that happens before you go to sleep that prevents you from resting?
- Your lack of desire to sleep. Maybe you want to do something else. You get pleasure from staying up late, watching something or playing a game.
- Your inability to fall asleep. You have so many thoughts. You’re excited. You’re stressed. You had a busy day and you’re trying to make sense of it.
- Your diet and lifestyle. Perhaps you’re missing nutrients. Or your diet is high in salt, junk foods, and spicy dishes. You don’t exercise so you have extra energy to burn.
All these ‘obstacles’ prevent you from falling asleep and resting when you eventually doze off. And all these obstacles are enhanced by the clashing beliefs that you do need your sleep but you’d rather not sleep early. Or a lot. You’re confusing yourself even further.
Even when you have a multitude of thoughts before bed, it is ultimately your choice to pay attention to them or let them pass you by.
Enough of that. How do you fix this?
3 Steps to a Restful Sleep
These 3 steps are easy to follow. They require just enough energy to come up with answers and strategies. Before you know it, you have a personalized routine that helps you fall asleep.
1. Diet is easy.
It does matter what you eat during the day. Because you need to be hydrated and nourished. Still, what you eat before bed is essential for a restful sleep.
Your dinners should be satiating enough and comforting. Satiating since you’ll be having them about 3-4 hours before bed. And comforting so you don’t feel like something is missing. You should feel all warm, satisfied and tingly on the inside.
For a meal plan that supports your sleep and also helps you lose weight, download yours for free.
2. Observation is key.
When you observe things, you’re aware. When you’re simply observing without judgement, looking to learn something, you are missing the extra thoughts. The present awareness you experience prevents you from overthinking. This is what you will practice for the next few days before sleep.
Ask the following questions:
- Do I feel sleepy?
- If yes, why don’t I allow myself to go to sleep?
- What’s missing?
- If no, why am I not sleepy?
- How can I change this so that next time I am sleepy at a particular hour?
3. Routines are amazing.
As you observe your behavior before sleep, you start discovering the answers to a restful sleep. Now, you can use those answers to build a routine. Routines are great because they require minimum effort from your part. You are suddenly dressed in your jammies and ready to fall asleep. All set to enter dreamland.
My routine is this: I get dressed in cozy clothes. Brush my teeth. Get a book or headphones. Read or listen to a guided meditation. If I am on my phone, I usually read a book and use the reading mode to avoid blue light. And then, when I feel like I am sleepy enough, I shut down everything that is mine and fall asleep.
I have trained myself with time to sleep in all sorts of conditions. If I am unable to sleep because of the environment, it is not really because of the environment. There’s something else preventing me from falling asleep. I ask the questions. And find out my answer.
Even now, as I write this, I am approaching 11 pm. I feel a bit sleepy so I am going to end this guide in a few minutes. Get dressed, brush my teeth, take my book, think of a new idea I want inspiration on. See you in a different realm.
This is everything you need to start with. Should you need additional support, simply let me know. And of course, share your progress so others can learn from your experience. Thank you for reading! Have a restful sleep, my lovely 🙂