“A good laugh and a long sleep are the best cures in the doctor’s book.” ~ Irish Proverb
Sleep is intricately connected to our stress and mood, and our daily schedules. Getting natural light, living with a healthy daily rhythm, movement and exercise, and working with our stress are key for a good night’s sleep.
Tips for Restful Sleep
- Wake up at the same time every day, and no more than an hour later on days off.
- Get at least 20 minutes of bright outside light within the first few hours of your day, plus 10 minutes bursts of outdoor light throughout the day.
- Limit caffeine after noon and alcohol after dinner. Both of these can disturb sleep more than you
think. - Be in very dim light for the hour before bedtime, and in complete darkness at night if possible.
- Turn off all screens the hour before bed. If you cannot, then wear blue light blocking glasses a few hours before bedtime.
- Make the bedroom an ideal place to sleep- cool, dark, quiet. The bedroom ideally should only be used for sleep and connecting with your partner. If you must use it as an office, cover your desk with a cloth or shoji screen to help you mentally transition into rest.
- For those with an active mind at night, take 10+ minutes an hour before bed to write your thoughts down, or imagine them draining into the Earth. You can also put a small box by your bedside and imagine putting all your worries into it, where they can be outside your body while you sleep.
- If you are awake with thoughts in the night, practice the “Sleep” meditation. Find a place in your body that feels tired and breathe into that place. When you realize you are thinking, say “Sleep” internally and bring your awareness back to the fatigue in your body. Repeat as many times as needed till you fall back asleep.
