Here are a few essential factors and notes you should consider when working on your sleep habits:
Let me describe your surroundings after you finish your Meditation (Click to Read Part 1). Your room should be dark, very dark. Make sure there is zero manmade light in the room: get blackout shades, place tape over small lights, and cover anything that can create brightness.
Next, you’ll want to make sure it’s a comfortable temperature. You don’t want to wake up in the middle of the night sweating profusely. That’s not ideal for proper sleep.
For me, a temperature of 70 degrees works perfectly. Sometimes I’ll turn it down as low as 68 degrees, but it depends on what feels comfortable. You want the room to be slightly cold so you can get under your covers and enjoy your bed.
Try a smart thermostat that allows you to create custom temperature settings throughout the night. This gives you the ability to automatically lower the temperature in the middle of the night to help keep you comfortable and in deep recovery sleep!
That brings up another good point; you better enjoy your bed! Humans spend a lot of time sleeping, so making sure you are comfortable. Get a mattress that fits your body type and supports you in all the right areas. Your pillows should give you the perfect angle to rest your head.
I personally use a medium-stiffness memory foam mattress.
Waking up at the same time every day is key to helping your body release hormones at the right time to energize your brain, nerves, joints, and muscles.
Personally, I wake up at 6:30 am every day, giving myself at least 8.5 hours to sleep.
If you drink caffeine, such as coffee or tea, make sure you take note. Caffeine has a half-life, so it takes a while to get it out of your system. If you follow this procedure and you still can’t sleep, you’ll need to look at your caffeine intake.
I think it’s funny when I speak to people who have severe digestive and sleep issues and are consuming massive amounts of caffeine. Even more shocking is that they refuse to eliminate it from their diets!
People, you don’t really need coffee when you’re fully rested!
Personally, I only consume 6 oz of coffee or tea a day. I also like to rotate between coffee, black tea, and green tea to give my body varying amounts. And once a week I’ll go without it. That way, it continues to be effective.
Find yourself going to the bathroom at 3:00 am every morning? I know the feeling. It’s frustrating, especially when you can’t fall back asleep.
It’s a tough task, but there is a way around this issue! Focus on getting your water intake during the morning and early afternoon.
I’ve found that it helps to slow water intake to small sips, when needed, after 5 pm. Avoiding the evening flood of water will prevent annoying midnight bathroom breaks so that you can get more-profound and more-restful sleep!
Training Your Body
I’m a believer that you can actually teach your body and mind to do things if you’re willing to push yourself out of your normal comfort zone.
Let’s say you consistently wake up in the middle of the night or are dealing with jet lag, try training your body by staying in bed no matter the situation.
For example, if you wake up at 2:00-3:00 am every morning and you’re not experiencing an urge to go to the bathroom, just lay there. Don’t get up or become active. Stay in bed until your official wake up time.
Continue to follow this system until you find yourself sleeping until morning.
Epsom Salt Bath
Feel free to try a moderately warm Epsom salt bath before meditation time. Don’t heat yourself up to the point of sweating; you want this to be a relaxing opportunity. Epsom salt baths can help flush toxins from your bodies and support a deeper sleep.
These notes are intended to help you find the perfect balance for a restful night of sleep. Your mind, body, and spirit will reach new heights when the quality of your sleep is improved. Enjoy!