Home Forums GENERAL DISCUSSIONS A Guide to a Good Night’s Sleep

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    • Create a sleep conducive environment that is dark, quite, clean, preferably cool and comfortable. Necessary to reap the restorative, energizing and revitalising benefits of sleep.

    • Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.

    • Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.

    • Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

    • Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed naturally and this can be discussed in consultation.

    • The ideal room temperature for sleeping is around 18 degrees celsius or 67 degrees fahrenheit. Many people keep their homes and particularly the bedrooms too hot.

    • Wear comfortable bed clothes and socks to bed. Due to the fact that the feet have the poorest circulation, they often feel cold before the rest of the body. A study has shown that this reduces night wakings.

    • Avoid using loud alarm clocks. It is very stressful on the body to be woken suddenly. If you are regularly getting enough sleep, they should be unnecessary, although impractical to get rid of all together. There are available what is called a dawn simulator which works by combining a timer to a dimmer switch that gradually turns the light on to full intensity over 45 minutes. Almost like a real dawn.

    • Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

    • Check your bedroom for electromagnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. Often getting all electrical appliances from within the bedroom fixes this problem. If this is not practical be sure to unplug your appliances from the wall before bed. This includes waterbeds and electric blankets.

    • Remove the clock from view. It will only add to your worry when constantly staring at it… 2 AM…3 AM… 4:30 AM…

    • Have a well-balanced dinner with some protein at least 2.5 hours before bed. As this will enable your body to release important brain chemicals (melatonin and serotonin). This will also ensure your body can concentrate on relaxing rather than digestion, which will keep you uncomfortable and awake. On the other hand, avoid going to bed hungry, as this could have the same disrupting effect.

    • Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

    • Eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.

    • Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep.

    • Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep at night. Also, some medications, particularly diet pills contain caffeine. Even if you think caffeine does not affect you, avoid it late afternoons and at night, because it does affect the adrenal glands to release adrenalin and noradrenalin. A stimulus that will affect, amongst other things, the quality of your sleep.

    • Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

    • Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.

    • Avoid drinking fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

    • Avoid any stimulating activity or anything that requires a lot of concentration before bed. As it will be more difficult to fall asleep following arousal of the brain.

    • No TV/computer or computer and other games for at least 1 hour before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. It is also disruptive to pineal gland function for the same reason as above.

    • Read something spiritual or religious before bed. Reading the copy of Rhapsody of reality will help to relax. It is my favorite devotional in the world and it has improved my life in so many beautiful ways. From today, we will be studying this devotional daily and I bet you will have same testimony of its impact as mine. Avoid any stimulating reading materials, such as a mystery or suspense novel, or work as these may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

    • Journaling. If you often lay in bed with your mind racing, it might be helpful to keep a journal and write down your thoughts before bed.

    • Positive affirmations and Visualisations are extremely effective. You can retrain your subconscious mind to believe what you feed it. If you tell yourself: ‘I am now drifting into a deep sleep, where I am calm and relaxed. This allows me to wake up refreshed and full of energy for the day ahead’, soon you will start believing it and this, or another positive affirmation, coupled with you visualizing it happening will become a self-fulfilling prophecy (you can use for any part of your life: Part of the task for today is to populate the vision board app I shared on the group and personalised it with words of affirmation that reflects your expectations: I shared a few you can use to tailor to yours. Do it now). Remember to always use the present tense (I am doing it now) and believe that what you are saying can and will be achieved.

    • Guided meditations are equally effective and often a powerful combination with affirmations and visualizations. You can imagine a calming and soothing environment like a bush or beach front, something that aids you quieten down and relax. If you find this difficult on your own, then ensure to join our #sopreciousaffirmationtrain on our social media handles and groups and ensure you do your affirmations at the stated times.

    Practice these points and enjoy a good night’s sleep to optimise your fertility!

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