Bless Night (Before Sleep)







§  Your bedroom is to sleep only
  • Don’t do other activities in your room except sleep, to associate the particular place to sleep. A bedroom is a place where you sleep with sleep.
o   do not eat on your bed or
o   surf the web or
o   watch tv on your bed.

§  Read

  •  Reading a book right before bed is a great way to fall asleep. It’s very relaxing and a proven method that works. A good novel will do the trick just fine.


§  No food 2-3 hrs before bedtime
  • Eating too close to your bedtime give you,
o   indigestion,
o   gain weight, or
o   give you poor sleep with nightmares. I usually
  •  Eat some fruits and drink a glass of milk a couple of hours before sleeping.

§  Breathing Exercises

  • You need to be relax before going to bed. If feeling stressed or worried – do a couple breathing exercises. Simply lay down, close your eyes and focus on your slow breathing for a couple minutes.

§  No stimulants
  •  Avoid  coffee, alcohol, cigarettes, or energy drinks especially in the evening. Other stimulants like television and the computer. They tend to keep us alert and delay our desire to just sleep..
§  Drink water
  • Drinking water before sleeping , will assist you to remember your dreams more vividly. Tend to experience happier dreams and less confusing ones or nightmares.
§   Clean air in your room
  • It is important to make sure that the air you breathe in is clean since you will be spending many hours in that room breathing in and out throughout the night.
o   Keep your room very tidy,
o   get rid of dust on a consistent basis and
o   leaving the window slightly ajar for ventilation.
  • This will definitely help in having a more enjoyable sleep.

§  Leave your problems at your bedroom door
  •  By the time you are going to bed, your day is over.There is no point in dwelling on whatever didn’t go as planned. not to be too concerned about the past, even a few hours ago. Doing this has definitely helped me sleep better and more easily.
§  Prepare for tomorrow
·         It’s a good  idea to prepare for the day ahead. Have a to-do list that by bedside table, that I glance at before I prepare for sleep. Moderation is key here as well. You don’t want to think too much about tomorrow.
§  Sleep only when you are actually tired
  • Listening to your body is key. It will tell you when you should go to bed. you do not need the same number of hours of sleep each and every night.

§  Introspect

  • Introspect yourself for the day . Write a journal.

o   Grab a journal or a piece of paper and vertically divide it. Right before you go to bed,

o   on the left write down the things that are bothering you.

o   On the right hand column write down a possible solution.

o   If you can’t come up with a solution, write down a date when you will revisit the problem again.

  •  Just doing this is very therapeutic and it will clear your worries in your head.


§  Sleep in complete silence
  • When you are sleeping, there should be no noise whatsoever
o   No buzzing of computer or appliances,
o   no cellphone etc.
  • The quieter it is, the better quality of sleep you will experience exceptional  listening to ocean sounds  and relaxing meditative courses as I go to sleep.!

§  Sleep in total darkness/.Dimmed Lights
  •  Darkness is a must if you want to sleep better. a stimulus, which will do the opposite than to make you sleepier.
  • The bright light prevents your brain from producing melatonin – the hormone that makes you fall asleep

§  Hot Bath

·         Take a hot bath at least an hour before bedtime. The best water temperature is over 38 Celsius and you need to be in it for at least twenty minutes for this to be effective.

Comments

Post a Comment

Popular posts from this blog

Man : Adjustment (Culture Shock)

Image
Culture shock Culture shock is the feeling of  a. personal disorientation, experienced in an unfamiliar way of life due to immigration or visiting to a new country,  b. moving from one social environments and type of life into a new one.  One of the most common causes of culture shock involves individuals in a foreign environment . What Is It? Culture shock isn't a clinical term or medical condition.  i. A confusing and nervous feeling a person may have  ii. after leaving a familiar culture to live in a new and different culture .  When moving to a new place, you're bound to face a lot of changes. It can be exciting and stimulating, but it can also be overwhelming. You may feel sad, anxious, frustrated, and want to go home. It's natural to have difficulty to adjusting to a new culture. People from other cultures may have with different values and beliefs from yours. The things they talk about, the ways they express themselv...
Read more

Humanity : Ferment (Road Rage)

Image
Road rage a. an aggressive or angry behavior of a driver of automobile or other road vehicle. b. the behavior is inclusive of rude gestures, verbal insults, deliberately driving in an unsafe or threatening manner, or making threats . c. Road rage can lead to squabble, assaults, and collision s that r esult in injuries and even deaths . It can be thought of as an extreme case of aggressive driving. A.   Introduction Society is now moving at a faster pace more than ever and the emphasis on the value of time has caused us to be much more aggressive on the road , especially during commuting hours. Some see the traffic ahead of them as an obstacle which needs  to be overcome at any cost. Couple this with society's needs of  becoming accustomed to instantaneous,  a fast needs syndrome ,  the problem of overcoming traffic woes becomes more pronounced. Whatever the reasons may be, this attitude can place those who share the roadway in ...
Read more

Man : Throwaway Children (Orphan)

Image
Life of An Orphan Throwaway Children Have you ever thrown litter on the street? It happens all the time. People carelessly tossing unwanted things on the ground. There is no care or concern for what they discard. It is garbage -- a nuisance they no longer want to think about or have around. Similarly, Africa is much like Other Developed countries . Without care, unnamed and unwanted things are left in the street. The difference in Africa and other third-world countries is that far too often these unnamed, unwanted things are not garbage – but children! Like the little girl whose HIV positive mother died in childbirth and whose father abandoned her. Every Fifteen Seconds . . . . . . Every 15 SECONDS, another friend child becomes an AIDS orphan in Africa Every DAY 5,760 more friend children of mine become orphans Every YEAR 2,102,400 more children like me become orphans (in Africa alone) 143,000,000 Orphans Worldwide in the world today spend an average of 10 ye...
Read more