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.

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