Perfect sleep: EVERYTHING you need to know to sleep well!
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How to sleep well, cure your - or anyone's - insomnia
Simple and easy ways to vastly improve the quality and duration of your sleep:
warmly dressed in pajamas, socks, eye mask, ear plugs,
in natal position, comfortable bed, very permanently DARKened, 65 degree-COLD, SILENT EMPTY "bed room" with white noise generator (air purifier, de/humidifier),
no naps, waking the same exact time EVERY day to an increasing light source alarm, hard and vigorous daily aerobic AND anaeorobic mid-day excercise,
4 hours before bed: no bright lights, no eating, no stress, nothing worrisome or troubling,
Just before sleep: meditate on calm and boring thoughts before bed: count 100s of sheep easily jumping a low fence one by one, conciously breathing deeply and calmly,
Perfect sleep method
Natal position, very permanently darkened, 65 degree-cold, quiet room with white noise generator, no naps, waking the same time every day to an increasing light source alarm
Sleep in a natal position - curling up on your side - or on your back
in pajamas - wearing socks and perhaps a comfortable eye mask and ear plugs in
1. an extremely dark (perhaps a small, very dim covered safety night light - out of eyesight - for walking),
2. quiet as possible (a recording of soothing sounds or a radio tuned between stations should be used to drown out any noises that might wake you - earplugs would be recommended but they might pose the risk of not hearing a fire or burglar alarm - if the burglar alarm goes off, hide under your bed!)
3. fairly cold - 65 degree, small room snugly tucked into a
4. very comfortable bed
5. in an EMPTY "BED room" - no bright lights, no TV, no computer, nothing troublesome or worrisome, nothing to trip over in the dark!
5. Six to twelve hours of CONTINUOUS sleep.
Consciously breathe deeply, calmly and slowly - with your stomach going in and out and your lungs filling and emptying as much as possible.
Learn to meditate on calm, relaxing, BORING, repetitive thoughts: Count 100s of sheep as they jump easily over a low fence in your mind.
Wake up naturally without external stimulus like alarm clocks or noises or light (possibly to an extremely slowly increasing light source) at roughly the same time every day
always at least two hours before you have to be anywhere in the next upcoming week -
EXAMPLE: if you have to be somewhere at 6am one week from now start to wake up one half hour earlier everyday until you are waking up naturally at 4am.
If you can't fall asleep within fifteen twenty minutes get up and try again every hour or so.
ALWAYS try to wake up at the same time each morning regardless of how much or little sleep you received - and regardless of the quality of your sleep!
in pajamas - wearing socks and perhaps a comfortable eye mask and ear plugs in
1. an extremely dark (perhaps a small, very dim covered safety night light - out of eyesight - for walking),
2. quiet as possible (a recording of soothing sounds or a radio tuned between stations should be used to drown out any noises that might wake you - earplugs would be recommended but they might pose the risk of not hearing a fire or burglar alarm - if the burglar alarm goes off, hide under your bed!)
3. fairly cold - 65 degree, small room snugly tucked into a
4. very comfortable bed
5. in an EMPTY "BED room" - no bright lights, no TV, no computer, nothing troublesome or worrisome, nothing to trip over in the dark!
5. Six to twelve hours of CONTINUOUS sleep.
Consciously breathe deeply, calmly and slowly - with your stomach going in and out and your lungs filling and emptying as much as possible.
Learn to meditate on calm, relaxing, BORING, repetitive thoughts: Count 100s of sheep as they jump easily over a low fence in your mind.
Wake up naturally without external stimulus like alarm clocks or noises or light (possibly to an extremely slowly increasing light source) at roughly the same time every day
always at least two hours before you have to be anywhere in the next upcoming week -
EXAMPLE: if you have to be somewhere at 6am one week from now start to wake up one half hour earlier everyday until you are waking up naturally at 4am.
If you can't fall asleep within fifteen twenty minutes get up and try again every hour or so.
ALWAYS try to wake up at the same time each morning regardless of how much or little sleep you received - and regardless of the quality of your sleep!
Avoid napping!!
The need or urge to take a nap is a clear sign of sleep deprivation. You should try to avoid napping - unless absolutely inevitable (which is a sign of extreme sleep deprivation) - by drinking green tea and getting some exercise to wake you up - and attempt to get to sleep earlier than usually.
The urge to nap normally passes in about one half hour unless you have extreme sleep deprivation.
After napping you may not be able to fall asleep at the usual time - you may fall asleep a little later than normal.
If you have to, use green tea (or less preferably: black tea, coffee, chocolate) and hard, vigorous exercise to "wake up" from the urge to nap and sleep other - disrupting - times than your normal sleep schedule.
If you absolutely must nap: try to make sure to sleep either
1. less than 45 minutes or
2. more than 2 1/2 hours
If you wake between 45 minutes and 2 1/2 hours after starting your nap you will be waking prematurely from a very deep sleep cycle and will be "tired all day" and may have trouble sleeping that night and many afterwards.
The urge to nap normally passes in about one half hour unless you have extreme sleep deprivation.
After napping you may not be able to fall asleep at the usual time - you may fall asleep a little later than normal.
If you have to, use green tea (or less preferably: black tea, coffee, chocolate) and hard, vigorous exercise to "wake up" from the urge to nap and sleep other - disrupting - times than your normal sleep schedule.
If you absolutely must nap: try to make sure to sleep either
1. less than 45 minutes or
2. more than 2 1/2 hours
If you wake between 45 minutes and 2 1/2 hours after starting your nap you will be waking prematurely from a very deep sleep cycle and will be "tired all day" and may have trouble sleeping that night and many afterwards.
Always remember that it takes roughly half an hour for you to "wake up" after you first open your eyes or when you first start to feel drowsy and the urge to nap: you will not feel or perform as a fully awake person until at least 20 to 30 minutes after first opening your eyes or feeling the urge to nap. Remember this when you feel the urge to nap as this napping urge usually passes naturally within one half hour or so (unless you are very sleep deprived!).
This is also important to remember when you wake up tired and feel as if you want to sleep more instead of waking at the same time everyday. Make up for lost sleep by going to bed earlier - but always wake at the same time - even on weekends and holidays! Give yourself the 20 minutes or so to wake up - don't go back to bed!
No bright lights! (preferably no lights at all - sundown!) or exciting activity or anything not conducive to sleep - like eating food - within 4 hours of bedtime. (Studies have shown that using artificial lighting after sun down seriously impairs the human immune system and actually increases the incidence of cancer!!) Use very dim night lights for walking safely.
Eating food within 4 hours of bedtime not only leads to storing the calories as fat but also to poorer sleep quality: indigestion and acid reflux - and even the simple act of natural digestion - can keep you from sleeping well.
This is also important to remember when you wake up tired and feel as if you want to sleep more instead of waking at the same time everyday. Make up for lost sleep by going to bed earlier - but always wake at the same time - even on weekends and holidays! Give yourself the 20 minutes or so to wake up - don't go back to bed!
No bright lights! (preferably no lights at all - sundown!) or exciting activity or anything not conducive to sleep - like eating food - within 4 hours of bedtime. (Studies have shown that using artificial lighting after sun down seriously impairs the human immune system and actually increases the incidence of cancer!!) Use very dim night lights for walking safely.
Eating food within 4 hours of bedtime not only leads to storing the calories as fat but also to poorer sleep quality: indigestion and acid reflux - and even the simple act of natural digestion - can keep you from sleeping well.
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