10 Steps To Help You Get A Great
The National Metabolic & Longevity
Make a list of what you need to do the next day, write it
all down and keep that paper and pen near your bedside in
case you think of anything else you need to do. When you
write things down your giving
your brain the signal that it no longer needs to think
about those tasks.
Don't watch television or listen to the radio (especially
the news) before retiring for the night – and certainly do
not fall asleep with the TV or radio on.
self-growth material for at least 30 minutes prior to
bed. Your goal is to fill your mind with inspirational
thoughts before falling asleep so that the last thoughts you
have before drifting off are uplifting thoughts – as opposed
to the stressful thoughts that most people fall asleep
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Make sure the room that you're sleeping in is as dark as
possible – the body is made to sleep when it's dark out –
the darker the room the more potential for a deep sleep.
Make the room as silent as possible – turn off all electric
devices and ask others in the house to be as quite as they
Don't eat for at least 3 hours before going to bed. When
there's undigested food in the stomach your body is forced
to focus on digesting that food rather than being focused on
repairing your body and mind – which is what sleep is all
about! The body was designed to digest food best while
moving – not while laying down.
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Try to go to bed at approximately 10:00 pm and awake at
approximately 6:00 am. In Ayurvedic medicine it's believed
that there are cycles that are the most conducive for
certain activities. Going to bed at 10:00 pm and arising at
6:00 am appears to allow the body to rest the deepest,
rejuvenate the most, and gives the person the most energy
throughout the day.
Don't take drugs or vitamins/herbs that are supposed to help
you sleep (unless required by your physician). Most of these
artificial sleeping aids do nothing more than deaden your
senses – the goal of 'sleep' is to give your body the time
and means to repair itself and prepare for the coming day.
When you drug yourself to sleep, every system in your body
is slowed down, including all those systems that are
responsible for repairing you.
Make sure that there's a fresh air supply in the room. The
air indoors is said to be some of the most toxic air around.
When you sleep, you're only able to breath in the air that
surrounds you in your enclosed bedroom. Try opening a window
(if it's cold outside then just open the window a crack).
The fresh air that comes in while you sleep will help your
body repair itself because you'll have access to cleaner,
more oxygenated air.
During the day, do 60 minutes of mild exercise. If you don't
have time to do 60 minutes in a row, then break it up into 2
- 30 minute sessions, or 3 - 20 minute session, or 6 - 10
minute sessions – just get a full 60 minutes in. The best
exercise when talking about general
health and preparing your body for a great night's sleep