How to ensure a good nights sleep by paving the way during the day!

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A lot of people collapse into bed after a hectic, relentless whirl of activities during a long day, and expect there bodies and brains to switch gear immediately. The human is a far more subtle being. All too often we don’t deal with the stresses and strains of the day but let the tensions and pressures accumulate without noticing. By the time we flop into bed, mind racing, or mind befuddled by one too many glasses of wine, our systems are revved up with adrenalin and cortisol and our brains are over active. How to avoid this build up?

What You'll Need

  • Yourself and these tips!

What You'll Do

  • Take time out, one minute once an hour, to press pause, de-compress and allow those brain waves and stress chemical to subside. Take a deep breath in and exhale slowly. Count to twelve slowly.
  • Allow your eyes to rest on the horizon as often as possible during the day. This stimulates an ancient reflex to bring us into a state of very wakeful but peaceful awareness.
  • Get out in the green. Make a habit of being outside in nature, even if it’s only for ten minutes in a park in your lunch break. This has a hugely beneficial effect on your mental and emotional wellbeing and will promote a good night’s sleep later.
  • Take ten minutes out every day to simply sit quietly with yourself. Find a quiet spot, with an upright chair and sit, legs and arms uncrossed, with your back firmly supported by the chair. Make sure your feet are hip width apart and flat on the ground. Set your timer for ten minutes. Feel the firm connection between your feet and the ground. Now bring your attention to your breathing. Follow the gentle rise and fall of your breath. When you notice you are no longer focussing on your breathing, no matter. Bring your attention back to following the in breath and out breath. When the timer goes, stretch up, and gently return to the rest of your day.
  • When things or people upset you, don’t ride roughshod over your emotional reaction. Notice it, don’t judge it. Get in touch with what is happening in your body. Take a moment to scan through your body, noticing your breathing, where there is tension. Notice what it feels like. Take a deep breath in and exhale slowly. If you can resolve the matter now, take steps to do that from this space of calm. If not, make a note of what steps you can take to resove it later. Don’t accumulate emotional baggage. It will hit you later when you got to bed. Deal with it as best you can and if you can’t resolve it now, let it be. “Change the situation, leave the situation or accept the situation. Everything else is insanity.” (Eckhardt Tolle).
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