The Night Before
1. Avoid coffee, red wine and chocolate the night before
To wake up fresh you need to get a good sleep and one of the best ways to ruin a good sleep is to upset your gut. You really need to keep it happy during the night.
Coffee, red wine and chocolate have been scientifically shown to disturb your sleep more than any other food. They upset your intestines in such a way that you will wake up constantly or have a very light sleep that doesn’t recharge you at all. Try not to have these things after lunch time.
2. Go to bed happy with your partner
One of the best ways to get a terrible sleep is to go to bed before you solve a problem with your partner. In my relationship I never let the sun set on an argument, even if I have to compromise a little bit on my own ego.
Before you go to bed make sure your partner is happy (as much as you can) and make sure that you are happy with them. It is also one of the best things you can do for your relationship, let alone your sleep.
3. Meditate, pray and calm down before going to bed
Every night before I go to bed I do about 30 minutes to an hour of meditation. This is amazing as it allows you to throw out all the days worries and forget about the worries of tomorrow. The future cannot be changed while you are asleep and the past is gone so there is no point losing sleep over it! Let it go.
Meditate or pray or do whatever you do. Simply sitting there and watching your breath is a great way to prepare yourself for a nice deep sleep.
4. Don’t eat dinner right before bed
A lot of people run home after work, cook up some dinner and then eat it and go to bed. This is a bad idea. The process of digestion takes a while and you do not want to be laying down right after you ate a big meal. Try and leave a few hours in between your bedtime and your dinner and see how you feel the next day.
5. Go to the toilet
Even if you do not need to go to the toilet before bed you should still have a go and squeeze out whatever you can. The reason for this is that the kidneys will continue to work during the night and by the morning your bladder will be nice and full. If your bladder fills up early you might feel the need to go during the night and this cuts out valuable time from your sleep.
You might think that sleeping is about the total time spent asleep but this is incorrect. It is important to stay asleep without breaking it because it takes some hours to get into the “zone” where you are truly at rest. A toilet break interrupts this zone.
have enough sleep then… ~ regards…~