Post 4336151 - (Tips for a good night's sleep?)

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[quote="maluithil"]Avoid mentally engaging activity for the hour or two before sleep. No television, heavy/intriguing reading, serious or heavy conversations, etc.

Also, as mentioned above, don't do mentally engaging stuff in bed- have your brain associate the time and place where you regularly sleep with no stimulating activities.

I recommend having a more extensive winding-down ritual before bed. Most people have some sort of pre-sleep habits: plenty of people change into pjs and wash up and brush their teeth and then go directly to bed. I mean adding to that: meditating in bed in a way that relaxes the mind and body, or playing the same music every night. I find I am highly programmable- if I do certain things together my body picks up the association. I used to listen to the same music before bed every night, and after a while I'd be more able to sleep whenever I heard it. I don't do this every night anymore, but when I need extra help to go to sleep I play that music.

The word meditation can mean dozens of different mental practices, the important thing is to find something that works for you. One idea is to spend a few minutes focused on removing all the thoughts and stresses of the day from your mind. Next, spend a few more minutes bringing in positive thoughts and affirmations. Another idea is to close your eyes and imagine a pleasant fictional place (or even a real place, say somewhere in nature that has no complicated associations in your mind) and mentally dive into embellishing every detail- the color of the sky or the shape of the clouds or the smell of the air or the sound of birds. The intent behind that one, I believe, is to get your mind to focus entirely on that place and by doing so to letting go of any other things your mind might think about.[/quote]

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