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The Ritual Rules for Sleeping

By Winsome Coutts

Your sleep habit or ritual can dramatically change your outcome. Learn how to get to sleep naturally. Sleep researchers agree on one thing: your pre-sleep time or the sleep preparation habit you establish is the most important factor in setting yourself up for a good night’s sleep – night after night after night.

The Ritual Rules for Sleeping


A time preparing for sleep, slowing down from the day’s activities, will set you up for more quality ‘zzzz’s’. These simple rules sometimes just require a little self discipline, like turning off the TV some time before retiring, or making your times in bed regular each day. Some take a little more persistence.

• Go to bed and get up, at the same time every day, weekends included.

• Endeavor to turn off the light at 11.00 pm. Studies have shown that the deepest sleep takes place before midnight.

• Establish a slow down/getting ready for bed program. It has been suggested that 3 x 20 minute segments work best, or if you really can’t set aside that time, 3 x 10 minutes.

Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health

o First Segment Make a list of tasks (a written list) to do tomorrow, and prioritize them. This clears your mind of worries about what you are going to do tomorrow; you won’t spend your night thinking about what you have to do – it’s all there on the page. Get the school lunches ready, prepare your clothes. These potential stresses are now out of your head.

o Second Segment Hygiene and bathroom etc. Shower and teeth etc. and getting ready for bed.

o Third Segment Relaxing, quiet time. Listen to gently music or nature sounds, read a book, (not your bank statements and bills), take a warm soda/salt bath, light an aromatherapy candle. Even as massage, if you’re lucky. Hop into bed.

• Once You’re in Bed imagine yourself in a relaxing place that you like – e.g. take an imaginary walk along a forest pathway, or picture yourself strolling along the beach. Pretty soon you will fall asleep. This is so much better than running through your head all the tasks for tomorrow.

• Still Can’t Sleep. Don’t try too hard. If, after 15 to 20 minutes you still can’t sleep then get out of bed and go to a softly lit room and go through the slow-down process again. Don’t lie there getting upset that you are not asleep yet.

• Early morning sunshine. Strange as it may seem, a dose of sunshine first thing in your day can help with sleep. Half and hour of sunlight between 6.00 and 8.30 am appears to be the most important factor affecting our body clock. This is ideal – a walk before breakfast, and you’ve ‘killed 2 birds with the one stone’, so to speak. Regular household/office lighting does not provide the needed light. It is possible to purchase special high brightness lights and sit in front of them for up to 2 hours per day. Useful in countries where there is much less sunlight in the winter.

• Napping. About 8 hours after we wake we may get an urge to nap. This is when the body temperature begins the first of two daily dips. The other takes place at night. A short daytime nap may revitalize you; longer naps/sleeps can leave you feeling groggy. A short meditation or relaxation process may revive you just as well. If you do nap, don’t nap in bed – that’s the place for sleeping.

The Sleep Book


Dr Michael Breus – Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health
There are many books on sleep; our recommended choice is Dr Michael Breus’s practical advice and discussion on the science of sleep and sleeping disorders. His holistic approach and his 4 week program to turn your sleeping patterns around provide some of the best information out there.
Read other readers’ reviews on Amazon.

Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health

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Winsome Coutts is the passion behind the new self help authority site, www.4lifeselfhelp.com. She is a lifelong student of personal development, meditation and goal setting. In the pursuit of her own dreams, she has created www.4lifeselfhelp.com as a tool to help others find success and happiness along with resources to live an abundant life.

Visit www.4lifeselfhelp.com today to take advantage of their resource library, free articles, resource tools and guidance

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