5 Tips for Relaxing and Rejuvenating Sleep

Frequently, I am asked about meditation and good sleep. Good restful sleep can help you feel more relaxed, energized and happy. Meditation and mindfulness techniques can help calm your mind and provide you with a restful sleep.

Here is a good checklist that many of my students have found helpful

1. Appropriate food/ beverage choices – Eat a light and healthy dinner before 8 pm. Avoid caffeine, sugar drinks and alcohol at night.
2. Moderate exercise during the day – Regular walks 30-45 mins during the day helps you sleep better. Avoid intense exercises after 5 pm
3. Follow a regular routine each night – have a meditation session to relax your body, listen to gentle music (see Tip 5 for music choices) or take a warm bath or shower. Avoid watching TV in bed. I prefer writing my gratitude journal before I go to sleep.
4. Have the right environment in your bedroom – make sure you have a comfortable mattress and pillows, proper low lights and a quiet place will facilitate a good relaxed sleep.
5. If you do get up in the middle of the night, don't stay in bed. Get out of bed and write a journal or listen to your favorite music. Go back to bed only when you feel sleepy again.

How much sleep do you need? It varies from person to person and based on the level of your physical activity, stress levels and age – typically from 7-8 hours is common for most adults. If you wake up feeling tired and have less energy in the mornings, it is possible that you are not sleeping well. Check with your doctor or a sleep professional.

If you are open to technology, I recommend the FREE app pzizz - it is great for power naps(I use it for that) and for sleeping (recommended by my students).  At the time of research, this app is available free.
Check your app store and this website for details http://pzizz.com/

Check out this important interview of Matthew Walker, a sleep researcher and author of the book "Why We sleep"
https://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state

Check out music for deep and restorative sleep composed by J.S. Epperson - Deltadream or Hibernation Deep Sleep or Slumberland. Use this music only when you are getting ready to sleep. If you do this regularly, this music will act as a signal to your mind and body and prepare them for restful sleep.

http://higher-music.bandcamp.com/album/hibernation-delta

http://higher-music.bandcamp.com/album/deltadream

Note from J.S. Epperson:
If you choose to download the free versions of my music, you must provide your email address and you will be added to my mailing list. The list is managed responsibly and you may unsubscribe at any time, no questions asked.

The link below connects you a free 70 page booklet released by NIH (National Institute of Health) with more details on this subject.

http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.pdf