We know the importance of habits. Many people try to cultivate good ones, like eating healthier, reading more, thinking positive thoughts. Here is what to avoid and what to do when it comes to sleeping habits.
In our busy lives we sometimes do not get to complete our to-do list during the daytime, so at night we try to catch up. However, planning for the next day before sleeping increases the number of our thoughts and impacts the quality of sleep. When we spend more time in bed trying to get more sleep, this leads to tossing and turning, and increased worry and anxiety related to being awake in bed. Over time, this creates an association between the bed, worry, and wakefulness — rather than sleep and relaxation.
Do not use your bedroom as an office space. Use your bedroom as a bedroom. Our beds are a cue for sleep and working in bed weakens this association. Doctors advise patients to ‘tech off’ one or two hours before bedtime and ditch their night phone habit. Watching news updates two hours before bedtime is another big ‘sleep stealer’. The act of “doom scrolling” and “doom watching” refers to constantly scrolling through bad news on social media. Both are harmful to our mental health.
Here are some good ideas for getting maximum benefit from our sleeping hours. Wind down. The human brain can work at its maximum potential when it is not involved in multitasking. Create a wind-down and bedtime routine to slow down your thought processes. Reading and meditating on uplifting thoughts and simple stretches, yoga and breathing exercises are most helpful as they prepare the mind and body for relaxation and optimal sleep.
Sleep early. The human body is closely linked to the day and night cycle. Between 10 pm and 2 am we get the most benefit from deep sleep. After that sleep becomes more superficial.
Wake up early. The mind is capable of deep and profound learning when we wake up at 4 am. In fact, the first 20 minutes at the crack of dawn set the tone for the rest of the day. It is our time to rise and shine. We can sit up and remember we are a timeless, spiritual being of light and then automatically God’s loving light and might enter the soul. This peaceful and quiet time we get before the sun rises creates the environment of increased clarity and energy. This is the time to take care of ourselves and give us power for the day to come. It is the only time in the day that we can do this. This is the ‘me time’ that provides me with everything I need for the day. The early morning hours are when we can focus and get ahead of things without being distracted. Time becomes our friend as we pause to breath the fresh morning air and hear the birds singing, the raindrops that may be falling, and the light slowly spreading. It is wonderful that we have control over when and how our days begin and end. It is all up to us.
Chirya Risely is a Rajyoga meditation teacher based at the Brahma Kumaris Peace Village Retreat Center, USA.