Tips to sleep soundly

In this program, which I designed and implemented with great pleasure by combining my sleep expertise and mindfulness training, I explained with examples what we can do for a healthy sleep and shared mindfulness meditation practices that I specially prepared to facilitate the transition to daily sleep.

Today, I wanted to share a few tips that will help you maintain a healthy sleep pattern.

Planning

You can create a regular routine for sleeping and waking up, you can plan. If your daily schedules change on weekdays, weekends or seasonally, you can plan a suitable time for sleep by taking them into account.

Light

You can spend time in natural light. Whether indoors or out, bright sunlight helps you feel awake. You can avoid napping during the day (except for small children!).

Electronics

You can limit the use of electronic gadgets before going to bed. An hour before going to bed, you can turn off the phone, computer, television and make the room dark, slightly cool, comfortable and ready for sleep.

Exercise

You can exercise regularly. Even small walks every day work. Physical activity helps reduce stress and make you feel good. It also increases the desire to sleep at night.

Prioritization

You can talk to your family/children about the importance of sleep and help them understand its benefits. Modeling a good sleep habit for children is very important.

Facilitation

You can do small exercises to practice mindfulness and relax your muscles.

You can reduce the habit of taking a nap during the day.

Before going to bed, you can make the room quiet, calm and slightly cool.

You can take a warm shower before going to bed.

You can avoid eating and drinking before going to sleep.

To leave

Don't force yourself when you can't sleep. You can get out of bed and try to distract yourself and go back to sleep.

If you wish, you can ask yourself the following questions after reading this article:

Do you feel well slept and rested when you wake up in the morning?

How do you feel when you wake up in the morning?

If you couldn't sleep because of what you were thinking or how you were feeling?

What if you could sleep better?