Day 20 of 30

Most of us completely underestimate the importance of sleep. Our bodies need sleep to rest and repair. If we don’t get enough sleep, it affects our ability to concentrate, our short-term memory, reaction times and we are usually physically clumsy.


Avoid stimulants. Coffee, chocolate, caffeinated tea or energy drinks late at night rev up your metabolism making it harder to achieve that state of serenity you need to fall asleep. If you love your caffeine, try to stick to one cup of coffee or tea in the morning.

Make a task list for tomorrow. If you’re someone who likes to be organised, getting this stuff out of your head and onto paper puts your mind at ease ready to rest.

Have a bed-time routine. When your body does the same things every night before going to bed, your brain will recognise that when you do these things, it’s time to become tired and go to bed.

Keep technology away. Avoid technology for at least an hour before bed. (This one is really difficult for me). Having ‘white light’ awakens your body because the light simulates  your body to feel as if it’s day.

Try some gentle yoga. Don’t go for a full throb workout. Just some simple stretches are good for putting your mind and body at ease and ready to rest.

Try the 4-7-8 technique:
– Push your tongue to the roof of your mouth for the entire routine.
– Exhale heavily through your mouth, making a ‘whoosh’ sound.
– Inhale softly and quietly through your mouth, counting to 4.
– Hold your breath for 7 seconds.
– Exhale again, making a whoosh sound for 8 seconds in a long exhale.
– Repeat this 3 times and you should feel calm and relaxed.

“Sleep is the best meditation.”

zd xx


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