In this coaching session,
I am going to share a few ideas that you can skip and avoid before going to bed to improve your sleep quality and to have a more profound rest.
I am going to share a few aspects that you need to avoid at least 30 minutes before going to bed.
With this small change,
You already will make a very big difference.
So starting with the obvious,
Which is sports.
Obviously,
Sports are very healthy and recommended and it brings many health benefits.
But like everything else,
It has its best and worst moments like everything else.
You should avoid exercising within two hours before going to bed,
Especially true with vigorous and very intense exercises.
Gently exercises don't affect that much,
But ideally,
It is not to raise adrenaline and body temperature in the last two hours of bed,
But instead going more into a mental state of relaxation.
Next one is caffeine and heavy meals and this is very obvious.
We all know it,
But it is not less worth mentioning,
Especially on the subject of copious meals.
Dinner should always be later and wait a couple of hours after dinner before bedtime.
So if you are wondering how to sleep better,
Eating loads will not help.
Work,
And thanks to technology,
This is becoming a very serious problem.
And it is essential that you at least spend a couple of hours before bed without thinking about work and obviously without working.
It does not matter if you bring work from home,
You are behind schedule,
You work from home,
Or the office has a fire.
It doesn't matter.
In the last two hours of the day,
You should put the mind in a state of preparation for sleeping,
Nothing else.
If you focus on work before bedtime,
You will have stress,
Even insomnia,
And this will affect you even more at a subconscious level,
And this will alter your rest.
And well,
I am sure that so far these are easy.
These are apparent and they have been with us for a very long time,
But we are not finished.
And there is more.
And the first one,
I am sure you knew it,
It's television.
Our beloved TV cannot be with us until the very end of our day.
Obviously,
It is very important to understand that our civilization is widespread to finish a day watching TV.
In fact,
Having a TV in the room is quite common,
And eight times awful for resting.
Falling asleep watching TV,
Whether it's in your room or on the couch,
Will bring significant health problems,
And you can consult this with a professional healthcare specialist.
But I am going to go one step further.
It will be best to not turn on your television one hour before bed.
Television puts us in a receptive state,
And our brain accepts everything it receives,
Since it becomes more digestible.
And this is the main reason why television advertisement is so efficient.
We become aware of dramas,
Exaltations,
Problems,
Information,
And many more stimuli that we should gain when bedtime approaches.
We shouldn't gain this,
Because also it ruins our dreams.
If you don't care about dreams,
Make sure that at least the television you watch is relaxing and not stimulating.
If you do care of dreams,
Remember that television is a poison for lucid dreaming,
As a television promotes that you accept the reality that offers you everything.
Precisely,
This is a mechanism that makes us to believe that the dream is real,
What is happening.
And if our brain already works like this,
The television will strengthen it.
So if you want to dream lucidly,
I would say turn off that TV set two hours before bed.
Now here comes a big one.
Use of smartphones.
We are hyper connected,
But there is no need to be online all day.
It is prevalent not to be able to drop the mobile phone even next to a pillow,
And sadly in many cases the phone is the one that touches the pillow first instead of your head.
In fact,
Many say that they cannot fall asleep if they don't do something in bed.
And if this is your case,
You definitely need some support and some change.
So avoid using the phone within the last two hours or at least the last hour before bedtime.
Social networks,
Games,
The internet in general,
News,
And countless more things you can do with a smartphone will promote insomnia.
So this can wait.
And not only that,
But this also will carry our awareness away from our focus instead of getting filled with garbage and other information.
It's like the internet cookies that download in your computer.
The same goes with the consciousness.
And I work with many people and every day I see how this problem affects short and long-term consciousnesses.
So if you're using your phone before going to sleep,
You are punishing your brain.
Your brain is trying to organize everything that has happened in the day,
And you are torturing your consciousness by adding more stimuli.
It needs to be in a state of relaxation before going to bed and not in front of a screen,
Emanating light directly into your eyes.
Even if you have a blue light filter.
And I know many will ignore this and continue to use their phones in bed.
But realize and give yourself a try for those that you continue to use it,
To not use the phone for the last two hours before bedtime,
For a month,
Or maybe just a couple of weeks.
One more mistake,
It's planning the next day.
And because of our busy lives,
We sometimes find it hard to find the time for ourselves.
Many people,
These few moments,
They spend them in front of the television and in front of their phone.
So it is good that for a couple of hours before bed,
You already have planned the next day.
Make sure to have your day planned already before going to sleep,
Because thinking this in bed will make it more difficult to sleep,
And it will add stress.
So you want to make sure that this is already thought as well.
And these are the main pieces of advice for you to know what you should avoid before going to bed.
You can also listen to the coaching session about what should you do before going to bed.
And following both of them,
You are going to feel that your sleeping will greatly improve.
Feel free to leave a comment if you have a question or something you want me to talk about.
In a future coaching session,
I will get to reply.
So thank you for listening,
I hope it helped,
And have a wonderful day!
Namaste.
