Welcome to refresh your sleep.
Let's begin with a top.
Then a small sleep meditation.
Now 16% of humans have insomnia.
To master sleep before bed.
And that takes a third of our lives too.
Follows,
Tips and research.
So,
As well as a body clock that responds to natural light,
Hence the sun rises and so do we.
Eating on time is naturally good for the mind and body.
Therefore,
A tummy full of food close to bedtime isn't necessary.
If we embrace balance and keep generally those three meals a day.
When we are most active.
After all,
Sleep is vital repair and replenish time.
And we've all heard about cheese giving you dreams.
Though finding a good bedtime,
Natural drink.
Are the easy option,
That glass of water with you.
Now we have five natural senses.
For example,
Smell.
Calming or sleep-inducing natural smells such as essential oils or other things you may think of.
And keeping the air in the bedroom refreshed.
Maybe a window gets opened a little or partly opened in the daytime.
They also say leaving the bedsheets down,
Not all tucked in during the day,
To create fresh,
Dry sheets that are inviting to our senses.
Now for hearing,
This sensory part of us can be aided with favorite white noise,
Especially if the neighborhood or location provides.
Noise pollution.
Because the brain is wired up to pick up disturbing sounds.
But you wish to master your full amount of sleep from start to finish.
Now for those who do wake up in the middle of the night with perhaps a racing mind,
What you can do is sit with it.
Then start to distance from it and put it on a imaginary TV set.
Then turn it black and white.
Then completely power off into a black screen.
So the brain may be processing jobs unfinished,
Or jobs the very next day.
And a good tip is just to jot down.
On a piece of paper a list in a particular order so that you can unburden yourself to enter sleep,
Repair and replenish time.
So that you are fresh and good to go on the next new day.
Now for the alarm clock finding a way to get natural light about 30 minutes before you get up to create a regular rhythm of sleep and wake cycles.
If you can stick to a desired sleep time,
Your mind and body will love the consistency.
Although there are many gadgets to help,
But a simple way is setting your alarm clock to go off twice,
So 30 minutes before you want to get up.
Let it ring,
Then within a few seconds open the curtains or open a window.
And return for that remaining 30 minutes.
Before you are officially getting out.
Now for body temperature,
Wearing bed clothes too snug and tight interfere with the night body.
That still needs to breathe.
And the skin is the largest organ of the human body.
Lastly,
Your bed in general,
Making it inviting.
Favorite textures,
Favorite colors,
And to fluff up your pillow.
To support head,
Neck and shoulders.
And perhaps embrace your own child.
If you wish to cuddle up to something.
That feels home.
Not forgetting the health benefits.
The emotional needs of a good shot.
Sleep meditation and various themes to pick and choose from.
They just bring it all together.
And now let's begin.
This sleep meditation will begin.
So please jump into bed.
And make sure your pillow is fluffed up.
So you can sink your head in.
And then I stare at the ceiling.
Just stare at the ceiling.
Which means I am now laid down.
On my bed.
This is my bet.
And when I stare at the ceiling.
I can enter some peace.
A little peace at bedtime is good for me.
I can think of my feet that now no longer take me anywhere.
But in a way taking the weight off my feet.
A little peace helps me wind down for deep,
Restful sleep.
I squeeze my toes together.
And blow my breath,
My air all the way down to my toes.
Blowing air exercising my airwaves to create better sleep.
For sleep is all about breathing.
I stretch out my long legs.
And blow air onto one leg.
Then blow a deep breath of air on the other leg.
Connecting to my body at bedtime is good for me.
I respect my needs and deep rest repairs the body.
I put my hands on my tummy.
And hold my breath two seconds.
Then blow out.
That breath.
Then I hold my breath for three seconds.
Then blow out that breath.
Then I hold my breath for seconds.
Then blow out that breath I feel my tummy move up and down.
It is natural to breathe.
Like the rhythm of ocean waves.
Ocean waves on the shore.
Then I put my hands over my face and wipe away any stress to enter deep peace.
I close one eye.
Good night.
Then I close the other eye.
Good night.
And both eyes shut for bed sleep.
I encourage my good sleeping by telling my whole body it's okay to switch off and completely connect to my bed.
I feel oodles of fabric with me wrapped inside.
I can decide to be happy.
This will help me sleep my very best.
Simply by thinking of lovely things one or two will do.
So,
I think of two of my favorite foods now.
I think of two of my favorite dreams.
I think of two of my favourite animals.
I think,
Of my favourite holiday place.
I think of two lovely special friends or someone I really love to hear about.
I can think of lovely happy family times from any age just knowing they are there.
And now I can think of the night sky.
Often filled to the brim with stars.
How magical and beautiful a starry night is.
I can pretend I am out in the night sky.
Amongst these stars.
Shining,
Looking at the moon.
And how everything seems so peaceful.
And beautiful.
Looking down onto Earth.
As most people of all ages have gone to bed.
Onto bed after a long day.
With everyone resting each night.
And fast asleep they all go.
Feeling free right now in bed.
Thinking of night skies,
Peace on Earth.
And a wonderful time to dream.
Really magical,
Interesting things.
And when morning comes later,
I shall have landed ready to start a brand new day.
A new day fresh as can be.
So sweet dreams,
I welcome as I snuggle into my pillow.
Sweet dreams as I snuggled into my cupboards.
And one big yarn.
For yawning is the last thing I do.
Before I drift into peace and sleep.
Drift into peace and sleep.
And beautiful.
Dreams.
My mind is happy.
My body at rest.
Drifting softly all the way into the deepest sleep.
