10 Commandments of Sleeping Well

1. Light Versus Dark

• Pituitary gland and growth hormones
• Light and sound blocking blinds
• Eye shades and headphones
• The light of your alarm clock
• No TV, computer nor phone
• Working night shifts

 

2.  Keep your Cool

• The ideal temperature for sleep is between 18 and 21 degrees Celsius or 64-70 Fahrenheit
• You might need to invest in a fan, air conditioner or a heated blanket
• Relax in a hot bath or shower
• Dress appropriately
• Don’t let cold shoulders wake you

 

3.  Choose Softness

• Mattresses and pillows have a limited life span
• Personalised mattress consultation
• Test your pillow
• Latex or memory foam
• Soft sheets
• Calming colours

 

4.  Avoid Heavy Meals at Night

• Your digestive system would keep you awake
• A cup of hot chocolate or chamomile tea with a biscuit helps you relax before bed
• Put the end of the bed up if you suffer from reflux( which makes you cough at night

 

5.  Avoid Drinking Late

•  You don’t want a full bladder to wake you up
• A glass of red wine has many health effects and helps you relax at the end of a stressful day( women should have a minimum of 4 alcohol free days a week) but so does yoga and stretching…
• Have a glass of water next to your bed side

 

6.  Reduce Noise

• Snoring nose sticker
• Noise cancelling headphones
• Earplugs
• Moving to the country side
• Relaxing meditation music
• Subliminal
• Bi neural beats
• Sounds of nature

 

7. The ideal Bedtime

• Before 10 pm
• Normally between 7 to 9 hours a night
• Great individual variation
• The importance of growth hormone

 

8.  Vision

• Don’t bring work home
• Don’t use electronics in bed
• Avoid the Bad News
• Watch comedies
• Read empowering books
• Laughing out loud produces relaxation hormones, oxygenation and a workout…

 

9.  Avoid Negative Thoughts

• Stop worrying: stop stop just stop stop stop
• Offload your business mind onto paper so your brain can let you sleep
• Promise your brain you wont forget the to-do list and keep it in a safe place: with keys, in work bag, in organiser, written on your hand
• Don’t go to bed angry
• Choose peace with your partner and children
• Hug

 

10.  Relax in a Hot Bath

With Lavender oil.