I will do my best and do no harm to fall asleep…

Sleep is organic, and it is good to get in touch with it.

That’s it, “The Effortless Sleep Method” by Sasha Stephens.

A clear, simple book about being a sleeper each night in a healthy way.

At first glance, the book may appear to be for insomniacs.

It is, but we can all use a reminder on how to sleep well, and the author captures the idea very well.

Do yourself a favor and read, reread and reread this book to become your own best sleep therapist.

If for no other reason than to meditate about sleep in a healthy way.

Sleep, exercise and eat…

Do these three things well.

Stop drinking coffee at noon.

Get to bed on time. That means sleeping at a set sleep time seven days a week.

Make the room dark.

Breath from your nose.

Mind follows body, to treat them both right, look after them both.

Do look after your state of mind, use mindful meditation on the regular basis, each day for the same time, seven days a week.

Move more, walk more, stand more, Keep moving to maintain a good energy level.

Eat well, lots of fiber, good microbes, do not smoke or drink, and keep recreational drugs out of the body. Stay off sugar, and alcohol and do not overuse anything.

It takes time to change, be determined to live a good life and do no harm.

Sleep Help (without sleeping pills)

Cognitive Behavior Therapy to improve your sleep for 5 years.

Staying asleep, often anxiety wakes us up, therefore, ‘learn to relax and relieve it in good ways’.

Be compassionate, don’t stay up, listen to an audiobook or meditate in low light, whatever works, then go back to bed when you feel sleepy.

Be your chronotype, if you suffer from sleep inertia, use temperature (have a hot drink in the morning or when you start your day), use exercise (have a 3 minute stretch routine in bed when you start your day).

Help yourself use sleep without short circuiting the natural cycle.

Learn about sleep and use good habits to support a good sleep habit.

My Sleep Data

Keeping track of my sleep is like measuring my weight, it is a great awareness tool.

I try not to make decisions when I am moody or upset.

My best intentions are around making good habits.

Regulating sleep is like sleighing down a good hill. You want a clear route, good sleigh and good intentions.

You know I have good intentions, going to sleep means my body has proper nutrition, exercise and a good sleep environment. So if all goes well during the night, I usually get a good sleep like the above data shows.

I also keep a sleep journal. Among other things, I keep notes daily about my progress, problems and answers. The journal also reflects my mood, intentions and thoughts. Today it was short: I had a pretty good sleep. I stick to the same stuff I need to do to sleep well. I go to bed at the same time and get up the same time each day. I dress the same for bed. Same room ambiance: darkness, temperature, quiet, etc. I don’t snack too close to my bed time. In fact, I try not to snack at all.

So, I am not on a light maintenance cycle. But by doing all the above, my goal is to get a good routine for healthy sleep each night. Most people already do all the above. But if your sleep needs improvement, some of these habits can help regulate a good nights sleep.

Sleep Mistakes and how the human body regulates itself

B. F. Skinner kinda had it right when he said we are just a bunch of behaviours, not good or bad, but a bunch of habits…

Okay, one mistake is to go without sleep, the human body needs about 7 or 8 hours for the average adult and anything less, bad things begin to happen to us all.

Mother nature left it up to us to regulate our sleep, I can sleep anyway I am willing to sleep, that doesn’t mean I will pick the healthiest way, but it is up to me.

The habit of sleep is arguably the most important habit I can form. It would be a mistake to say otherwise.

Think of the human body as a vessel. Throw in salt, a banana, pinch of dirt, a piece of raw fish, water, garden salad. Maybe some pepper and a small piece of plastic from the wrapper on the fish that I bought. What do you have besides my supper?

Yes, it is probably a mistake to have eaten that plastic. Micro particles will get in my bloodstream and gawd knows what kind of mistake that will do to my body and therefore the quality of my sleep tonight.

So the body mixes up all these foods and breaks them down into smaller and smaller bits that are used for nutrients, chemicals and other stuff in the ways of the universe to fuel my body processes.

There is a lot of room for mistakes there, because the body does all sorts of things we do not understand. Bottom line, millions of years of evolution has worked out most of the kinks, the plastic will probably be eliminated through the bowels, mostly the way we made it.

We are what we eat, mostly true, and the above meal is a pretty good supper. So, as long as I don’t make too many more mistakes, I will mostly have a pretty good sleep tonight.

A big sleep mistake is not to follow my sleep routine. I go to bed about the same time every night and wake up about the same time too. I sleep in a cool room and that has been proven to work better than a hot room or other. I sleep in the dark, that is also essential. I keep a blanket handy, if I wake up from the cold. That helps. And I don’t eat too close to betime or do anything else to disrupt my sleep routine: hygiene is good. You know clean sheets, sleep nude or with pajamas, low noise level, I already said ‘dark’, same thing everynight.

Sleeping pills are generally a mistake too.

Drinking is generally a mistake too.

So, unless our parents taught us good habits when we were kids, it takes time to figure all this out.

Human health depends on exercise, nutrition, good habits and sleep.

Our health, if disrupted by our genitics, environment or poor choices will also affect our sleep. This can become a slippery slope. Ask anyone who has had some cold or flu. Therefore, it pays to keep a strong immune system to fight off whatever mother nature throws our way.

Epigenetics are also pretty important too.

So any novice statistical analysis can show there is room for improvement for anyone who wants to make their sleep better.

What about the human microbiome? Yup, that could help with a good night sleep.

So, taking some responsibility for a good sleep and a long healthy life is partially up to you.

Maybe sleep hypnosis can help?

The list is long and the mistakes are even more numerous.

Sleep well and prosper.

Killer Attack Cells

Sleep is the most important thing you will do well.

And the 007, special assassin cells that kill off cancer cells are important to the immune system.

Guess what else is affected by a lack of sleep.

Point being, we need to learn these reasons sleep are so important and start taking sleep more seriously when we loose it.

Become a sleep nerd, and learn to sleep well.

Sleep, The Most Valuable Thing You Will Learn To Do Well

Okay, you can sleep like a baby as you grow, as long as you don’t fall prey to bad habits.

You can’t sleep on the regular basis for many reasons. Here are the top ten.

  • the room is too light, it is best to wear a sleep mask or sleep in a dark room.
  • temperature is too hot or too cold, try a blanket when it is too cold or try a warm shower an hour or two before bed if it is too warm.
  • don’t eat snacks or eat too late, to be safe, stop eating 3 or 4 hours before bed.
  • don’t go to bed too early or too late, stick to a schedule, in time you will find the nuances like feeling tired enough to sleep or going to bed on time.
  • exercise moderately each day, the energy you use to exercise releases adenosine into your body which promotes sleep each night.
  • don’t use devices too much, sometimes the blue light or the stimulation makes it hard to prepare for sleep.
  • meditate 25 minutes or more each day, it can help you improve mood swings among other mental health benefits.
  • Journaling will also bring order and information to hand that will help with goals, asperations and mental health.
  • nutrition or eating well will improve the health of the body to perform all tasks better, including better sleep.
  • read, write and research to be a life long learner.

When, I cut out the journey to learning these 10 habits, it removed the value and appreciation from the story. To uncover the top ten may take you half your life to learn well. Hope you make the trip.

If nothing else, learn how to live these 10 habits. They will teach you more than good health.

Sleep Practice

Today’s Sleep Data

To practice sleep means good hygiene, good habits and good philosophy.

Why, because a good nights sleep requires all these parts to achieve on the regular basis.

Easy for some, difficult for others.

If you can’t get a regular 7 hours sleep, you may want to improve it.

If you can’t, don’t blame yourself, but go see a sleep doctor to get appropriate sleep.

Good Sleep

My sleep session report from #pillow_app

Between 7 and 8 hours each night, gives the body time to rest and repair.

Some problems, like the cold or the flu take many days.

Sleep keeps the body prepared to do all the nightly functions like digestion and other activities we need to research and understand in order to optimize and use it properly.

Being organic and sensitive to many toxic chemicals and conditions in the environment, it is also necessary to study and discover better ways to protect and take care of this most valuable real-estate.

Being able to maintain a good balance in the mind and body may be the most important decision a person can make.

A good place to start is a regular night sleep, don’t let a myth like ‘only the weak sleep’, prevent the proper use of impressions.