THE SLEEP CHECKLIST
Check these off every day for a week to make sure you are doing them.
___ The right amount of sleep is that from which you wake up without an alarm and feel relatively refreshed (or at least alive and not tired after your coffee). Don't impose some idea of "normal" [this is also a logic problem to do so; i.e. nonsensical].
Weight gain, substance abuse results from too little sleep. Too little sleep
causes the need for stimulation on one hand (too feel more awake) and
calming on the other (because the brain is more frazzled easier) - so we eat
more (lack of sleep was uniformly proven to relate to weight gain)
Timing and body rhythms
Honor body rhythms. ___ Go to bed at the same time and get up at the same time. One significant deviation will throw your body off for days (and also make you feel unhappy and probably off on energy).
Conditions
___ Fully dark room (or at least a sleep mask)
___ Slightly cool temperature but comfortable
___ Comfortable, supportive bed and pillow that doesn't cause a crick in your neck.
To sleep:
To go to sleep initially or when not asleep in other parts of the night:
___ Use deep relaxation methods to be fully relaxed.
___ Do not allow your thoughts to come in or be considered as anything to pay
attention to. Counting will displace them.
Prepare for sleep
___ Ramp down. At least a 1/2 hour before bed prep for bed
____Read positive material before bed. (Keep this as a holy rule!)
___ No negative news or violent or stimulating tv shows within 2-3 hours.
Honor body harmony and need for balance.
___ No high carb, sugary or fatty eating.
___ Don't eat later than two hours before bedtime (and at least three hours if it
is a big meal). Eat only on 9 inch plates.
___ Don't exercise at least 4 hours prior to bed (best to do it in the morning).
___ Do full exercise during the day, as it helps you sleep better.
___ No caffeine at least 5 hours before bedtime. Preferably almost none during
the day (drink decaf, which has a little caf).
Supplements
___ Herbs that relax one (though they may not be proven): Valerian, chamomile, lavender, hops, and passion-flower.
___ Calcium magnesium an hour before bed.
___ Read, ignoring the "reduce sleep" objective, Sleeping Better And Less. Study the resources recommended, until you become sufficiently knowledgeable to master your sleep.
