An excerpt from the book Your Sleep Sweet Spot
A Crucial Key to Good Sleep is to Signal it’s Time to Settle Down
We tend to underestimate how important it is to give our mind, body, and spirit time to prepare to enter the very different phase of consciousness of sleep. We often think we can just throw ourselves on a bed or mattress or cot and clonk out or crash into sleep-land. If you observe the language itself, abrasive.
We need a few moments to ease our way into slumber. And yes, some people sleep as soon as they hit the pillow[1]. But please note that in and of itself, this can also be an issue. Falling asleep too fast[2] can indicate sleep deprivation or another issue, just like taking a long time to fall asleep is an issue that affects sleep quality. That’s why we are looking for the sleep sweet spot to fall asleep, and that takes the wind-down ritual and process.
The wind-down time doesn’t have to be complicated at all. It can and is a wonderful time for mindfulness, pleasure, soothing, and prepping for your sleep and dream adventures. So me of what is here is also relevant to the environment information written below.
Conscious Breathing
The first thing I recommend when you begin thinking about retiring to sleep is to make an effort to pay attention to your BREATHING. You’ve probably seen that conscious breathing is something I suggest we all do as much as possible until it becomes part of you in union with your breathing. So just about always.
You can give your body, mind, and spirit the cue that sleep time is approaching by first paying attention to the breathing, then gently breathe in, slowly and deeply. Some people do this and feel strange, but that’s because they are breathing into their chest instead of their belly. They may even feel anxious, and that is perfectly ok and will pass. Just keep going and gently breathe into your comfort level.
There are many resources available to help you start a gentle breathing practice. A simple online search can get you started, and you can always check my site for additional help.
There are some activities you’ll want to do before bed, listed below. However, once you are in bed, you can return to conscious breathing and do the following:
Simple Respiration: Breathing and Relaxing
Breathing is the simplest and easiest way to find complete relaxation and stress reduction. The more deeply you breathe, the more serene you will become. These relaxation tips will help your body wind down and get ready for sleep.
When you first get into bed:
Lie down and breathe deeply through your nose. Imagine the air moving into your stomach. On your next inhale, breathe in for four counts. Exhale slowly through your pursed lips while counting to eight. You will feel the tension leave your body with every exhale. Repeat this technique six to ten times for immediate relaxation. Practice deep breathing daily to develop a healthy habit of regular relaxation. Calming your mind will help you fall asleep.
Or try this one. Before going to bed, try this relaxation technique:
Lie down with your back to the floor and your arms at your side, palms facing upward. Your feet should be comfortably apart. With your eyes closed, mentally concentrate on each part of your body, tensing then releasing each group of muscles.
Starting at the top of your head, release tension as you move slowly down your body. Feel your forehead, eyes, and mouth. Work through your shoulders, neck, and back. Move down to your toes, then bask in the relaxed state you have achieved.
Focus on your breathing, making sure breath is coming from your stomach. Breathe deeply and slowly, letting go of all your concerns and stress. When your body knows it’s okay to let go of your worries and stressors, you’ll be able to go to sleep naturally.
There are many other techniques for breathing and relaxation. Through your experimentation and practice, you can find one that works well for you.
In the meantime. enjoy the free exercise PDF you can download right now.
[1] https://health.clevelandclinic.org/if-you-fall-asleep-instantly-is-that-a-good-thing-2/ [2] https://www.verywellhealth.com/could-falling-asleep-too-fast-be-a-sleep-problem-3015146
How are sleep and dreams connected to all of this?
Sleep and dreams are a gateway to other states of consciousness and wellness. In dreams, our soul calls us. If we choose to pay attention, this is where we can spark or elevate our spiritual awakening and overall health. We can connect to a greater place of knowledge than we do in waking life alone. The ego takes a back seat and our higher self speaks from a place of truth via symbols, whether you remember or not.
Wishing You Wholeness
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