sleep well for a fresh start

Sleep Well For a Fresh Start: 6 Habits for Better Sleep

Do you wake up blaaahhhhh in the morning?

Or it feels like it takes a whip and pull method to get you out of bed?

Heavy, thick, headachy? Sound familiar or too often?

What’s up with all of this?

It’s a blessing and wonder when we wake up and feel refreshed, complete, and ready to start the day’s events.

And this is what we all need. To sleep well to start fresh. Sleeping is a behavior.

That is – a system of activities and conditioning which can be created and altered through interaction within our surroundings.

And there is a very important connection between health, happiness and a good night’s sleep.


Over and over, we hear conflicting reports regarding the amount of sleep that each person requires.

The fact is that the amount of sleep varies from person to person and under different conditions in one’s life.

For me, eight to nine hours of sleep each night is great. It works and I love it.

All of it – with the positive consequences on my muscles, nerves, beautification, spirit, and relaxation. All appreciated.


An important fact to highlight here is that many people suffer from sleep debt.

And it shows. It shows on their temperament – it shows on their face – it shows on their body language.


Undoubtedly, there are some people who crawl into bed and shut their eyes and they are off to dreamland. Not everyone.

And those people, who sleep quickly, could be missing out on further elements of a deeper more refreshing rejuvenating sleep.

Therefore, recognize and use specific habits to prepare for your slumber and assist you to achieve optimum sleep.


Exercising regularly is important for everyone. We all know this.

However, refrain from strenuous exercising a few hours before bedtime.

An enormous amount of information is always available about the importance of proper diet and fitness.

What’s in and what’s out. Including now – all the gadgets to track and analyze your stats.

Yet not enough attention is given to the importance of sleep and how it impacts on our overall wellbeing with an important emphasis on supporting our healthy immune functions.

Thoughts and Mind Pictures…

For an overactive mind with thoughts spinning, worrying, and writing to-do lists… then try meditation, prayers, or a few stretches before bedtime, as a sleep aid.

If thoughts come up – write them down and then set aside those pieces of paper, those notes for tomorrow.

This way you have gotten the thought compartmentalized and delegated for another time.

It will free up your mind to relax and be open.

What is most important is to create slumber rituals.

These steps then become a natural pattern that will synchronize with your sleep.

Start the Sleep Party

The harmony begins before bedtime.

Do this by giving yourself the signals that it is time to slow down and rest.

Establish your sleep cycle into a regular rhythm and you will feel better overall.

If you are not relaxed, it may be difficult falling asleep and staying asleep.

Get into the habit of unwinding and calming down before you hit the bed.

This will help balance your mind and body – even after you fall asleep.

Six Steps to Sound Sleep

  1. Go to bed, and wake up, at the same times each day, even on the weekends. This will help regulate your body’s inner clock. Hey – no cheating on your off days.
  2. Turn off all electronics – TV, computer, phones, a minimum of 30 minutes before bedtime. Shift into quiet activities that will wind the mind down. Put on some soothing music. Light some incense, a scented candle, take a hot shower, or a warm aromatherapy bath. Dim the lights in your home – especially your bedroom. These actions will facilitate enhanced sleep by easing the transition between wakefulness and drowsiness.
  3. Keep your bedroom dark, quiet, and well ventilated. A cool temperature will make sleeping comfortable. Remove the clock from view. No TVs in the bedroom.
  4. Avoid heavy meals late in the evening. Otherwise, your body is focused on digestion rather than resting. The best plan will be to eat lighter in the evening with your last meal several hours before bed. Eliminate nicotine, coffee, and alcohol directly before bedtime. Also, limit the quantity of user-friendly liquids like water. Or you will be interrupted during the night for bathroom breaks.
  5. Once in bed, breathe easily and deeply. Not forced. Relax your muscles throughout your body. If you feel a body part is particularly tense, move your awareness to that zone and breathe gently into the tension in order to relax that area. Bring mindfulness with a positive visualization to the edges of your body not being so rigid and stiff. Almost floating. Breathe and relax.
  6. Now, it’s time to think over the positive moments of your day. Include at least three gratitude thoughts for the day. Either quietly or out loud – give thanks and appreciation for the events – no matter small or large. Law of Attraction. Happiness quotient. Thankful.

The last ten minutes of your day are extremely important…visually and mentally. Just as important are the first ten minutes upon awakening.

All of these suggestions will encourage your relaxation and deepen the quality of your sleep.

Find out what rituals are best suited to you and follow them. Experiment. Add your best practices.

With a good night’s sleep, you will be more alert, fresh, and focused the next day and reap the health benefits overall.

And beauty benefits.

Equally important for both men and women.

Good night and sleep well!