Sleep is important not only for your physical health, but also concentration, performance and not getting grumpy. When you don’t sleep well, you get irritated easily and sometime become angry at people easily. If you want to feel good in the morning, getting a good night’s sleep is key. There will be enhanced concentration and performance. You are more likely to influence others positively, because you are more balanced and positive. Here are three steps to a good night sleep.


1. Find a quiet place. It is hard to find a quiet space these days. Even at home, there is so much happening. Find a little corner or space at home or at work, where you are undisturbed even for 5 minutes, without looking at your emails or to do list. If you don’t make time for yourself, then you cannot expect yourself to sleep well. Pausing and stopping for few minutes each day will help towards getting a good night’s sleep.

2. Go to sleep with positive message. How many of us go to bed worrying about what happened or what will happen. These thoughts keep you awake at night, where you are supposed to be sleeping. You must recognise these habits and instead replace them with something healthy and positive, for example listen to a podcast, or meditation talk. Read a book, write on your journals, etc. Try to calm down in your body and mind. No negative messages whatsoever. Your body will naturally relax.

3. Relax your body part by part. Do not aim to relax your body completely. It is not easy to fall asleep straight away, unless you are super tired and sleepy. You want to relax one part of your body at a time. For example, you can start with your toes…mentally sweeping your attention one by one. You can ask: “how are you, toes?” When was the last time you have asked your toes. May be not so much. Mindfulness will give you feedback. You will notice how sensations change. You will be able to let go of tensions more easily. By allowing to rest your parts of your body, you start to feel better. No toe attack. No toe cancer. You can relax your own feet, ankle, knees, thighs, butt, lower abdomen, chest and shoulders. Before you get to your head, you will start to fall asleep…opening up, releasing and relaxing.

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