How to Get Quality Sleep Relaxation Techniques Before Bedtime

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• It’s a well-known fact that sleep deprivation can seriously impact our performance and well-being. But because of our busy lifestyles, sleep is regularly pushed toward the bottom of our list of priorities.•From the new book One Second Ahead there are three simple guidelines that can help you get better sleep plus advice on sleeping mindfully.

1. It’s all about melatonin.• A complex mixture of neurochemicals in your

brain and body – the most important of which is melatonin – determines the quality of your sleep.• The release of melatonin has its own rhythm

over a 24-hour period: from very low in the daytime, rising through the evening, and peaking around 2am.• The key to catching the melatonin wave is to

be mindful: have awareness of the natural drowsiness and relaxation that occur toward the end of the evening and maintain that awareness as you prepare for bed.

2. Avoid blue light (screens) 60 minutes before sleep.• Save the dishes, walking the dog,

listening to music or taking out the trash for the last hour of the evening.• These kind of perceptual activities

aid better sleep especially since too much thinking is yet another enemy of late evening natural relaxation and drowsiness.

3. Falling asleep mindfully.• What does your bedroom look like?

Is it clean or cluttered? A calm space or a chaotic one?• The more you can do to turn your

bedroom into a sleep sanctuary, the better off you’ll be. Allow your bedroom to be a non-conceptual place.• Leave your screens, serious

conversations, and thinking at the door.

Thank you!Original Source:http://www.healthista.com/clear-your-mind-before-bed-with-mindfulness/Original Blog Post:http://content.cpaptotalcare.com/how-to-get-quality-sleep-relaxation-techniques-before-bedtime/

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