Sleep is as important to our well being
as nutrition and exercise.
During sleeping the body repairs itself so
we are in top condition when we wake
up next day.
Many people try to sleep as little as
possible, so not to waste time; while
others have great difficulty falling asleep
or staying asleep.
We all need to sleep a specific number
of hours to be able to meet next day’s
Some people are able to function very
well after six hours of sleep.
Others needs between seven and nine
hours. It all depends on the individual’s
Basically, if you are capable to perform
all your duties next day without feeling
sluggish and sleepy, then most likely you
sleep all the hours your body
needs at night.
a) Sleep in a slightly cool bedroom
to match your body’s temperature
during the night.
b) Expose yourself to sunlight during
the day to regulate sleep patterns
c) Avoid alcohol and caffeine twelve
hours before going to bed, because they
d) Go to bed and wake up at the same
time all seven days of the week to
strengthen your body’s sleep-wake
e) Keep your hands and feet warm
and your head cool to help falling asleep.
f) Keep your bedroom dark and quiet,
and remove all electronic devices.
g) Keep active during the day.
h) Drink a cup of strong chamomile tea
with a spoon of honey.
i) Eat foods containing Vitamins B or
take a supplement.
j) Eat foods containing Tryptophan, like
poultry, red meat, shellfish, fish, eggs.
k) Burn Lavender essential oil or put
some drops in your pillow at night.
Rules Of Action
When you go to bed at night do the
following things to make you feel
1) Surrender: Let go of all that
happened during the day, either good
Breathe deeply to relax tensions and
feel peaceful and pleased.
2) Welcome: Understand and accept
whatever happened during the day and
3) Be Optimistic: Look forward to
4) Be Grateful: Be thankful for
everything you had and did during the
course of the day.
5) Sleep: Take Bach Rescue Remedy
Empty your mind, close your eyes and
Always make the best of the end
of your day.
Every night you go to bed leave all
the day’s burden behind, so next
morning you start fresh.