DOs and DON’Ts before bed. How to get the most out from your sleep.

Hello Hello! This week I bring you an entry about something that makes a profound difference in our life. In fact, next week I will officially launch a new course. This course deals with several topics to improve your life dramatically by making small changes. Today’s entry is touching a bit some topics of that course, but I wanted to share this part with you.

Do you want to sleep better? Avoid sleep deprivation!

Sleeping is very necessary. Not being able to rest appropriately has many adverse effects on health and psyche. However, this is not the goal of this entry. I want to focus on giving you a simple list of what to do and not do before going to sleep. Let’s start with what you should not do (at least 30 minutes to 1 hour before):

Sports. Sports are very healthy and recommended, it brings many health benefits, but like everything else, it has its best and worst moments. It is best that you do not exercise in the two hours before bed. This is especially true with vigorous and very intense exercises. Gentler exercises do not affect as much, but ideally, is not to raise adrenaline and body temperature in these last two hours.

Caffeine and heavy meals. This is obvious, and we all know it, but it is not less worth mentioning, especially on the subject of copious meals. Dinner should be lighter and wait about 30-45 minutes after dinner before bedtime.

Work. Thanks to technology is a serious problem. It is essential that you at least let yourself spend a couple of hours before bed without thinking about work and even less, working. It does not matter if you bring work from home, you are behind schedule or you work from home… in the last hours of the day, you should put the mind in a state of preparation for sleeping. Focusing on work before bedtime will bring stress (at least at the subconscious level) and alter your rest.

Very easy so far, right? These three are apparent and have been so for dozens of years… but we are not finished… there is still the most detrimental to your optimal rest… so there they go:

  1. TV. Well, it is evident that he had to go out (wait, wait for the next one… I’m sure you already read it!) In our civilization, it is widespread to finish the day watching TV… In fact, having a TV in the room is quite common (and something awful for resting). Falling asleep watching TV (whether in your room or on the couch) brings significant health problems. But I’m going one step further … Television should not be turned on for at least the last hour before bed. Television puts us in a receptive state, and our brain accepts everything it receives (therefore TV advertising is so efficient.) We become aware of dramas, exaltations, problems, information and many more stimuli than we should gain when bedtime approaches. TV is also poison for lucid dreams because it promotes that you accept the reality that offers you … Precisely this mechanism is the one that makes us “to believe that the dream is real while it happens,” and if our brain already works like this, the TV strengthens it. If you want to dream lucidly, I recommend that you turn off the TV a couple of hours before.

How to fall asleep. Get a more rested sleep.

Use of smartphones. This is going to hurt many of you … As I said before, we are a society with an extreme and sickly addiction to smartphones. We are so hyperconnected; it is prevalent not to be able to drop the mobile phone even next to the pillow. In fact, sadly, in many cases, the phone is the one who touches the pillow first instead of your head. Many will say that they cannot fall asleep if they do not do something in bed … and if this is your case, you need even more the “yes” ones that I will mention below. The phone should not be used in the last two hours before bedtime … since social networks, games, the internet in general, news and countless more things you can do on the mobile, promote insomnia. Not only that, but we also carry our awareness of garbage and other information. I work with many people and every day I can see more and more how this problem is affecting the short and long-term consciences. If you’re using your phone before going to sleep (or even worse, in bed), you’re punishing your brain (which is trying to download everything that happened on the day), and you’re torturing your consciousness. It needs to be in a state of relaxation, and not in front of a screen emanating radiation directly in your eyes (as well as destroy your eyesight, since many sure that the only light in the room, is the one of the mobile, to a few centimeters of your suffered eyes.) I know that many will ignore this and continue to use your phones in bed (the level of mobile addiction is higher than many drugs, and there are rehabilitation centers for that.) For those who use the phone before bed: Would you be able to NOT USE the phone for the last two hours before bedtime, for a month, for example? The gift you give your body, mind, and soul if you do this will be so big … that neither Santa Claus can compete!! Here, a post I found with a lot of additional sources supporting my claimSmartphones effects on vision

Plan the next day. Because of our busy lives, we sometimes find it hard to find time for ourselves. Many people, these few moments spend them in front of the TV and the phone (and I do not say that you throw the TV or the phone away, there is a moment for everything, but we abuse a lot of these two devices.) It is good that a couple of hours before, plan the next day. Try to have this done before going to sleep, because being in bed thinking about the next day makes it difficult to fall asleep, adds stress and it is possible that we wake up more often at night.

These are some of the most important to keep in mind before bed. In fact, many sleep experts (after decades of studies) recommend using bed only for sex and for sleeping. Nothing else. The bed is not recommended nor even to meditate (unless you have no other place), so you can see how important it is to use the bed only for what is intended. Now we go with what is right before bed:

Meditation. There are millions of studies on the benefits of meditation. These multiple if you meditate an hour or half an hour before going to sleep. Stimulate your brain with a meditative journey that even takes you by the hand to the world of dreams! No social networking required 🙂

Piece things together. We always have things left to do; we have so many things to do that sometimes we cannot finish in the day. It is essential if we have something halfway and takes a little time to do it, to complete it. This way, we will release this from our consciousness and will not be spinning in our head when we get into bed. If it is something big, try to finish the part you are doing and leave everything ready to continue the next day and know where you were going.

Time of silence. This is something that I have been doing for a long time, and it is the best thing to do before bed, not only because of the rest itself but also because of the positive consequences that it will bring to you to give your time each day to your conscience “to talk to you. ” The thing is to remain silent for half an hour before bed. No music, no TV … no noise and no cell phone. At most, if you need the voice recorder (if you do not have a notebook nearby, you will need it!), You can use the phone for that purpose, but before the session, put the phone in airplane mode, so there are no notifications or other stories that distract you. During this time, you do not have to do anything. It is not necessary to do something consistently… in fact, it is crap. In this period, particularly in the beginning, there will be much noise in your mind. This is due to the overload of stimuli of the day and making moments of silence help to organize them. And isn’t true also for deep sleep? Yes, of course, but we are unconscious. I do not want to wind up a lot, but during that process, realizations and great ideas can appear. Usually, we are unconscious (asleep), and we do not realize it … some receive something through dreams, but you know that it is straightforward to harm dreams and rest, and it is something that society does typically. During these quiet times, you will be aware, and you will have great ideas. In fact, I’ve been scribbling ideas over the past two years, and I’ve been able to target more than 300 ideas … many of them have brought VERY positive changes in my life at all levels … unimaginable changes and realizations that change your life. Instead of reading an article on your phone in bed on how to improve your life, sit on the couch and connect with your mind … that great unknown to many! After this session, go straight to bed and get to sleep (okay, you can go to the bathroom first!)

These are the main ones, there are much more, many of the obvious, but these three cover a lot, especially the subject of moments of silence. That, plus applying some changes in what you should not do before bed, you will see significant changes in your life, from just two weeks … then grow exponentially. I have also noticed that after so much time doing it like this, my mind is much clearer, ideas flow much better, and attention span has increased. They are all benefits to put aside before sleeping that piece of plastic and chips…. a pass. In fact, your short- and long-term memory will also improve, you’ll be less forgetful, and you’ll be more focused (after all, lowering the use of your phone helps the brain to be more relaxed and orderly.

A powerful guided meditation for sleep.

Yes, there is! I just launched it 🙂 You can click here or the image below:

fall asleep now

It is an excellent meditation, and for next week, a new course that will bring massive success in your life. This and more, next week!


Much Love & Light.

See you at the Social Media!


thank you

Leave a Reply

En Español:

En Español:

Sign up to my mailing list!

guided meditation gift

Sign up to my mailing list!

Download your meditation!
© 2018 Guided Healing Meditations with Fernando Albert. Powered by WordPress. Theme by Viva Themes.
%d bloggers like this: