Sleep well helps you stay well. I give you 7 steps to achieve it!

Do you want to sleep well? Even if you think you can't rest at night, if you take these steps into account, you will also sleep well and much better. You just have to make one change or another and improve your focus on sleeping well. You’ll feel great!
Sleep well, and recharge your batteries completely.

You too can sleep well even if you don’t believe it. I give you 7 steps that will help you.

Hey, hey! How are you doing this week? Last week we talked about a difficult topic for some people. If you are breaking spiritual barriers and you have not seen the entrance yet, I advise you to do so, it will help you a lot. This week we are going to talk about sleeping well, something natural, something that every being on this planet does. Something that costs much more for human beings, and of course, with many more errors.

The goal is to find healing and be able to enjoy life a little more. This also means being able to sleep well and feel rested. We have talked several times about these topics, advice on what to do and not do before going to sleep. But I want to touch on some new things, review others very well, and well, bring another entry where I give my humble advice so that you can sleep better and enjoy life more.

Don’t downplay the importance of sleeping well, it is something that is increasingly scarce in our society. Chronic fatigue, not being able to focus as you would like, and brain and cardiovascular diseases are some of the many bad results obtained during the night. So it’s time to change it!

7 easy steps to sleep well.

So, let’s cut to the chase with the topic of sleeping well and soundly. I invite you to question these guidelines, and really think about them and how they add to your life. Contribute everything you see that will help you, and feel the freedom to leave behind what doesn’t. But it is important that you be honest with yourself, and not discard the first guideline, which I know you are not going to like. Now, it’s about making a change, whether you like it or not, but you will see that you can achieve it too, and you will have results.

#1: Don’t take your cell phone to bed.
If you want to sleep well. don't take your phone to bed.

If you want to sleep well. don’t take your phone to bed.

Yes, yes, I know… I start at the maximum, perhaps taking out one of the things that you like the most before going to sleep, but you want to sleep well, right? But I’m going to be direct: using your cell phone in bed is the worst thing you can do before going to sleep. In fact, for some people, this is much worse than if you had a cup of coffee before going to bed (don’t do it!) And one of the reasons I put this topic first is so that you can at least focus. in achieving this.

I can almost promise you that if you make a decent effort to not use your cell phone when you are already in bed, you will have better results. Starting with the fact that it will be much easier for you to fall asleep simply because you are not stimulating your brain with the million things you can do on your phone. The quality of your dreams will also improve, but if you don’t care about this third of your life, at least focus on waking up completely rested. Falling asleep with your cell phone is terrible!

So let’s make an effort and try not to bring your cell phone into the room. You probably don’t live in a castle, so you don’t have to travel to the East Wing to get your phone back. You can leave it in the living room or your office if you work from home. I don’t care what you do but try not to let that cell phone touch the room. If you set your mind to it, you can achieve it, and you will feel very good about yourself, and above all, you will sleep well, or at least better.

#2 Don’t eat heavy dinners and avoid caffeine.
Avoiding caffeine several hours before bed contributes to sleep well.

Avoiding caffeine several hours before bed contributes to sleep well.

The coffee thing before going to bed is a joke, although it’s almost worse to use your cell phone already in bed… but come on, I’m very serious about the caffeine thing. Maybe the fact that caffeine has never worked for me helps me downplay coffee. However, I know perfectly well that coffee is a drug, the most popular drug next to sugar, even surpassing alcohol. Don’t be fooled, not only master plants are dragons. Coffee is not only a drug, but also a very powerful one that practically the entire society is hooked on.

I’m not going to tell you to give up coffee, this is not the goal of this article. Plus, you probably won’t be able to function without a coffee or two, which wouldn’t be necessary when you can sleep well. However, I am going to ask that if you drink coffee in the afternoon, you leave it for a good six to eight hours without putting caffeine into your body. This will help you a lot to eliminate the caffeine of the day, therefore, increasing your chances of sleeping well.

And well, something more obvious depending on the country, is missing. For example, in Spain this becomes fatal: They eat dinner late and a lot. Your body will be busy with digestion, especially if it is heavy, and you will not be able to rest well. Sleeping well with a very full belly is a myth, something completely false and no doctor recommends it. A good tip is not to eat anything two or three hours before going to sleep.

#3 Don’t think about work, no matter how much you like it, for an hour before going to sleep.
Even if you love your job, you shouldn't think about it when you are in bed.

Even if you love your job, you shouldn’t think about it when you are in bed.

Perhaps this point is one of the easiest for you, although I humbly hope not. It may seem strange to you that I say this, but it is true since this point is especially addressed if you work from home, and this is always better than going to the office, right? Furthermore, the people who should pay attention to this point are people who are happy and love their work. This is all great, but not when you’re already thinking about going to sleep.

If you want to sleep well, you can’t have excitement in your head. I know this on my own, from thinking about work, such as new ideas, or how to improve something before going to sleep. The emotions I had at that moment were for the morning of the next day to arrive. That is, in my head, I already wanted to skip the night, and this affects our subconscious more than we imagine.

Before sleeping, you have to be calm and have a relaxed mind. Especially if you like your job, avoid thinking about it and this way you won’t feel excited before going to sleep. If for whatever reason you don’t like it, but it flows a lot through your head, make an effort to think about something different and positive, but focus on relaxation and sleeping well.

#4 Be careful with what you do and see on TV.
Falling asleep while watching TV doesn't help to sleep well.

Falling asleep while watching TV doesn’t help to sleep well.

TV has always been a great enemy of conscience, as they call it, “The Silly Box.” However, I feel that cell phone is much more harmful. However, it depends on what things, TV is not good for before going to sleep. One thing I do tell you is it is better that you watch TV in the living room, and when you get sleepy, go to bed. I think that the bed should only be for sex and sleeping.

Apart from not watching TV in bed, if you can leave about 15-30 minutes of mental relaxation between watching TV and going to bed, much better. If you want to sleep well, this will help you bring a relaxed mind to bed, which will lead to deeper rest. If you are looking to have lucid dreams, then you should definitely not watch TV for an hour or two before going to sleep. The reason: TV programs your mind accept what it sees, to have lucid dreams, you have to question your reality, so TV wouldn’t help much here.

And well, what you see also matters. Make sure you watch something that maybe brings you peace of mind, and that doesn’t excite you, or leave you thinking, “Oh, what’s going to happen now,” because you won’t fall asleep as pleasantly.

A note about video games.

The topic of video games also affects your sleep. However, here it is to each their own. It is possible to play video games and not be excited, and if that is the case and it is something you like, you can do this, especially if you are interested in dream control, since video games help with this. Of course, I repeat, be careful with the game you choose to play, remember that it is late and you don’t want to increase your heart rate, so video games yes, but with conscience.

#5 Don’t do sports two or three hours before going to bed.
You want a peaceful heart rate for a few hours before bed.

You want a peaceful heart rate for a few hours before bed.

Sometimes it is easy to make the mistake of wanting to get very tired to sleep well. But it is common knowledge that being very, very tired does not help you sleep well. What’s more, it is possible to even sleep worse if this is the case. Therefore, if you have had a slow day, and feel like you have to burn off extra energy, avoid doing it two or three hours before going to bed if you want to sleep well.

When you do sports, your body produces chemicals that are antagonistic to falling asleep. Although playing sports is very healthy, like everything there are good and bad times and moments to do it.

Doing tasks that require a lot of effort, whether physical or mental, is also bad because it speeds up your body too much, and it will take you a while to relax and fall asleep. Therefore, be careful with this to sleep well, especially with household chores.

#6 Add 10 or 15 minutes before going to sleep to reflect.
Help your brain to organize itself before bed to sleep better.

Help your brain to organize itself before bed to sleep better.

We all know that one of the main functions of the brain during sleep is its organization. Everything we have been doing during the day, the good and bad experiences, and countless other things have to be managed in our heads. Therefore, why not lend a hand? You can’t imagine how much it will help you if you do this, in addition to feeling much more at peace and in balance.

I explain this a lot in my course “Path to Success“, but it also helps to sleep well. If you spend this time before going to bed, you will be doing your brain a big favor. Surely it has happened to you that you go to bed, and suddenly you remember important things or have new ideas. This will not let you sleep well, plus you may lose good ideas because you cannot write them down, for example.

Therefore, investing a little time to reflect will help you a lot. If you need to have an idea or realization, you will have it, and you can also write it down. This is very good, not only for the idea itself but because the brain will have the opportunity to disconnect from this topic. That is, one less topic for your head to process while you’re trying to sleep well and soundly.

#7 A little meditation before sleeping helps a lot.
Meditation before bed contributes to sleeping well.

Meditation before bed contributes to sleeping well.

Maybe you want to follow this list to the letter and take all the advice it has. If you can do something like this, you will realize that sleeping well is not that difficult and is much more in your hands than you imagine. Therefore, I am going to give you one more guideline that you can do instead of watching TV before going to sleep, for example, or ideally, a mobile phone. In the “gap” that you might be watching TV, or especially, using your cell phone at home, fill it with meditation.

At first, it’s strange, and you probably don’t feel like it that much, but seriously, if you want to start sleeping well, you have to make an effort. You won’t just be able to sleep well because you want it to be that way, you have to help yourself achieve it, and meditation is the best advisor, since meditation brings multiple benefits to your brain and your life in general.

It doesn’t have to be a long time, with about 15-20 minutes of meditation you will make astronomical changes and you will be one of those who say, “I can sleep well.” And just because of this, it will be much easier for you to navigate your day-to-day life and be present in the now.

In fact, I have a post that will help you meditate in bed. This will help you overcome insomnia if it is present in your life. So I invite you to read this entry and follow all the advice I explain if this is your case. This way, you will see the change come.

Some final advice.
I will help you to sleep well.

I will help you to sleep well.

The issue of sleeping is something that is a problem in our society today. One of the reasons many people work and live from coffee to coffee. A lot of it is because we increasingly demand more from ourselves, and in a certain way, our society is increasingly saturated. Not only is it doing more than we can, but a lot of it is not sleeping well. This has been ignored for many years, but it is making more and more noise because the density deficit is growing more and more.

So, try not to dismiss this list. As I said at the beginning, you don’t have to do all the steps exactly (although if you do, they will help you a lot) I advise you to start with one or two of these steps. I’m going to ask you the most difficult one (which isn’t that difficult either, everything is based on intentions), and that you at least try not to take your cell phone to bed, because in this entire list, doing that is the worst, with a abysmal difference.

And don’t get overwhelmed, the point is to sleep and to be able to sleep well, not to get overwhelmed and make your life more difficult, since this could harm the quality of your sleep as well.


Q: Do I have to make major changes in my life to sleep well?

A: While you do not have to make abrupt changes, keep in mind that you will need to improve your schedule and organize a little better your time management for certain actions and behaviors.

Q: How soon will I witness the benefits of sleeping well?

A: If you follow at least the two first points, you will notice results quite quickly. After a few days, you will realize that your bedtime is much more peaceful.

Q: Do I need additional or external aids to sleep well?

A: Your best aids are focusing and doing things with a little bit of strategy to improve the results. A significant aid you can have to sleep well is meditation.

Q: Do I have to follow all seven points to sleep well?

A: The more you follow, the better you will improve your sleep. However, you do not need to apply all seven right from the start. Choose two (ideally #1 and another), and focus on those two first.

Q: How can I sleep better at night naturally?

A: With some mindfulness and strategy, you will be making better decisions throughout the day where you will easily fall asleep at night.

Q: What is the 10 3 2 1 0 rule for sleep?

A: We advise the following before bed: No caffeine for 10 hours, no food or alcohol for 3 hours, no more work for two hours, and no more screen time for the last hour.

Q: How can I fall asleep fast right now?

A:  To fall asleep right now you may choose to use a guided meditation that aids sleeping. Breathing exercises while comfortable in bed will also help.

Q: How can I improve my deep sleep?

A: Make sure your room is pitch black, or as dark as possible. Assuming you have a comfortable bed, remove any stimulating aspects from your bedroom, including your phone.

See also: Guided Meditations to Sleep Well.

Now it’s your turn.

I understand that some of these steps are not ideal, and you may not feel much like sacrificing depending on what things. But ask yourself a question, what would you rather sacrifice? Think about your answer intelligently. The fact you Sleep well is an essential foundation in your life, anything else is much less important, please keep this in mind. Your physical, mental, emotional, and spiritual health will thank you very much.

Next week we have the December Forecast, already the last one of the year. But all this in one week. See you next Wednesday! I hope you have a great week! I’ll be back next week.

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I invite you to check earlier posts: seventh year, sixth year, fifth year, fourth year, third year, second year, first year.

Love & Light,

Lots of blessings and abundance your way! (Home)

Rev. Fernando Albert Thank you for visiting! - February Forecast 2023

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