Charlie Morley is a teacher and speaker specializing in the practice of lucid dreaming and mindfulness. His tips for sleeping better often center around relaxation, meditation and stress management techniques. Here are some of the tips Charlie Morley might recommend to improve your sleep quality with my own comments.
Practice mindfulness:
Mindfulness meditation can help calm the mind, reduce stress, and promote more peaceful sleep.
In fact, meditation is not suitable for all states: people who have a sympathetic dominant state have difficulty meditating.
On the other hand, people in dorsal are more willing to meditate.
For people who have difficulty meditating, one solution might be to take two to three minutes each day to sit in silence, and focus on their breathing.
Avoid screens before bed:
Blue light emitted by screens (televisions, smartphones, computers) can disrupt the production of melatonin, the sleep hormone. Trying to avoid screens at least an hour before going to bed can be a good option.
A book can help us escape and it’s much better than a screen to promote sleep. I prefer French fiction literature.
My latest novel that I have is Intuitio by Laurent Gounelle. https://www.laurentgounelle.com/livres/intuitio-9782702182932
Create a sleep routine:
Establishing a regular time to go to bed and get up every day, even on weekends, is another good tip. This routine helps regulate your internal clock and improve the quality of your sleep.
I often go to bed around 10 p.m. and need at least 7 hours of sleep. The length of time needed for a good night's sleep varies for each person. I try to keep this pace, of course without depriving myself of late evenings with friends or a good movie!
The last film I saw was L'Abbé Pierre - a life of struggle: https://www.allocine.fr/film/fichefilm_gen_cfilm=280829.html
Avoid stimulants:
Caffeine, nicotine and other stimulants can interfere with one's ability to fall asleep. Trying to avoid them, especially in the afternoon and evening promotes good sleep.
There is a misconception that alcohol helps us sleep. It's wrong. Nothing better than a little Quiet Night herbal tea for me.
Create an environment conducive to sleep:
A dark, quiet and comfortable bedroom promotes better sleep. It is therefore better to eliminate sources of disturbing noise and light.
I have a comfortable mattress and silky sheets and I don't have any clocks that make noise or lights. This promotes my well-being once settled in bed.
Practice relaxation before bed:
Mr. Morley advises us to take the time to relax before going to bed: try progressive muscle relaxation techniques, deep breathing exercises or gentle stretching.
No need for these exercises to be done right before bed. I do my yoga in the morning and since I do my vagus nerve reset exercise every day, I sleep like a baby.
To manage stress :
Anxiety and stress can make it difficult to fall asleep.
Working with a therapist to get to the root causes of your sleep problems can unlock factors that make insomnia worse.
Stress and anxiety are one of the main causes of poor sleep quality. Without in-depth work on the root emotional causes, the results will not be lasting.
Avoid heavy meals before bed:
Eating a large meal shortly before bed can cause digestion problems and make sleeping uncomfortable.
This is a great tip! I noticed it about myself, the later I eat, the less well I sleep.
Trying to eat dinner at least a few hours before going to bed is recommended.
Promote regular physical activity:
Regular exercise can help regulate sleep, but avoid strenuous exercise just before bed as this can have a stimulating effect.
In summary, there is not just one factor, there is a set of factors that ensure that our sleep will be restful.
And you, what is your experience with this? Are you sleeping well?
