Improving your sleep routine.

You know how to sleep. But you don’t know how to sleep well. We provide you with one-on-one consultations to find your ideal schedule. When paired with our self-hypnotizing meditation sound track, you will find that both your quality of sleep and of life improve.

Some helpful tips for peaceful rest:

Go to bed and wake up at the same time.

You’re training your body to know when it can sleep, and when it’s time to be awake. Try to keep your schedule within a 20 minute window.

Avoid napping.

You need a certain amount of sleep per 24 hour period. If you take a nap, it decreases the amount of sleep you need that night, which can cause sleep fragmentation and difficulty falling asleep.

No TV or internet at bedtime.

Screens of any kind stimulate the brain, making it increasingly more difficult to fall asleep. When you watch TV in bed, your body and brain associate the bed with wakefulness. Keep your bed reserved for two things: sleep time and intimate time.

When your mind won’t turn off, get out of bed and sit in a chair.

If you find your mind is worrying or racing, either before bed or in the middle of the night, get out of bed and sit in a chair in the dark. Allow your mind to process the thoughts and when you’re sleepy again, return to bed. If this happens several times during the night, that’s ok. Maintain your regular wake time and try to avoid naps.

Only drink caffeine before noon.

Caffeine’s stimulation effects can last several hours after ingestion. It can fragment sleep and make it hard to fall asleep. Remember, soda and tea contain caffeine too.

Exercise regularly.

Physical exercise should happen before 2pm every day. This type of activity promotes continuous sleep.

Create a quiet, comfortable bedroom atmosphere.

Set your thermostat to a suitable temperature. Generally, a little cooler is better than too warm. Make the room as dark as you can. Use a mattress that suits your body and is enjoyable to sleep on

Keep to a bed-time routine.

Use simple, relaxing activities to prepare your body and mind for sleep. This may include a warm bath or shower, meditation, quiet reading or listening to music.