How to Sleep Better: Simple Tips for Restful Nights

Achieving restful sleep is essential for your breath, body, mind, and soul (NOT GETTING ENOUGH OF SLEEP: SERIOUS HEALTH PROBLEMS). It’s a gradual process, much like building something over time. Patience is key as you nurture these aspects of yourself. Sleep will come naturally if you avoid the habits that hold you back.

Phone Addiction: The Silent Sleep Thief

Constant phone use, especially late at night, is a major sleep disruptor. Social media and WhatsApp chats keep your mind buzzing, while the blue light from your screen interferes with your natural sleep cycle. Disconnecting by 9:30 p.m. can make a world of difference. I now set boundaries - no calls or texts after this time, and people respect that. Try it, and watch your sleep improve.

Declutter Your Sleep Space

A cluttered room equals a cluttered mind. If your bedroom is packed with items tied to negative emotions or distractions, it’s time to declutter. Create a peaceful environment, not with fancy décor, but with simplicity. Since removing unnecessary clutter, my sleep has improved dramatically.

 

Routine Rules: Set Your Sleep Clock
Consistency is key to better sleep. Going to bed at the same time each night trains your body to relax. If you don’t sleep early, you’ll wake up groggy and unprepared for the day. Now, I fall asleep by 11 p.m. without trying, and I wake up refreshed, ready for my morning yoga sessions.

Late Meals Ruin Rest
Heavy, late-night meals are a recipe for poor sleep. Sugary desserts or rich foods give you an energy spike, making it harder to fall asleep. I avoid late meals and finish eating by 7:30 p.m. Skipping rice and heavy snacks in the evening has made a significant difference in how I feel before bed. I also find that enjoying a soothing and refreshing lemongrass drink, 1 or 2 hours before bedtime helps prepare my body for restful sleep.

Skip High-Impact Workouts After Dark
Intense workouts like Zumba or dancing may energize you, but they can disrupt your sleep if done too late. It’s best to keep these activities for the morning, when that "wired-up" energy is useful. Exercising after 7 or 8 p.m. can leave you restless and delay your sleep.

Gentle Yoga for Peaceful Evenings
Instead of high-energy workouts, opt for gentler exercises like yoga or stretching. A 30-minute walk or a soft yoga session helps release tension and prepares your body for restful sleep. My evening yoga practice, finished by 7:30 or 8 p.m., works like a muscle massage, promoting relaxation.

After a full day, incorporating yoga stretches using everyday support, like the tabletop position, can work wonders in releasing any remaining tension. I encourage you to give it a try - let the calming movements guide you, and soon, sleep will follow naturally.

Breathwork and Meditation: Your Sleep Inducers

Breathwork and meditation are natural therapies that connect your breath, body, mind, and soul, aligning them with the present moment. After yoga, these practices trigger sleep mode naturally. A light meal and a shower complete the routine, preparing your body for uninterrupted rest.

 

Zen Mindfulness: Quiet the Mind, Ease into Sleep
Mindfulness is the gateway to restful sleep. By focusing on the present and practicing mindful breathing, you quiet the mental chatter that keeps you awake. This has been transformative for me and my clients. It’s not just about sleep - it’s about managing stress and embracing relaxation throughout the day (BREATHWORK AND ZEN MINDFULNESS).

 

Let Go of Words and Opinions
We often let the words of others disturb our sleep. Harsh comments replay in our minds, disrupting rest. I used to let this get to me, but through mindfulness, I’ve learned to let go. When these thoughts arise, I tell myself, “Do not disturb my sleep.” This mindset shift has improved my sleep quality, and it can do the same for you.

 

Nature Therapy: The Natural Lullaby for Restful Sleep
Nature is one of the best lullabies for achieving peaceful sleep. Taking an evening walk in the park allows you to immerse yourself in the vibrant greens and soothing colors of nature, providing a calming effect. Pause to admire the beauty around you, breathe in the fragrant scents of blooming flowers- these are nature's aromatherapy.

Consider growing plants in your garden or placing a few strategically in your bedroom. The gentle presence of greenery and the calming aromas will not only uplift your spirits but also guide you toward a restful night’s sleep. Embracing nature as part of your sleep routine can transform your environment into a serene sanctuary for relaxation.

Restful sleep is not just a luxury; it’s a necessity for Zen. By making conscious changes to your evening routine and environment, you can reclaim your nights and enhance your overall health. Remember, it’s the small, intentional steps - like disconnecting from technology, creating a serene space, and embracing nature - that can lead to transformative rest. Start today, and discover the profound impact that a good night’s sleep can have on your life. 

Ms. Nava, a Zen entrepreneur and certified yoga instructor, founded Nava's Zen at 58 and is now in her 60s. With over 22 years of experience as a lecturer, including 13 years at Curtin University of Technology in Perth, Australia, she shares her passion for Zen as a coach and counselor. Her journey embodies the principles of Zen yoga mindfulness and personal growth.