How to sleep well?

“A day without laughter is a day wasted.”

─ Nicolas Chamfort

I'm sure you've had the same experience waking up in the morning when you felt extremely exhausted and low-energized. Well if this is just a few times a month, it may be normal because of your sleeping time schedule, your eating diet or other factors. However, if you keep waking up tired and exhausted, it isn't normal and you have to pay more attention to the quality of your sleep. Here's a list of ways to apply in your sleeping routine to have a good quality sleep and to feel refreshed & energized the day after:

1. Keep a constant time schedule for your sleeping routine. Usually adults need something between 6 to 8 hours of sleep during night to recover and refresh themselves. The important thing is that you have to try to keep a constant timetable for your sleeping plan (e.g. 23:00 to 06:00 or 24:00 to 07:00).

2. Watch a comedy Movie, TV series, stand-up comedy or whatever that makes you laugh before going to bed. This will help you to change your mood which will put your subconscious mind in a positive state and improve the quality of your sleep.  

3. Do not eat foods that take too much time for your stomach to digest at least 3 hours before going to bed (such as fast foods, dairy products, chips, etc.). If you felt hungry before going to bed, you can instead eat fruits which take only a short period of time to be digested. 

4. Put your cell phones and laptops on night light mode to help your eyes relax by avoiding the blue lights emitting from your electrical devices. Do this at least 3 hours before going to bed.

5. Drink a glass of water before going to bed to hydrate your body organs (specially your brain which needs lots of water to function properly) throughout the night.

6. Before going to sleep ask yourself: what did I learn today? What did I do today in the direction of my desired life? Many times throughout the day and, of course, before sleeping our subconscious mind is wandering around and being trapped in the negative thoughts without our awareness. This might lead to a low-quality sleep and probably bad dreaming and nightmares. By asking these questions you will review your progress and improvements during the day which automatically put your subconscious mind in a good phase before going to sleep.

7. Try to imagine and visualize the goals and dreams of your desired life style for at least 2-3 minutes before sleeping. This also helps your subconscious mind to go into a good mood during sleep same as the last step.

Have a great sleep :)