Image of a lovely woman sleeping peacefully. Tips to Optimize Sleep

Tips To Optimize Your Sleep


In the process of learning lucid dreaming, it is helpful to optimize your sleep to ensure mental clarity and energy. If you carry your worry and stress to sleep, then you will not have the awareness to realize when you are dreaming. Therefore, it is helpful to do certain tasks to relax your restless mind before going to bed.


Here are some tips to help calm you down before going to bed:


1. Meditate Before Going to Bed


Negative dreams or nightmares can affect us for an entire day or longer. Thus, it is very important to take only the most positive, peaceful and harmonious thoughts to sleep.


If we carry negative or chaotic states into our sleep state, these will be reflected and manifest in our dreams. The following morning, we would often wake up with negative feelings including fear, dread and apprehension.


Meditating before drifting off to sleep is very beneficial in producing peaceful and positive thoughts and minimizing the occurrence of negative dreams.


2. Avoid Having Meals 2-3 Hours Before Bedtime


Digestion requires a lot of energy from our body.


3. Avoid Screens (TV, Laptops, Cell Phones) 1-2 Hours Before Bed


The blue light from these devices signals to your brain that it is still day time so your body produces less melatonin, a hormone that helps you fall asleep. 


4. Avoid Alcohol Before Sleep


Alcohol suppresses REM sleep and makes it harder to remember your dreams.


5. Have Your Last Coffee 8 Hours Before Bedtime


Caffeine has a half-life of 5-8 hours.


6. Identify Activities That Keep You Up and Avoid Them


These activities include staying on Facebook, reading emotionally charged tabloids and political blogs, watching the nightly news, your favorite TV series on Netflix etc.


7. Take a Warm Shower or Bath 60-90 Minutes Before Bed


When you come out of a warm shower into a cooler bedroom, your body temperature will drop. That drop in temperature signals your body that it’s time to rest, slowing down essential metabolic functions including heart rate, breathing and digestion.


8. Write Down Your Tasks for Tomorrow


When you do this, they will no longer swarm around in your head, which can cause anxiety that you will forget to do them.


9. Sleep in A Dark Room


Get thick curtains and block any electronic lights.


10. Best Posture to Sleep Is on Your Back or Your Side


Sleeping on your stomach puts pressure on your vital organs.


11. Get Enough Sleep


Never sacrifice good sleep for lucid dreaming. Not only is this ineffective, but it will discourage you from continuing to master lucid dreaming.

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