Imagine 12045 Days of Bliss

"It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it."

~ John Steinbeck

Good sleep is the Holy Grail of positive personal energy. It is, without doubt, our most precious commodity. So this New Year make 2022 the year you finally get some quality sleep and light up your life.

We spend 1/3 of our lives sleeping that’s 12045 days, a whopping 33 years if we are lucky enough to reach 79 years old.

Therefore, it pays to invest time and money in a perfect sleep programme for yourself. Deep sleep reward’s you like no other, so it’s time to get it right. Nothing else matters.

Not only will your cognitive function, concentration, mood and outlook improve, you will help your brain process the deluge of data (14 hours a day average) it’s now faced with on a daily basis.

You will also lose weight, improve your energy and you will feel more connected to the earth.

You will be happier for sure.

What price to pay for a lifetime of happiness?

Like everything new in life, it can take time to adapt and drag it into your routine. It takes time to tell your body and mind exactly what you want from them both. Ultimately, you are in control and responsible for everything you do, you simply have to use that responsibility in an effective and positive manner.

Nourishing sleep is absolutely the key to success during your waking hours.

The secret is to create a series of rituals at the end of the day that reinforces your intent to slow down, become dormant and sleep deeply.

Like anything worth doing, preparation, persistence and patience are essential. You are creating a new habit in fact a series of habits. It is important you build the process slowly to permanently absorb the new bedtime rituals you will live by forever.

Rome wasn’t built in a day.

You are about to undo many years of a subconscious set of habits that have prevented you from getting a good nights sleep. It is important you don’t do to much too soon, make the habit stick. It’s never too late to get yourself a good nights sleep.

Ensuring your bedroom is clear of all clutter, dust and technology ar- important.

Cleaning and preparing your bedroom.

Cleaning your bedroom thoroughly may seem like a no-brainer but it is important to keep on top of it. You want to create a neutral, calm, cool, clutter and tech-free bedroom. Unthinkable right? Time to make some sacrifices for the ultimate reward.

• If your mattress is over 7 years old think about changing it

• Thoroughly vacuum, dust and clean all the corners of the room, light fittings, walls and skirting boards .

• Remove all items from under the bed and all unnecessary items from surfaces .

• Remove all TVs , screens, wifi routers and anything with Bluetooth.

• Ensure your radiators are working and you have clear ventilation from an outside window

• Change bedding weekly (minimum) and vacu um the mattress thoroughly every month .

• Use a non-toxic cleaning fluid.

• Add a dimmer switch to create low-level lighting .

• Change bright bedside light bulbs for a lower wattage version.

• Install blackout blinds or curtains .

It makes sense to do these chores over a weekend. Take your time.

The installation of a dimmer switch and blackout blinds or curtains can be coordinated for the weekend. It may appear a radical move to go to such lengths, however your sleep is the path way to superior health and happiness. Nothing should stand in your way.

Turn off all screens and keep cool .

Remove all technology including the television. It may feel like the ultimate sacrifice but your brain needs to start slowing down. The body’s sleep hormone, melatonin, will do its job more efficiently if there are no screens.

Every time you look at your screen you’re basically telling yourself that it’s time to wake up. Cortisol, the hormone we produce when stressed, reappears and all the good work the sleep hormone, melatonin, has done is wasted. A good habit is to leave your phone outside the bedroom charging.

No screens after 9.00 pm.

Deep nourishing sleep is the key to all of your successes in life, all of them.

Room temperature .

The bedroom temperature must be 18 degrees or below. Your room should be cool and well ventilated. Turn the central heating off or down at 9 pm to make sure it is the perfect environment for sleep. I recommend leaving a window open to improve the circulation of oxygen in the room.

The last hour before bed should be calm and slow. Making to-do lists for the next day, planning your dairy and reading a non-work-related book are all part of a peaceful routine, all part of slowing down.

Remember to keep the lighting low in your bedroom. Also, sleeping naked has been proven to improve metabolic function, lower stress, improve brain function, and strengthen your immune system.

It’s time to cleanse and wash away the day .

You now have to commit to a bedtime between 10 pm and 10.30 pm to allow your natural melatonin to be released. Going to bed early encourages your circadian rhythm to slow down and sleep. We are connected to the circadian rhythm, it's our natural connection to the earth and the universe. Its metronomic invisible presence forces us to sleep and wake, whether we like it or not.

The time before bed is so important on your journey into a deep sleep. By simply integrating a routine, a ritual that is telling your mind and body to relax and wind down, you will have amazing results.

It may take time but it will work.

We all have the same number of hours in a day, it’s what you do with them that matters.

As easy but simply having a shower or bath before your bedtime is a powerful start to the process. It may be second nature to you or be a new addition to your routine. Enjoying a shower or a hot bath will help wash away the day. Getting into your freshly made bed, cleansed, is essential.

If possible have low light in the bathroom, candles even.

Habits take time and simple additions to existing habits are proven to create a new one. The skill in integrating a permanent change into our life is to be persistent and to keep all changes subtle and simple.

Stretch the tension out of your body.

All of us will be holding on to far too much tension. Sitting for long periods of time will culminate in shortened hamstrings, disengaged butt muscles and a tight lower back. Keyboards and phones will add tension to your neck and upper back muscles.

Left unchecked over time, this physical tension can be very painful.

Physical and mental tension are connected and if the whole idea of sleep is to rest in a dormant and safe position, then it makes sense to help yourself as much as possible to achieve this. If you are too tense and too tight your body will be in no mood to relax. Stretching after a hot bath or shower will allow the muscles to respond more efficiently.

Remember, 2/3 of your total muscle mass is in your legs and butt, be sure to stretch them properly to relieve the tension. Learn all the stretches if you can in the day time, so you are not looking at screens at night.

Check the magical Adriene out and learn this 7-minute bedtime sequence.

The final addition is the most simple and most effective exercise you can do to bring on a blissful nights sleep.

Six steps to perfect breath observation .

So far you have cleaned your room, turned off your technology, had a shower and stretched. Now it's time to help your overworked brain some more. The simple act of conscious breathing will work wonders.

• Choose a room that is low lit and nicely ventilated, one where you will not be disturbed .

• Sit comfortably in loose-fitting clothes, with your shoes off, either on a chair or crosslegged on a cushion. A straight back is essential.

• Set a timer for a minimum of 15 minutes.

• Put your phone into aeroplane mode.

• With your eyes closed, focus on the tip of your nose and slowly breathe in through your nose for a count of five. Pause. Exhale through the nose for a count of six. Pause and repeat.

• Acknowledge your thoughts but don’t follow them. Draw your attention to the tip of your nose to regain focus.

Practice, practice, practice.

You are building a routine for life, so be patient and trust the process. It will take time for your brain to acknowledge the changes to your physical routine but once engrained, your new sleep routine will change your life for the good.

Think about all the time and energy you put into your job, your partner, your kids, your hobbies. ALL of these relationships will flourish with good sleep.

Most importantly, your relationship with yourself will reach new heights, a sense of calm, perspective, clarity and purpose will saturate you.

Everything will feel better, everything.

Sweet dreams my friend.