Six pillars to a good night’s rest.

We all love to wake up fully restored from a solid night of rest. Unfortunately this is not a reality for many of us. Here are a few tips that I’ve picked up along the way to help improve my sleep:

1) Avoid laptops, cell phones and all other brightly lit displays at least an hour or two before bedtime. Consider using your time before bed as a relaxing time to journal, colour, read a paper book or listen to an audiobook and/or calming music.

2) It is very helpful to wake up & go to bed the same time every day. If you are like me then you need 8 hours of sleep a night so stay awake for the other 16 hours before attempting sleep. Thus you may want to cut out napping or at least keep it very brief.

3) Get plenty of exercise throughout the day and keep well hydrated. As an alternative to dozing off consider breathing exercises or going for a walk. Stretching is also an effective way to overcome afternoon fatigue and restore energy.

4) Avoid caffeine, carbonated drinks and chocolate at least 5 hours before sleep. Overall it is best to maintain a healthy diet.

5) Eating before bedtime keeps me awake. For some people a light snack before sleep can be helpful.

6) What you do in your bed tends to become habitual so only use it for sleep and sex.

There you have my six pillars to a good night’s rest. Now keep in mind there are unforeseen circumstances and/or obstacles that may surface in time. For instance, waking up again and again during the night can be a real annoyance. However, waking up frequently throughout the night is not a big deal generally speaking, so avoid getting all bent out of shape over it. It is natural for the brain to enter into various states of sleep throughout the night so avoid worry and stay relaxed as you wait to go back to sleep. In the event that you cannot get back to sleep within 20 minutes then get up and do something relaxing, such as the items listed in the first category above. If you tried everything above and are still having ongoing issues with sleep then you might want to consult with a health professional.

Feel free to share your ideas of getting a better night of rest in the comment section below.

Love & light,






About Philosopher Muse

An explorer of volition and soul, a song under a night sky and a dream that forever yearns to be.
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8 Responses to Six pillars to a good night’s rest.

  1. zennfish says:

    Thanks Jason. As someone who goes through episodes of insomnia that is handy. However these days i have no trouble falling asleep but the dreams are heavy and when i wake up i don’t feel like i have slept and don’t feel refreshed. Any suggestions?

    • Sorry, I wish I could be more helpful. Probably best to speak with a health professional about it.

      • zennfish says:

        I’ll keep your pointers in mind too. Thanks 🙂

      • In regards to your other question: Some people use a snorepin to get a better night of rest. (Search Google images to see different kinds of snorepins.) They also help one to breathe in more oxygen during sleep, which in theory helps to oxygenate the blood, allowing for a more refreshing rest. Also consider sipping on water throughout the night to remain hydrated. Hopefully it’s not a big deal for you to get up to use the washroom during the night. Why not try it for a week and see what happens.

      • zennfish says:

        I will try that, thanks! I am sleeping. It is just that the refreshing bit is missing.

  2. John S says:

    Hi Jason…
    Solid, well framed, advice…!
    I’d probably add a couple of more pillars — or “bed springs” — to support a good night’s sleep …
    For folks of my age, daily medications sometimes need to be scheduled so they don’t interfere with normal activities. Some meds — like some anti-histamines, blood pressure, & cardiac — meds may induce drowsyness, and may therefore better be taken at bedtime. So it might be helpful to remind those who might be affected to “Check with your pharmacist (or “druggist” in the States?), about which of your daily meds would be better to take at night, rather than in the morning, to promote rest.”
    I’d also suggest, that for many, people “Reading a few lines of scripture dawn from your tradition often helps clear the mind and settle anxieties that build up during the day.”
    Useful practical stuff, Jason!!

  3. ELLE says:

    Thanks for sharing this! Now that I have an office job, it’s much easier to follow on the same sleep routine–bed at midnight, up at 8–that it has even bled into my weekends lol. Great tips here.

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