Enjoy simple sensations, whether it be the touch and smell of soft, clean sheets of natural fabrics or aromas that you find pleasant and that induce calmness. Choose relaxing colours with turquoise or greenish tones that are known to emit a relaxing frequency. Lavender has been shown to decrease heart rate and blood pressure which should put you in a more relaxed state.
Disconnect your electrical devices overnight and you have to avoid sleeping with the mobile on the bedside table so we keep out of the way of the electromagnetic waves that it emits during the night.
Ventilate the room well before going to bed. Good ventilation will aid the operation of our respiratory system which in turn will give us a greater contribution of oxygen and allow you to sleep more calmly.
Exposing yourself to too much electrical lighting in the late evening disrupts melatonin signalling and could therefore potentially impact sleep, thermoregulation, blood pressure and glucose.
In order to promote dreams, and to reduce the stimuli that can impede them (since dreams come in a state when you are exempt from sensory stimulation), relax for between 15 and 30 minutes before going to sleep.
A good magnesium sleep spray with essential oils can promote deep relaxation and can aid a good night’s sleep.
Make sure you do not eat too late or, at the very least, try and ensure that you prepare your dinner so that you don’t have too long to wait after you get back from work (try and prepare a few over the weekend and freeze them - thaw them through and don’t use a microwave). Late dining harms the prospect of dreaming. Avoid stimulants like coffee.
Do not sleep on your stomach.
This position puts pressure on the vertebrae and also causes unnecessary tension when we flex our legs. The position also does not facilitate ventilation.
Given that the heart occupies more space on the left side, it is more advisable to sleep on the right side to reduce the pressure exerted on the heart.
If you can wake up rested with the sun after 7-9 hours sleep, then you can welcome the early morning rays naturally - but otherwise use shades or curtains to make sure you have enough sleep.