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6 Steps to Serene Sleep

By Rubin Naiman

1. Ride the Rhythms of Rest

  • Fine-tune your circadian rhythms with exposure to morning light.
  • Regularly engage in rest breaks and practices.
  • Consider daily, 20-minute, midday naps.


2. Keep Your Body Sleep-Friendly

  • Check your caffeine and alcohol intake.
  • Avoid counterfeit energies.
  • Get regular cardiovascular exercise.


3. Create a Sleep Sanctuary

  • Keep your bedroom cool, dark, and quiet.
  • Make sure you feel safe and secure in your bedroom.
  • Get your clock away from your head and bed.


4. Use Night as Sleep Medicine

  • Simulate dusk: dim your lights and use "blue-light blockers"
  • Use your evening for writing, yoga, warm baths, and intimacy.
  • Consider melatonin supplementation if necessary.


5. Surrender to Sleep

  • Avoid the chemical knockout of sleeping pills.
  • Remember that you can't literally "go to sleep".
  • Practice "letting go of waking" nightly.


6. Minimize Nighttime Wakefulness

  • Keep waking-world activity out of your bed.
  • Go to bed only when you feel sleepy.
  • If unable to sleep, get out of bed until you feel sleepy.


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