2-Minute Bedtime Practices: Wake Up Happy

How You Drift Off to Sleep Influences How You Feel When You Wake Up

By Jennifer Rose | July 31, 2014

When my friend was young, he would wake up in the morning confused, not realizing that time had passed and that things had happened, and that he had been asleep. 

So his mom ritualistically explained to him each morning that the sun had gone down, and the lights had been turned off, and Mommy and Daddy had gone to bed. She filled in the narrative of the night. 

Eventually, he learned to do this himself; he internalized the narrative, and he did not worry in the morning about the things that had changed in the night. 

Choose an Inspiring Last Thought of the Day

By the time I heard about my friend and his morning confusion, I had already been advised many... many, many times by my yoga teacher, Nishit Patel  that I should fall asleep thinking an inspiring thought. He had told me, more than once, that it was quite important to go to sleep calm and happy, because that would set the tone for the next morning. 

TV, Computer, Turn Them Off

Mr. Patel advises that falling asleep in front of the boob tube is not the way. What do you like? He asks. Read something happy and uplifting at night, and you will wake up happy and uplifted in the morning. If zebras make you smile, read about zebras.

Maybe we are not at all different from my friend with the morning confusion. Part of our mind picks right up where we left off the night before.

The National Sleep Foundation agrees that it is important to make healthy choices about falling asleep. In their Healthy Sleep Tips they suggest an hour of "calming activity, such as reading." They further emphasize:

For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping, avoid electronics before bed or in the middle of the night.

Practice a Relaxing Bedtime Ritual

According to the National Sleep Foundation:

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

2-Minute Bedtime Practice

Here is a relaxing exercise to practice just before you fall asleep. Nishit Patel taught it to me, and it served me well. 

Six Points Exercise

When you are in bed and ready for sleep, lie on your back with your eyes gently closed and let your gentle awareness lightly touch on six points:

1. Your heart center

2. Your left shoulder

3. Your left, mid-thigh

4. Your pelvic center, just above your pubic bone

5. Your right, mid-thigh
6. Your right shoulder

Repeat bringing your gentle awareness to this sequence of points a few times, and at the end, rest your awareness at your heart center. 

2-Minute Practice Cards

This practice and six others will soon be available from Better Existence as a 7-card set. Practices to soothe your stress, and beautiful images will send you off to a peaceful rest. 

I just heard from the printer that the cards are on their way. I am excited to share these principles and practices with you. Sometimes all we need is a little support to start a new, positive practice.