5 Tips for Sound Sleep – Fall Asleep Faster and Generate Positive Energy for Tomorrow

Nov 1, 2022

These Sound Sleep Techniques Have Helped Hundreds of My Clients Fall Asleep, Get Back to Sleep, and Create a Better Tomorrow

A solid night’s rest is key to your health, emotional well-being, and your spiritual journey. I’ve created these helpful tips and tricks that only take a few minutes to do before bed.

And here’s a little secret: these are based on the power of your mind. Let me explain…

Your Thoughts Power Your Sleep

Science shows that your brain will believe whatever you think and expose yourself to.¹ In fact, your body doesn’t know the difference between what’s really happening and what you imagine is happening. In Psychology Today, Dr. Susan Baili Haas, M.D., explains how your brain can hardwire a frequent thought and perceive it as absolute truth.

There are always a lot of things to worry about. But bedtime isn’t the time to think about anything upsetting because it can interfere with the quality of your sleep.

If you feel stressed or worried at bedtime, it can result in:

Bad dreams and nightmares
Restless and disturbed sleep
Excess cortisol (the “fight or flight” hormone)
Fatigue and distress the next day

None of these will support your body’s needs for deep rest and regeneration during sleep. Before you fall asleep, you’re creating a powerful vibrational energy with your thoughts. These can affect you the next day and potentially increase the stress you already feel.

Here’s some good news: you can direct your thoughts so you’ll naturally sleep better.

Sound Sleep for Healing & Health

You can experience sound sleep by using the power of your mind to create a relaxing vibrational energy before bed. As a bonus, you’ll be creating a positive energy for tomorrow and the future.

The 10 –15 minutes before bed is a great opportunity for you to:

Consciously choose uplifting thoughts
Use powerful imagery
Give yourself positive messages
Ask for what you want

Your thoughts can be used to program your desires. This helps you send out positive requests to the universe that begin to manifest while you sleep! Here’s how…

#1 Download Your Worries Onto Paper for Restful, Deep Sleep

The “survival” part of your brain will kick on when you try to relax. This is because its primary job is to focus on what’s wrong so you can:

Remember
Plan
Problem-solve
Stay safe

If you struggle to quiet your mind and turn your brain off, you can “brain dump” your worries onto paper instead. You can write many things down (anything goes), such as:

Worries tormenting your headspace
Self-criticism you can’t seem to shake off
Replays of bad moments that haunt your memories
Emotional Stress from relationships that are troubling you
Anxiety and Fears about the unknown, the future, or your health and wellness

Place a notepad next to your bed and write down things that keep you up or are mentally nagging you. I don’t recommend doing this on your phone or tablet because electronic devices can encourage insomnia and disrupt your sleep. Please don’t overextend yourself trying to write pages full of words – you only need to write down a few words so you can recall it the next day.

When you’re done spilling your worries on paper, say something like:

“I let these go for now. I will focus time and energy on them tomorrow after a night of sound sleep.”

Repeat these words slowly as you take some slow, deep breaths. Continue to do this until you feel a sense of calm inside. It may take a few minutes until you truly feel more peaceful within. The time you spend doing this will be well worth it and will help you get that sound sleep you deserve and need.

#2 Ditch the Scary Movies

While it’s tempting to watch Netflix, T.V. or search the internet for articles about the things you’re worried about, experts warn that exposure to dramatic T.V. shows, movies, or negative news can encourage insomnia.² An example is watching a scary movie you know is fictional, but your brain experiences it as though it’s actually happening to you right now.

This signals your brain’s limbic system to do an “adrenaline dump” where your:

Heart races
Hands sweat
Cortisol levels rise
And your body gets triggered into a “fight or flight” state

This might cause you to experience restless sleep and wake up tired. This is because your body is still dealing with the consequences of your stressful pre-sleep state. So skip suspenseful dramas (because we know how tempting those are) and opt for neutral media or funny shows instead. Romantic comedies, uplifting videos, home design, or cooking shows are light-hearted and can ease you into a relaxed state. For example, shows like The Great British Bakeoff or even funny classics like I Love Lucy can be the perfect thing to watch before sleep.

#3 Create Positive Affirmations for a Brighter Tomorrow

You can say positive statements to help ease your mind, calm your body, and encourage sleep when you get into bed.

Here are some positive affirmations that you can say at bedtime. These will promote the right mindset for better sleep quality and they feel good, too!

“I am loved and supported. All my needs are easily met.”
“I am safe.”
“I fall asleep easily, and I wake up rested and feeling great!”

If affirmations aren’t your style, you can ask the universe for what you want instead. Here are some examples:

“I ask for positive opportunities and abundant resources.”
“I ask for answers, solutions, or a sign about (insert your challenge).”
“I ask for the right people, places, and things to come into my life.”

Whether you choose affirmations or ask for what you want instead (or both), repeat these slowly and deliberately. The trick is to calm your nervous system and give your brain something uplifting to think about. Remember, it’s not what’s actually happening – it’s what you say and think is happening that will send a signal to your body that you’re OK right now. This can bring many benefits for a healthier body, a balanced mind, and more inner peace so your body can naturally fall into a deep and restful sleep.

As an added bonus, these powerful statements also serve you on a spiritual level. Because you’re putting your positive requests out into the Universal Field, these naturally begin generating the right energy for more of what you ask for and want in your life.

#4 Practice an Attitude of Gratitude

Expressing gratitude opens our hearts and floods us with positive feelings. Just like the scary movie example, you’ll believe whatever you expose yourself to and think about. And long after you think you’ve moved on mentally and emotionally, your body is most likely still processing the stress of it. But when you practice gratitude instead, the Universal Energy Field assumes you want more of the things you’re grateful for. Take time to reflect on your day and recall what went well.

Here are some examples of things to be grateful for:

The accomplishments you’ve achieved. Maybe you’ve wanted to start exercising in the morning but never got around to it because of your busy schedule. But today you finally achieved it! Or perhaps you got that business opportunity or promotion you’ve been wanting, or tackled something that’s been on your to-do list forever!
The way you were patient, kind, or compassionate with someone. Maybe you helped a friend in need, or you brightened a stranger’s day or had a little extra patience with your kids. Moments that would’ve irritated or frustrated you were easier because you practiced patience and inner calm.
The surprising beauty of the day. Maybe something about your natural environment made you feel good today. This could be a soft breeze, the blend of wispy clouds in the bright blue sky, the sun on your face, to the sound of birds singing in your yard.
Your wonderful family, friends, and pets. The people and animals that fill your life with purpose and your heart with love. You can think about how special they are to you!

When our brains are idle, they’ll always start thinking and “brainstorming” about our problems. So at bedtime, you’ll need to redirect your thoughts to the good stuff. After all, the problems will still be there tomorrow, right? There’s no need to think about them at bedtime. In fact, bedtime is the very worst time to try to sort out stressful concerns and problems! You can’t really do anything about them until the next day anyway.

When reflecting on the good, allow positive feelings to fill your heart and then expand them throughout your body. You can add a beautiful color to the good feeling, too! If you’ve had a stressful day and can’t find anything good in it, try thinking about a positive memory from the past that you enjoy or smile about when you think about it. Let that memory guide you to a fulfilling, peaceful, and happy place. If you’re still struggling, make up a funny story in your mind. It all works the same to produce good energy.

#5 Use Imagery to Create Sound Sleep

Imagery is a fun way to promote sleep. Here are two methods I created to help you sleep better. They’ve worked for many of my clients and myself.

Imagery Technique #1

If I can’t fall asleep or I wake up and can’t get back to sleep, I combine:

A good feeling
A beautiful color
My breath

Method: Bring your awareness into your chest and breathe slowly. If you have trouble with this, place your hands on your chest to help center you.

Next, allow the feeling of love or peace to fill your heart. Then imagine a pretty color like soft pink for love, or light blue for peace. Focus on combining the color with the feeling. You can also say to yourself slowly, “I love (blank)” or “I am peaceful inside.”

After a few minutes, let the color, feeling, and words flow into every part of your body – all the way to your feet. Once you have brought your awareness into your feet, try to stay focused there, and it’ll help you drift off to sleep. The idea here is to take the energy away from your head so your mind and body relax.

Imagery Technique #2

My personal favorite is to use a nature scene.

Method: Imagine a beautiful nature setting that makes you feel good. This could be a scene in the mountains, desert, or a tropical location. This can be one that you have been to or you can design your perfect setting based on what your ideal nature place looks like. The key is to create this scene using all of your senses. This will be a scene that you will only use for sleep and nothing else.

My nature scene is a mountain backdrop, and there’s a beautiful stream flowing through a lush forest with wildflowers all around. I can hear the birds singing and the leaves rustling with the breeze.

There’s a bed of soft moss along the bank of the stream in the shade. The temperature is perfect, and I can hear the water flowing gently down the stream. I watch myself walking over to the stream, and I lay down on the soft moss. Then I peacefully watch myself fall asleep.

After doing this technique for many years, when I see myself fall asleep in the scene, I easily drift off to a peaceful sleep state in real life.

This is one of those practices that gets better with repetition. so try to do it for a few minutes every night so that your brain learns that it means that it’s time to go to sleep. This way it will be more effective when you really need it!

The Benefits of Sound Sleep

These simple, holistic tips are a type of self-care that can help you improve your health while you’re empowering yourself. With practice, you can curb your insomnia, get a good night’s sleep, and create a better tomorrow.

I hope these are helpful. You can start with one technique and add more as needed. Mix and match until you find your perfect formula to become a more rested, energized you.

If you continue to struggle with your sleep, I’d love to help. You can schedule a call, and we’ll talk about what’s happening and how I can help you with your specific concerns.

Here’s to sound sleep. May all your dreams come true!

(If you’re ready to talk, schedule your complimentary Discovery Call here.)