A restless mind makes a restless pillow. ~ Charlotte Brontë
A Zen bedroom stimulates sleep and regeneration, and is a space where the activities carried out before bed allow you to let yourself be carried away by torpor and a pleasant and uninterrupted rest throughout the night.
There are several ways to improve the bedroom and evening routine in order to create a zen and conducive atmosphere for sleep. Here are some suggestions.
Steps
Step 1. Clear the tables
The nightstand shouldn't be a trash can to throw away trinkets and growing piles of unidentified items. It shouldn't even be a home extension of your office. Put away your papers, phone, diary, highlighters, children's toys, and medications. Keep only the essentials for sleep and rest: a book, a moisturizer, a photo, a glass of water. The less things you have near the bed, the less distractions there will be. This way, you will have a better predisposition towards sleep.
Step 2. Turn it into a quiet cocoon
The bedroom should be a real paradise. It may be difficult to achieve this if you hear everything the neighbors are doing through the walls. In most cases, it's definitely expensive to consider soundproofing the room, but you can muffle outside noises by placing shelves and filling them with books, which will absorb some of the buzz. However, remember the words of the Zen master Su T'ung Po: “All noises belong to Buddha”. Try to think of this phrase when you hear a dog barking in the street.
Step 3. Eliminate electromagnetic disturbances
The clock radio, TV, mobile phone, computer and all other devices emit some electromagnetic pollution, even when they are in standby or turned off. This can disrupt sleep and block melatonin production, not to mention flickering or too bright lights emitted by some equipment. Better to move them all to another room. And get yourself a manually wound alarm clock!
Step 4. Leave your worries out of the bedroom
Don't bring us the thoughts of everyday life. Instead, make a list of things to do or things that bother you in order of priority to know what you will face the next day. This list will help you clarify your ideas and give you the impression that you have some control over the situation. As a result, you will steer clear of unnecessary stress when you have to fall asleep.
Step 5. Enter the Zen bedroom in a relaxed state of mind
This requires you to release the tension before going to domire. Prepare a sea salt bath. Use several handfuls and let them mix with the water, which should be around 36 ° C. Considering that water promotes physical relaxation, this moment will guarantee you relaxation. As if this weren't enough, sea salt penetrates the skin barrier to stimulate the circulatory system and relaxes tired muscles. You will feel good and sleepy when you get out of the tub.
Step 6. Introduce Zen habits into the bedroom
Meditation is absolutely allowed, and the same goes for massages: nothing induces sleep better. According to traditional Chinese medicine, it is enough to massage the cavity behind the earlobe for 5-10 minutes to stimulate the eyelids to close. Give it a go!
Step 7. Keep the room temperature cool
In the summer, put the blankets away and sprinkle water all over your body before going to sleep. Even in winter it is preferable not to rest in an excessively warm room.
Step 8. Adopt a Zen sleeping position
Lying on your side is ideal for promoting restful sleep and digestion. Lying on your back tends to make you snore and neck pain, while lying on your stomach can inhibit breathing and put some pressure on your stomach, making digestion more difficult.
Advice
- Get a cat instead of using the alarm clock. A saying goes "A hungry cat works as the best alarm clock" (author unknown).
- Use quality sheets and, if possible, natural fibers for sleeping. This will increase your urge to go to bed and allow you not to sweat or itch while you rest.
- Getting up earlier than usual is a good idea; this way, it will be easier to sleep in the evening, go to bed earlier and fall asleep quickly, because you will feel tired. Read this article to find out more.
- Add an indoor waterfall or other Zen accessories to create an even more beautiful atmosphere in your room.
