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We’re diving into the world of sleep today, tackling that pesky issue of why we sometimes just can’t seem to drift off. I’ve struggled with sleepless nights myself, and I’m here to share what I’ve learned about getting a good night’s rest. We’ll explore some practical tips to help you feel safe and comfortable enough to fall asleep quickly. Plus, stick around for three powerful affirmations that can guide you into dreamland. Sleep is super important for our bodies and minds, so let’s get you sorted for a restful night!
In this podcast you will uncover the number one reason you can’t fall asleep. Additionally, I will share a few more common reasons you may experience insomnia.
Link to the full article Why can’t I fall asleep? – #1 Reason you cannot fall asleep! Which is a bonus has My brand-new story meditation: The Log Cabin: Deep Sleep Meditation
Delving into the struggles that many of us face at night, the discussion centers around the challenges of falling asleep and the reasons behind them. Sleep is often elusive, and many find themselves tossing and turning, unable to relax. We share personal experiences, touching on how anxiety and racing thoughts can disrupt our peace. It’s emphasized that creating a comfortable environment is key to signaling our minds that it’s time to rest. We dive into practical tips for setting up the perfect sleep sanctuary, including adjusting room temperature, minimizing light, and eliminating distractions like screens. The episode wraps up with powerful affirmations that listeners can recite to ease their minds and promote restful sleep, reminding us that a good night’s sleep is essential for our overall well-being, both mentally and physically.
Takeaways:
- Sleep is essential for both the body and mind, and without it, we can’t function well during the day.
- Creating a comfortable and safe sleep environment is crucial for falling asleep easily.
- Our racing minds often prevent us from sleeping, so we need to calm them down.
- Using simple techniques like deep breathing and affirmations can help us relax and fall asleep quickly.
- It’s important to go to bed only when we are truly ready to sleep, not when we are distracted.
- We can learn to sleep better by treating it as a skill that we can improve over time.
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So welcome to stillness in the storms.
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I wanted to talk to you about
why can't I fall asleep.
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And it's really interested in this
one is because I had a problem with
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sleeping for a long time myself.
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And I just want to share with you
what I learned about that, and then
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go over some hints and tips and.
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Really it's celebrating my log
cabin, deep sleep meditation.
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My other meditation had been released.
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I don't know about five years ago now.
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And at the time I never realized I had
a talent of putting people to sleep.
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But apparently I have my voice.
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But hopefully this podcast
will not be asleep.
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Hopefully it'll give
you some hints and tips.
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So tonight when you go to bed, you
will fall asleep really quickly.
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And mainly I'm going to go over.
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The one thing that
stops us falling asleep.
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And that's really important.
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We often go to bed and we put
our head down on the pillow and.
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We just hope we fall asleep.
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Very often we don't and the mind starts
racing . The heart starts speeding
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even more and we don't fall asleep.
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And then we end up getting.
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Teaser and teaser.
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So , that's what I'm going
to share on today's podcast.
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So listen to the end for the three
affirmations that are guarantee
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to put you to sleep tonight.
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I'm Steven Webb, your host and this
podcast helps you to have some more
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inner peace in life when you have
at least, and you need it most.
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And why am I talking about sleep?
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Well, In my 5 simple practices
for more inner peace.
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One of those is sleep.
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It should be the first one, the main one.
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Because if we haven't got our
sleep sorted, whereas no way we're
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going to sort anything else out.
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You know, sleep is the most
important thing for the body.
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It's the most important
thing for the mind.
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And unless we can have.
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At least seven, eight hours sleep.
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Average most nights then your
body's not going to function
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that brilliantly during the day.
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It's it's sleep that we
need to repair the body.
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But why, why did I study sleep?
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You know, I'm an inner peace teacher,
but meditation and mindfulness teacher.
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And why am I bringing up
sleep on this podcast?
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Well, when I hit my rock
bottom when I was 40.
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The biggest problem I had at the
time was I was lacking sleep.
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And no matter what I did when I went
to bed, I could not shut my mind down.
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And because I was unable
to shut my mind down.
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I was ending up.
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In this spiral of less sleep.
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My health was going downhill.
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I couldn't function.
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I couldn't think straight.
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And it was this vicious cycle
and I ended up drinking.
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I ended up drinking more and
more Southern Comfort each night.
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And because I'm paralyzed.
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I had to ask my carers for a drink
and it was becoming embarrassing.
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And it's okay.
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Just saying, and I wasn't a drinker.
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So you imagine this, I didn't really
drink in front of my carers at all.
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And suddenly here I was,
I knew I was suffering.
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They knew I was pretty much.
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Going through a terrible time.
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And I started to drink every night.
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And one drink led to two
drinks, led to three drinks.
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And eventually it got to the
stage where even three drinks
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wouldn't allow me to go to sleep.
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So.
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I realized I had to do something about it.
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And I started reading books on my iPad
and read in was really difficult for me.
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So I had to just find a
way of going to sleep.
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So I started reading books about sleep.
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And I got loads in those of
hints and tips, and I learned
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techniques of going to sleep.
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And the main thing I
learned is sleep is a skill.
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Something that you can learn to do.
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We very often just go to bed and we put
our head down and we hope we fall asleep.
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You know, we're completely tired.
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We're completely knackered at the
end of the day and we go to bed
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and we just hope the circumstances
are perfect for going to sleep.
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Very often they're not.
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But our mind is racing.
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We have something on
our mind all the time.
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So what's the number one reason.
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That we.
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Are unable to fall asleep.
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And I didn't read this in any books.
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I've just realized that over the
last few years, And mainly when I'm
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lying in bed, not able to sleep,
I think, why can't I fall asleep.
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And I realized one thing.
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And that is because I didn't feel
safe and comfortable to go to sleep.
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And if you think about that,
that's perfectly logical.
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Because for millions of
years we've slept in caves.
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We've slept in forest.
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And these weren't central
to heated lockable homes.
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So we had to make sure that we
couldn't fall asleep until we were.
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Not only completely inaccurate, maybe,
but would override the survival mechanism,
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but we wouldn't fall asleep until we were.
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Or until the mind and the body
felt completely safe and relaxed.
100
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Is that good for him to sleep
and then some kind of bear or a
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saber tooth tiger wanders into
the cave and starts to fight us.
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It starts to.
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Nibble on my feet or whatever.
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So we had to feel safe, and in today's
age, we, the overzealous fear in us.
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The overactive mind.
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Doesn't allow us to feel safe because
we're thinking that, Oh, we got to buy
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someone, something for their birthday.
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We're thinking we got to order
this thing, or we got to.
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Reply to this email where we
got to say this to the boss,
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or we need to pay this bill.
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None of those things are threatening
our lives right in this minute.
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However, the mind is active on them.
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So therefore it's preventing
us from going to sleep.
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So we lie there trying to force
our minds to shut down, trying
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to force our bodies to relax.
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Meanwhile, the body and the
mind is fighting against us.
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Is going no dont asleep, whatever
you do, don't go sleep because that
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may be something going wrong here.
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There may be some bad
things happening here.
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And therefore you actually, you're
trying to go sleep while your
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body is trying to stay awake.
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So the one thing we can do.
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To help us to go sleep is make sure we
got a comfortable environment to go sleep.
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A comfortable and safe environment.
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That's what I want to help you with now.
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On to two things ready.
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Firstly, how do we prepare for sleep?
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And I'll give you a couple of
hints in a couple of tips there.
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And then I'll talk to you about
what you do when you get in bed.
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And part of this is taken from Navy seals.
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If you think of a Navy seal,
they don't know when they're
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going to get their next sleep.
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They don't know when and how long
they're going to sleep for next.
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So they have to sleep in
the most dire circumstances.
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And they have to do it, whether
theyre tired or not, they have to
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catch a two, three hours sleep.
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When it's available, not when
it's convenient to go sleep at.
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10 o'clock at night.
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And they learn to go sleep.
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They learn it as a skill
is part of the training.
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So I'm going to take you through
that process of what they do
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at the end of this podcast.
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But just before that, how can you prepare
your room and prepare your evening for.
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The best chance of a good night's sleep.
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First of all, think of your
bedroom as the cave and the way
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it was for millions of years.
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So that's what we want to create.
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So we want to create that cave.
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And also to make it safe.
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So the first thing you can do is
reduce the temperature of the room.
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Reduce it down to about 16, 17 degrees.
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I'm not sure where that is in Fahrenheit,
but I'm sure you can work it out.
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Remove any LEDs in the room.
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Any lights you want to
as dark as possible.
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Put your notepad and
pencil next to the bed.
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And the reason why I say put notepad and
pencil is because if you have something on
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your mind, You can then just quickly pick
it up, jot it down, and then it's done.
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And the mind thinks his doubts with.
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So therefore that will leave the mine on.
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You're no longer be worrying
or stressing about it.
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And you might have two or
three things come up, but
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eventually a mind will go okay.
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I don't need to worry
about all those things now.
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Which is pretty awesome.
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And stay away from your mobiles or your
TV or anything like that because they just
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wake the mind up that light, the lights.
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It's like the morning coming in
the sun coming in the morning.
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It just, tells your brain to produce
more chemicals to keep you awake.
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You know, we also know not to drink coffee
in any stimulants after the mid-afternoon.
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On the contrary to popular belief,
alcohol does not help you sleep.
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It might help you to fall asleep,
but you don't stay asleep.
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Or you don't have a good night's
sleep, but how was your body?
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Hence you have a hangover.
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Especially as we get older, it's
harder for the body to deal with.
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The alcohol poisoning overnight.
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So you wake up in the next morning, your
body might have dealt with alcohol, but
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it hasn't done any repairing for the body.
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And this is why sleep is so important is
because it helps you to repair your body.
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It helps you too.
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The path, the day's thoughts,
the nuance in your mind.
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And.
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Yeah, I'm not really a biologist, but
I know certainly if more of the books
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I've read and from my experience,
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Have taken note is how
I feel when the morning.
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Sleep definitely helps to repair the body.
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It doesn't do as much during the day
because it's keeping you awake and keeping
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you doing the things you want to do.
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Your exercise and your thinking and
your seeing and all of those things.
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The other thing is go to bed when
you are ready to go to sleep.
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Not before, don't go lie in bed
for two hours watching telly.
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You know, your sleep
really does need to happen.
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The moment you get in bed and
that's intimacy, of course.
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But this can be a great
way to aid insomnia.
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Anyway, that's a different story.
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That's a whole different podcast.
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That one is.
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I'm prepare a few things
in for the morning.
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So you don't have to think about them.
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When you finish your evening
mail, don't go and sit down for
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00:10:24,435 --> 00:10:26,025
two hours and then get happened.
201
00:10:26,715 --> 00:10:29,025
Get everything, sorted, sort, everything.
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00:10:29,115 --> 00:10:34,185
And then sit down and relax because we
tend to sit down for the evening just
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before going back, we get up and then we
start sorting the stuff for the morning.
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Which really just wakes the mind up.
205
00:10:41,385 --> 00:10:46,305
So the final step, and this
is how you will fall asleep.
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00:10:46,965 --> 00:10:47,655
And.
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00:10:48,615 --> 00:10:51,075
If you come here to get a good
night's sleep or to fall asleep.
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This is exactly what you come here for.
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00:10:53,945 --> 00:10:57,395
And hopefully let me know in the
comments, whether this works and.
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00:10:58,235 --> 00:10:59,225
But this is what you do.
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You might want to write
down or take note of this.
212
00:11:02,077 --> 00:11:04,867
But here goes the first
thing you need to do.
213
00:11:05,587 --> 00:11:09,127
Is just when you're lying in
bed, just tense your body.
214
00:11:09,127 --> 00:11:10,237
So tense your toes.
215
00:11:10,807 --> 00:11:11,887
And then the release.
216
00:11:12,587 --> 00:11:14,557
Tense your body and let it release.
217
00:11:15,037 --> 00:11:15,907
Tense your arms.
218
00:11:16,417 --> 00:11:17,197
Let it release.
219
00:11:17,617 --> 00:11:19,507
This tells your muscles.
220
00:11:19,867 --> 00:11:22,717
That it's okay to relax
that this moment is okay.
221
00:11:23,407 --> 00:11:28,357
This moment is perfectly fine the way
it is, and it doesn't need to worry.
222
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And then do the whole body.
223
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Every single part of the body,
including your face, don't
224
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worry about what you look like.
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00:11:35,870 --> 00:11:36,830
No one's watching.
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No one's watching.
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Hopefully that was watching you.
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But honestly just screw up your face.
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Your And if not that, and then just
allow your whole body to relax.
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And then just take a few deep,
slow breaths, take an in-breath
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normal and breathe out slowly.
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And do that for three breaths.
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And imagine your body going to sleep.
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And not worried about
the mind at the moment.
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We're just where we're just
thinking about the body.
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Go into sleep.
237
00:12:03,256 --> 00:12:04,516
And then the next thing you can do.
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Is over the next 10, 15 breaths
or so just breathing normally.
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And then breathe out slowly.
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00:12:12,436 --> 00:12:17,056
And as you breathe out slowly, You
can say these three affirmations.
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So you breathe in and then
breathe out slowly, say I am
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safe and falling to sleep.
243
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I am safe and falling to sleep.
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I am relaxed and falling to sleep.
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00:12:30,556 --> 00:12:33,376
I am comfortable and falling to sleep.
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00:12:34,456 --> 00:12:37,846
What these do is just allow your
mind to stay focused on something.
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It allows your mind to.
248
00:12:41,116 --> 00:12:44,236
Slowly relaxed and keep
active of something.
249
00:12:44,776 --> 00:12:46,516
But not too active to stay awake.
250
00:12:47,056 --> 00:12:49,336
And it stops it worrying
about the daily things.
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Cause they've always.
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That's when.
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It won't fall asleep.
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00:12:54,826 --> 00:12:56,536
Now then if that doesn't work.
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Just, this is the cream of the crop.
256
00:12:59,386 --> 00:13:02,236
This is the one thing that is
almost guaranteed to be asleep.
257
00:13:03,136 --> 00:13:07,276
And that's Canberra from 300
in multiples of three or seven.
258
00:13:08,236 --> 00:13:10,066
You might find 700 that were difficult.
259
00:13:10,126 --> 00:13:10,726
I do.
260
00:13:10,876 --> 00:13:12,256
So I do it in threes.
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00:13:13,126 --> 00:13:15,016
But if you find three's really simple.
262
00:13:15,406 --> 00:13:16,426
Do it in sevens.
263
00:13:17,206 --> 00:13:21,376
And just take a, a breath normally
and then breathe out slowly.
264
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300.
265
00:13:24,166 --> 00:13:25,366
Take a breath in slowly.
266
00:13:25,906 --> 00:13:27,196
I'll take a breath in normally.
267
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And prove out slowly.
268
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293.
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And just continue.
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If you lose count, start again.
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There's no competition.
272
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There's no, like, can I
get to zero or something?
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00:13:39,886 --> 00:13:42,466
It's just a matter of keeping
your mind busy enough.
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So you will fall asleep.
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So hopefully that's helped,
hopefully that helps you.
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To get a good night's sleep tonight.
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Let me know in the review.
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You can always head over to my website,
Stevenwebb.com and download the five
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00:13:56,596 --> 00:13:59,476
simple practices for inner peace.
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Hopefully you'll have some
nuggets and some wisdom from this.
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Thank you for joining me.
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This is Steven Webb and this
was stillness in the storms.
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Take care.
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Bye, having an amazing week.
00:00:00,523 --> 00:00:03,073
So welcome to stillness in the storms.
2
00:00:03,433 --> 00:00:06,343
I wanted to talk to you about
why can't I fall asleep.
3
00:00:06,823 --> 00:00:10,993
And it's really interested in this
one is because I had a problem with
4
00:00:10,993 --> 00:00:12,853
sleeping for a long time myself.
5
00:00:13,183 --> 00:00:17,743
And I just want to share with you
what I learned about that, and then
6
00:00:17,743 --> 00:00:19,303
go over some hints and tips and.
7
00:00:19,813 --> 00:00:24,013
Really it's celebrating my log
cabin, deep sleep meditation.
8
00:00:24,523 --> 00:00:27,523
My other meditation had been released.
9
00:00:27,523 --> 00:00:29,023
I don't know about five years ago now.
10
00:00:29,413 --> 00:00:33,853
And at the time I never realized I had
a talent of putting people to sleep.
11
00:00:34,513 --> 00:00:36,283
But apparently I have my voice.
12
00:00:36,883 --> 00:00:39,193
But hopefully this podcast
will not be asleep.
13
00:00:39,853 --> 00:00:42,046
Hopefully it'll give
you some hints and tips.
14
00:00:42,046 --> 00:00:45,556
So tonight when you go to bed, you
will fall asleep really quickly.
15
00:00:46,186 --> 00:00:47,356
And mainly I'm going to go over.
16
00:00:47,356 --> 00:00:50,176
The one thing that
stops us falling asleep.
17
00:00:50,536 --> 00:00:51,586
And that's really important.
18
00:00:52,066 --> 00:00:55,186
We often go to bed and we put
our head down on the pillow and.
19
00:00:56,206 --> 00:00:57,976
We just hope we fall asleep.
20
00:00:58,046 --> 00:01:01,696
Very often we don't and the mind starts
racing . The heart starts speeding
21
00:01:01,726 --> 00:01:03,556
even more and we don't fall asleep.
22
00:01:03,556 --> 00:01:04,836
And then we end up getting.
23
00:01:05,626 --> 00:01:06,706
Teaser and teaser.
24
00:01:07,336 --> 00:01:10,146
So , that's what I'm going
to share on today's podcast.
25
00:01:10,626 --> 00:01:14,196
So listen to the end for the three
affirmations that are guarantee
26
00:01:14,226 --> 00:01:16,356
to put you to sleep tonight.
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00:01:17,196 --> 00:01:21,996
I'm Steven Webb, your host and this
podcast helps you to have some more
28
00:01:21,996 --> 00:01:25,386
inner peace in life when you have
at least, and you need it most.
29
00:01:26,166 --> 00:01:28,236
And why am I talking about sleep?
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00:01:28,746 --> 00:01:33,186
Well, In my 5 simple practices
for more inner peace.
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One of those is sleep.
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00:01:36,196 --> 00:01:37,726
It should be the first one, the main one.
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00:01:38,296 --> 00:01:42,166
Because if we haven't got our
sleep sorted, whereas no way we're
34
00:01:42,166 --> 00:01:43,606
going to sort anything else out.
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00:01:44,716 --> 00:01:47,356
You know, sleep is the most
important thing for the body.
36
00:01:47,386 --> 00:01:49,276
It's the most important
thing for the mind.
37
00:01:50,386 --> 00:01:52,066
And unless we can have.
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00:01:52,696 --> 00:01:54,496
At least seven, eight hours sleep.
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00:01:55,126 --> 00:01:58,666
Average most nights then your
body's not going to function
40
00:01:58,666 --> 00:01:59,986
that brilliantly during the day.
41
00:02:00,496 --> 00:02:03,766
It's it's sleep that we
need to repair the body.
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00:02:05,176 --> 00:02:07,456
But why, why did I study sleep?
43
00:02:07,756 --> 00:02:11,056
You know, I'm an inner peace teacher,
but meditation and mindfulness teacher.
44
00:02:11,656 --> 00:02:14,416
And why am I bringing up
sleep on this podcast?
45
00:02:14,446 --> 00:02:17,986
Well, when I hit my rock
bottom when I was 40.
46
00:02:18,256 --> 00:02:21,226
The biggest problem I had at the
time was I was lacking sleep.
47
00:02:22,036 --> 00:02:26,026
And no matter what I did when I went
to bed, I could not shut my mind down.
48
00:02:26,836 --> 00:02:29,446
And because I was unable
to shut my mind down.
49
00:02:30,586 --> 00:02:31,516
I was ending up.
50
00:02:32,206 --> 00:02:35,086
In this spiral of less sleep.
51
00:02:35,386 --> 00:02:36,976
My health was going downhill.
52
00:02:37,486 --> 00:02:38,416
I couldn't function.
53
00:02:38,416 --> 00:02:39,616
I couldn't think straight.
54
00:02:40,366 --> 00:02:43,066
And it was this vicious cycle
and I ended up drinking.
55
00:02:43,786 --> 00:02:46,426
I ended up drinking more and
more Southern Comfort each night.
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00:02:47,056 --> 00:02:48,586
And because I'm paralyzed.
57
00:02:49,776 --> 00:02:53,016
I had to ask my carers for a drink
and it was becoming embarrassing.
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00:02:54,186 --> 00:02:55,116
And it's okay.
59
00:02:55,116 --> 00:02:56,826
Just saying, and I wasn't a drinker.
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So you imagine this, I didn't really
drink in front of my carers at all.
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00:03:00,426 --> 00:03:02,826
And suddenly here I was,
I knew I was suffering.
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00:03:03,426 --> 00:03:05,646
They knew I was pretty much.
63
00:03:06,576 --> 00:03:07,956
Going through a terrible time.
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00:03:07,956 --> 00:03:09,276
And I started to drink every night.
65
00:03:10,206 --> 00:03:13,176
And one drink led to two
drinks, led to three drinks.
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00:03:13,956 --> 00:03:18,126
And eventually it got to the
stage where even three drinks
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00:03:18,126 --> 00:03:19,776
wouldn't allow me to go to sleep.
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00:03:20,916 --> 00:03:21,396
So.
69
00:03:22,866 --> 00:03:24,696
I realized I had to do something about it.
70
00:03:24,906 --> 00:03:29,226
And I started reading books on my iPad
and read in was really difficult for me.
71
00:03:29,676 --> 00:03:31,836
So I had to just find a
way of going to sleep.
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00:03:31,866 --> 00:03:33,666
So I started reading books about sleep.
73
00:03:35,106 --> 00:03:39,456
And I got loads in those of
hints and tips, and I learned
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00:03:39,606 --> 00:03:40,716
techniques of going to sleep.
75
00:03:40,716 --> 00:03:42,816
And the main thing I
learned is sleep is a skill.
76
00:03:43,596 --> 00:03:45,696
Something that you can learn to do.
77
00:03:45,726 --> 00:03:50,016
We very often just go to bed and we put
our head down and we hope we fall asleep.
78
00:03:50,886 --> 00:03:52,866
You know, we're completely tired.
79
00:03:52,896 --> 00:03:55,656
We're completely knackered at the
end of the day and we go to bed
80
00:03:55,686 --> 00:04:01,146
and we just hope the circumstances
are perfect for going to sleep.
81
00:04:01,152 --> 00:04:02,892
Very often they're not.
82
00:04:03,642 --> 00:04:04,872
But our mind is racing.
83
00:04:04,902 --> 00:04:06,642
We have something on
our mind all the time.
84
00:04:07,615 --> 00:04:10,285
So what's the number one reason.
85
00:04:10,585 --> 00:04:11,095
That we.
86
00:04:11,905 --> 00:04:13,435
Are unable to fall asleep.
87
00:04:14,005 --> 00:04:15,955
And I didn't read this in any books.
88
00:04:16,005 --> 00:04:20,025
I've just realized that over the
last few years, And mainly when I'm
89
00:04:20,025 --> 00:04:24,305
lying in bed, not able to sleep,
I think, why can't I fall asleep.
90
00:04:24,905 --> 00:04:26,105
And I realized one thing.
91
00:04:27,035 --> 00:04:30,665
And that is because I didn't feel
safe and comfortable to go to sleep.
92
00:04:31,895 --> 00:04:34,325
And if you think about that,
that's perfectly logical.
93
00:04:35,105 --> 00:04:39,215
Because for millions of
years we've slept in caves.
94
00:04:39,245 --> 00:04:40,505
We've slept in forest.
95
00:04:41,285 --> 00:04:45,365
And these weren't central
to heated lockable homes.
96
00:04:45,965 --> 00:04:49,925
So we had to make sure that we
couldn't fall asleep until we were.
97
00:04:50,001 --> 00:04:55,161
Not only completely inaccurate, maybe,
but would override the survival mechanism,
98
00:04:55,521 --> 00:04:57,951
but we wouldn't fall asleep until we were.
99
00:04:58,641 --> 00:05:02,571
Or until the mind and the body
felt completely safe and relaxed.
100
00:05:03,231 --> 00:05:06,606
Is that good for him to sleep
and then some kind of bear or a
101
00:05:06,606 --> 00:05:11,571
saber tooth tiger wanders into
the cave and starts to fight us.
102
00:05:12,111 --> 00:05:12,771
It starts to.
103
00:05:13,401 --> 00:05:14,931
Nibble on my feet or whatever.
104
00:05:15,681 --> 00:05:23,451
So we had to feel safe, and in today's
age, we, the overzealous fear in us.
105
00:05:23,991 --> 00:05:25,431
The overactive mind.
106
00:05:26,331 --> 00:05:30,681
Doesn't allow us to feel safe because
we're thinking that, Oh, we got to buy
107
00:05:30,681 --> 00:05:32,431
someone, something for their birthday.
108
00:05:32,961 --> 00:05:35,841
We're thinking we got to order
this thing, or we got to.
109
00:05:35,849 --> 00:05:38,819
Reply to this email where we
got to say this to the boss,
110
00:05:38,819 --> 00:05:40,469
or we need to pay this bill.
111
00:05:41,069 --> 00:05:46,109
None of those things are threatening
our lives right in this minute.
112
00:05:46,469 --> 00:05:48,389
However, the mind is active on them.
113
00:05:48,419 --> 00:05:51,599
So therefore it's preventing
us from going to sleep.
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00:05:52,599 --> 00:05:56,259
So we lie there trying to force
our minds to shut down, trying
115
00:05:56,259 --> 00:05:57,819
to force our bodies to relax.
116
00:05:58,239 --> 00:06:01,139
Meanwhile, the body and the
mind is fighting against us.
117
00:06:01,649 --> 00:06:04,889
Is going no dont asleep, whatever
you do, don't go sleep because that
118
00:06:04,889 --> 00:06:06,569
may be something going wrong here.
119
00:06:07,109 --> 00:06:09,479
There may be some bad
things happening here.
120
00:06:10,349 --> 00:06:14,669
And therefore you actually, you're
trying to go sleep while your
121
00:06:14,669 --> 00:06:16,109
body is trying to stay awake.
122
00:06:16,799 --> 00:06:18,929
So the one thing we can do.
123
00:06:19,859 --> 00:06:23,639
To help us to go sleep is make sure we
got a comfortable environment to go sleep.
124
00:06:23,979 --> 00:06:25,619
A comfortable and safe environment.
125
00:06:26,429 --> 00:06:29,189
That's what I want to help you with now.
126
00:06:29,879 --> 00:06:31,859
On to two things ready.
127
00:06:32,189 --> 00:06:34,469
Firstly, how do we prepare for sleep?
128
00:06:34,829 --> 00:06:37,379
And I'll give you a couple of
hints in a couple of tips there.
129
00:06:37,739 --> 00:06:40,319
And then I'll talk to you about
what you do when you get in bed.
130
00:06:40,919 --> 00:06:44,189
And part of this is taken from Navy seals.
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00:06:44,759 --> 00:06:46,829
If you think of a Navy seal,
they don't know when they're
132
00:06:46,829 --> 00:06:48,029
going to get their next sleep.
133
00:06:48,749 --> 00:06:52,529
They don't know when and how long
they're going to sleep for next.
134
00:06:52,859 --> 00:06:56,099
So they have to sleep in
the most dire circumstances.
135
00:06:56,849 --> 00:06:59,639
And they have to do it, whether
theyre tired or not, they have to
136
00:06:59,639 --> 00:07:01,499
catch a two, three hours sleep.
137
00:07:02,579 --> 00:07:06,299
When it's available, not when
it's convenient to go sleep at.
138
00:07:06,809 --> 00:07:08,339
10 o'clock at night.
139
00:07:09,269 --> 00:07:11,609
And they learn to go sleep.
140
00:07:11,689 --> 00:07:14,869
They learn it as a skill
is part of the training.
141
00:07:15,679 --> 00:07:18,289
So I'm going to take you through
that process of what they do
142
00:07:18,289 --> 00:07:19,729
at the end of this podcast.
143
00:07:20,539 --> 00:07:25,249
But just before that, how can you prepare
your room and prepare your evening for.
144
00:07:25,999 --> 00:07:27,979
The best chance of a good night's sleep.
145
00:07:28,879 --> 00:07:34,319
First of all, think of your
bedroom as the cave and the way
146
00:07:34,319 --> 00:07:35,849
it was for millions of years.
147
00:07:36,269 --> 00:07:37,859
So that's what we want to create.
148
00:07:37,859 --> 00:07:39,689
So we want to create that cave.
149
00:07:40,409 --> 00:07:42,419
And also to make it safe.
150
00:07:43,019 --> 00:07:45,509
So the first thing you can do is
reduce the temperature of the room.
151
00:07:46,109 --> 00:07:48,959
Reduce it down to about 16, 17 degrees.
152
00:07:48,939 --> 00:07:52,505
I'm not sure where that is in Fahrenheit,
but I'm sure you can work it out.
153
00:07:52,590 --> 00:07:54,390
Remove any LEDs in the room.
154
00:07:54,392 --> 00:07:57,182
Any lights you want to
as dark as possible.
155
00:07:57,249 --> 00:07:59,833
Put your notepad and
pencil next to the bed.
156
00:08:00,403 --> 00:08:03,643
And the reason why I say put notepad and
pencil is because if you have something on
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00:08:03,643 --> 00:08:09,433
your mind, You can then just quickly pick
it up, jot it down, and then it's done.
158
00:08:10,093 --> 00:08:11,593
And the mind thinks his doubts with.
159
00:08:11,623 --> 00:08:14,293
So therefore that will leave the mine on.
160
00:08:14,293 --> 00:08:17,353
You're no longer be worrying
or stressing about it.
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00:08:18,763 --> 00:08:20,833
And you might have two or
three things come up, but
162
00:08:20,833 --> 00:08:22,303
eventually a mind will go okay.
163
00:08:22,333 --> 00:08:24,223
I don't need to worry
about all those things now.
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00:08:24,673 --> 00:08:26,143
Which is pretty awesome.
165
00:08:27,373 --> 00:08:31,963
And stay away from your mobiles or your
TV or anything like that because they just
166
00:08:31,963 --> 00:08:34,003
wake the mind up that light, the lights.
167
00:08:34,903 --> 00:08:38,173
It's like the morning coming in
the sun coming in the morning.
168
00:08:38,203 --> 00:08:42,643
It just, tells your brain to produce
more chemicals to keep you awake.
169
00:08:43,963 --> 00:08:48,543
You know, we also know not to drink coffee
in any stimulants after the mid-afternoon.
170
00:08:49,893 --> 00:08:53,523
On the contrary to popular belief,
alcohol does not help you sleep.
171
00:08:53,973 --> 00:08:56,823
It might help you to fall asleep,
but you don't stay asleep.
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00:08:57,213 --> 00:09:00,183
Or you don't have a good night's
sleep, but how was your body?
173
00:09:00,963 --> 00:09:03,123
Hence you have a hangover.
174
00:09:03,693 --> 00:09:07,113
Especially as we get older, it's
harder for the body to deal with.
175
00:09:07,743 --> 00:09:09,783
The alcohol poisoning overnight.
176
00:09:10,203 --> 00:09:14,043
So you wake up in the next morning, your
body might have dealt with alcohol, but
177
00:09:14,043 --> 00:09:16,023
it hasn't done any repairing for the body.
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00:09:17,103 --> 00:09:22,683
And this is why sleep is so important is
because it helps you to repair your body.
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It helps you too.
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The path, the day's thoughts,
the nuance in your mind.
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And.
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Yeah, I'm not really a biologist, but
I know certainly if more of the books
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I've read and from my experience,
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Have taken note is how
I feel when the morning.
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Sleep definitely helps to repair the body.
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It doesn't do as much during the day
because it's keeping you awake and keeping
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you doing the things you want to do.
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Your exercise and your thinking and
your seeing and all of those things.
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The other thing is go to bed when
you are ready to go to sleep.
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Not before, don't go lie in bed
for two hours watching telly.
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You know, your sleep
really does need to happen.
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The moment you get in bed and
that's intimacy, of course.
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But this can be a great
way to aid insomnia.
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Anyway, that's a different story.
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That's a whole different podcast.
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That one is.
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I'm prepare a few things
in for the morning.
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So you don't have to think about them.
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When you finish your evening
mail, don't go and sit down for
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two hours and then get happened.
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Get everything, sorted, sort, everything.
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And then sit down and relax because we
tend to sit down for the evening just
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before going back, we get up and then we
start sorting the stuff for the morning.
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Which really just wakes the mind up.
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So the final step, and this
is how you will fall asleep.
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And.
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If you come here to get a good
night's sleep or to fall asleep.
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This is exactly what you come here for.
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And hopefully let me know in the
comments, whether this works and.
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But this is what you do.
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You might want to write
down or take note of this.
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But here goes the first
thing you need to do.
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Is just when you're lying in
bed, just tense your body.
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So tense your toes.
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And then the release.
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Tense your body and let it release.
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Tense your arms.
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Let it release.
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This tells your muscles.
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That it's okay to relax
that this moment is okay.
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This moment is perfectly fine the way
it is, and it doesn't need to worry.
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And then do the whole body.
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Every single part of the body,
including your face, don't
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worry about what you look like.
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No one's watching.
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No one's watching.
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Hopefully that was watching you.
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But honestly just screw up your face.
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Your And if not that, and then just
allow your whole body to relax.
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And then just take a few deep,
slow breaths, take an in-breath
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normal and breathe out slowly.
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And do that for three breaths.
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And imagine your body going to sleep.
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And not worried about
the mind at the moment.
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We're just where we're just
thinking about the body.
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Go into sleep.
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And then the next thing you can do.
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Is over the next 10, 15 breaths
or so just breathing normally.
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And then breathe out slowly.
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And as you breathe out slowly, You
can say these three affirmations.
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So you breathe in and then
breathe out slowly, say I am
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safe and falling to sleep.
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I am safe and falling to sleep.
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I am relaxed and falling to sleep.
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I am comfortable and falling to sleep.
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What these do is just allow your
mind to stay focused on something.
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It allows your mind to.
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Slowly relaxed and keep
active of something.
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But not too active to stay awake.
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And it stops it worrying
about the daily things.
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Cause they've always.
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That's when.
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It won't fall asleep.
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Now then if that doesn't work.
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Just, this is the cream of the crop.
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This is the one thing that is
almost guaranteed to be asleep.
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And that's Canberra from 300
in multiples of three or seven.
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You might find 700 that were difficult.
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I do.
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So I do it in threes.
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But if you find three's really simple.
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Do it in sevens.
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And just take a, a breath normally
and then breathe out slowly.
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300.
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Take a breath in slowly.
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I'll take a breath in normally.
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And prove out slowly.
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293.
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And just continue.
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If you lose count, start again.
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There's no competition.
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There's no, like, can I
get to zero or something?
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It's just a matter of keeping
your mind busy enough.
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So you will fall asleep.
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So hopefully that's helped,
hopefully that helps you.
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To get a good night's sleep tonight.
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Let me know in the review.
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You can always head over to my website,
Stevenwebb.com and download the five
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simple practices for inner peace.
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Hopefully you'll have some
nuggets and some wisdom from this.
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Thank you for joining me.
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This is Steven Webb and this
was stillness in the storms.
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Take care.
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Bye, having an amazing week.