Techniques for better sleep will improve your day!

Get better sleep and get to sleep faster!

These techniques for better sleep will improve your day by making your mind work better and think sharper.
Sleep is vital, that’s a no-brainer right?

Perhaps techniques for better sleep is something we should be taught at school. Or something our parents should have taught us ( if they knew how! ).

Yet so many people suffer from insomnia, and even if they don’t suffer insomnia they may still not be resting properly. This causes multiple side effects.

“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker

According to this article:

Insomnia is a common sleep problem for adults. The National Institutes of Health estimates that roughly 30 percent of the general population complains of sleep disruption, and approximately 10 percent have associated symptoms of daytime functional impairment consistent with the diagnosis of insomnia.

Not resting properly causes you to lack general energy during the day, your brain hasn’t been able to fully recover from the day before and is potentially starved from nutrients and proteins, not to mention oxygen.

In this article we discuss some of the effects the lack of sleep can have on you

Here are some exercises to help you relax your body, calm your mind and …

Learn these techniques for better sleep!

wrestless sleep
Ever find yourself trying to get to sleep like this?
100 Breath countdown to great sleep
This technique as well as allowing you to get better sleep, has multiple effects on your physiology and emotions.Doing it will force your brain to stop overthinking and make your nervous system calm down!

Start breathing deeply, deeper than you would normally, control your breath. As you breath out the first time start counting down from 100. Slowly breath back in, with purpose , inhaling quite deep, not enough to overfill your lungs, try and keep it comfortable. But enough to feel a light stretch and release when you do exhale. Continue this until you gently drift off to sleep. Don’t pay too much attention to the counting or the breathing, the more you let go, the easier it will be to just forget about everything and when you do that, once you’ve learned this technique for better sleep you will be in the world of dreams!

Visualization until falling asleep

Visualization is a very powerful technique used for all kinds of purposes, why not use it to get better sleep!?

Imagine something in your minds eye,  something simple and perhaps unchanging.  Like a candle flame. The more you focus and picture the candle the less erratic your brain will be, this is a key being able to drop off to sleep.

Again, don’t focus too heavily on thinking about the imagery or details, it’s good to loose yourself in details, but not allow yourself to start drifting into frontal-lobe thought. If you can keep this balance for long enough, you will find yourself drifting away.

Thought observation

Whilst lying down, take ten deep breaths. Each breath feel how your mind slows down, feel your body sinking becoming more relaxed. Stop the internal mind chatter, but allow thoughts to continue. But rather than verbalizing the thoughts, realize that before turning your thoughts into words you can stop yourself and realize that even without verbalizing the thought it already fully complete. If you continue doing this you will begin to go deeper into your subconscious.

I hope this little bit of information is helpful and sweet dreams!



Good sleep is a key to a powerful mind

The importance of a powerful mind

By now we should all know that having a mind that is capable of thinking analytically and clearly is an important step for achieving any of our goals and desires.

How can you plan something if you can’t think straight? How can you resolve situations if you can’t collect your thoughts? How can you deal with people in the right way to help them and achieve your objectives unless you can remain calm and enthusiastic? The truth is you can’t unless you have a powerful enough mind.

Man concentrating

So what constitutes a powerful mind?

A powerful mind is a mind that is in an optimal state, it can be directed and is not easily distracted by external influences or detracting thoughts. Is able to attain and maintain focus on a chosen objective for extended periods  of time in order to attain what it is you are aiming for.

These attributes help contribute to a powerful mind.

  • Calm
  • Focused
  • Rested
  • Nourished
  • Healthy
  • Disciplined

In order to achieve this there are some very important ingredients…

One of the vital ingredients is Sleep!

Though we all know sleep is essential we don’t actually take it seriously enough, we’re not giving it enough credit. Without sleep our brains would literally not function.  Therefore it goes to reason that not enough sleep or low quality sleep will make our brains work as a much lesser rate and lower quality than if we had plenty of good quality sleep.

Lady Laying Awake
Insomnia can be eradicated.

Some of you are lucky and you get eight or nine hours sleep per night, though that’s not the rule, it’s the exception. And many of you who are blessed to have the time to be able to sleep that long as still waking up tired.

It’s not enough to get all those hours sleep, you need to also get QUALITY sleep, and I’m not just talking about having a comfortable bed! (though that does help).

I’m actually referring to having the right state of mind DURING your sleep, a state that allows deep relaxation and rest. This will allow your physical brain to fully recover from the stress and and exertion of the day.

One of the keys is rest and sleep is not necessarily resting. As you can have restless sleep and you won’t wake up rested.

If you don’t sleep well this should be a high priority as it will have a knock on effect on everything you do! Including having an adverse effect on concentration.

I will soon link an article with different techniques to get a great nights sleep.

Thanks for reading.


How emotions affect you and how to isolate them

Nearly all of us suffer from one or more emotional issues, they may be quite mild and seem to have no impact on your life.

But emotions can have a more profound effect on our daily lives than you think.

Your actions are controlled by your subconscious

In fact as most of our behaviour is automatic and heavily influenced if not controlled from the subconscious. It makes sense that the emotions that shape our subconscious would have an immediate effect on our actions.

Actually, most of what we do or say is governed by emotions feeding through from the subconscious.

Memories are tied to emotions in the amygdala

All our memories are stored in neurons that have emotions associated with them in the amygdala.

Picture of amygdala
This tiny gland could well be the gatekeeper!

If you experience something without any emotion whatsoever then you probably would barely be able to remember it!

In order to validate this: what are the most prevalent memories you have? I bet they are the ones that have an emotional link, ones that are meaningful.

Some memories are inaccessible to us

Some memories that have overwhelming emotions become inaccessible to normal consciousness and you could only recall it with the help of special techniques such as hypnosis.

They would still affect your behaviour though as it is still tied to a powerful emotion, and the fact you can’t even recall the blocked memory would mean you wouldn’t even know where the influence is coming from!

Emotions control actions

Emotions affect behaviour, but perhaps they are the very thing that controls it, acting as a catalyst on the subconscious.

Emotions underpin everything in the subconscious, and our emotional state determines current behaviour by selecting a region of learned behaviour from our subconscious. Making your actions bubble up as possibilities.

It then makes sense to clear up negative emotions from our subconscious so they do not pose such a dominant influence on our behaviour.

How to isolate negative emotions:

This is what you need to do!

When you next do or think something that is detrimental and realise that a cooler head, a different perspective or understanding would have made you react differently you are probably experiencing behaviour that has been negatively influenced by emotions rooted in the subconscious.

You need to become aware of these emotions, begin to feel them for what they are, contemplate and observe them.


It’s even worth revising reactions that you didn’t or don’t consider inappropriate based on the circumstances but weren’t all that happy with the outcome they produced.

List them

Make a list of these emotions by first naming the emotions then follow with a phrase about how you felt when you last felt it being triggered. The simple act of observing makes them stand out when they reoccur and increases your control by making you conscious of them.

Soon I will talk about reprogramming unwanted behaviours.

Leave your comments and feedback.


Neuroscientists reverse memories’ emotional associations

An easy way to develop concentration

Like all parts of our body, the more we use something the more it develops.

The brain is the same, the more it’s exercised the stronger it becomes, this is an effective way to do it.

This is how you can do it

The trick to training the brain to concentrate is through focus attempts, or exercises. Choose something you like to think about, maybe a past experience, or something you would like to happen in the future, and focus on that scenario.

Perhaps best to choose something simple as the more complex the more raw compute power needed from the brain. And this would make the exercise more tiring than it needs to be.

I got good results by imagining these scenarios playing out in front of me, as if I was taking part. Or sometimes just watching.

You see, at first the images might be blurry and distorted or flippant and inconsistent. This is a reflection of how the brain is used to operating. All day everyday our mind jumps between topics. You may get distracted whilst doing this,  as soon as you realise, reinforce the image and scenario, correcting the errors as if you were an artist painting in a painting. Each time you practice the images and scenes they will become more defined and detailed.

The good thing is practising visualization increases your capacity to concentrate, as long as the visualization is decided before hand and you have set boundaries.

The candle exercise

Some Yogi practices recommend visualizing a candle, a very still one, in a dark room. What would compel you to do that?. Visualize interesting, engaging, fun, even erotic scenarios, it’s far more fun and engaging. And causes you to practice for more time and with increased dedication, as it’s fun! We can learn transcendental meditation in another post.

Forcing yourself to think of a still image, that has no real movement, and is not engaging. It’s learning how to concentrate for the purposes of meditation. This is another skill, called discipline.  Develop your discipline separately!

Concentration is not discipline and concentration doesn’t require discipline, only concentrating on non-engaging subjects and doing tasks you don’t really feel like doing require discipline. Concentration in this manner is a skill.

When I practice I try to keep the scenario and experience enjoyable, doing it this way I’ve spent 8 hours or more practising visualization sometimes. It  can be better than video games!

This simple technique will have a profound effect on your brain.

  1. You will learn the skill of visualizing.
  2. You will learn to concentrate
  3. As you are thinking of pleasant scenarios it will put you in a better mood.

Please leave your comments below.