14 tips for perfect sleep and dreaming

Are you facing a tough exam tomorrow? Do you have an important meeting at work? Or will it be a normal day? Either way, a good night’s sleep is extremely important for an efficient day.

In today’s world, quality sleep is becoming a rarity: lack of time, stress, unhealthy lifestyles – all factors that can reduce the chances of a good night’s sleep.

Massage or warm bath

Before you go to bed, lessen tension with a relaxing massage or warm bath, some gentle stretching exercises or a short walk.

Avoid taking a shower as this will invigorate you.

Don’t Eat After 7 PM

Ensure you leave at least two hours between sleep and your last meal. Food and the process of digestion can encourage strange dream images.

If you want a snack, make it  light: a biscuit and a glass of milk.

Avoid alcohol

Avoid alcohol, caffeine and cigarettes if you want to have a restful, untroubled sleep. Caffeine is a stimulant, and alcohol and cigarettes will inhibit REM sleep when dreaming oc-  curs.


Make sure your bed is comfortable, your bedroom well aired and neither too hot, nor too cold. A temperature of 65°F (18°C) is about right.

Keep the room dark, as light is a cue for  waking, and block out any unwanted sound.

Calm your mind

The calmer and more relaxed you are the better. Cleanse and calm your mind with some reading, meditation or listen to some relaxing music. If any worrying thoughts refuse to  leave, jot them down in a note pad beside your bedside and consider the matter closed until  morning. If you want to sleep and dream well – don’t take your worries to bed.

Reduce daytime naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night.

Consider these supplements

Several supplements can induce relaxation and help you sleep, including:

  • Ginkgo biloba: A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited.
  • Glycine: A few studies show that 3 grams of the amino acid glycine can improve sleep quality
  • Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality.
  • Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality
  • Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep.

Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

Take a melatonin supplement

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed.

Melatonin supplements are an extremely popular sleep aid.

Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster.

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.

Let it go

Stop thinking about your intention to dream. Let it go. Relax and calm your mind before you  sleep and don’t stress about whether or not you are going to have a dream.

Be willing to experiment

Be willing to experiment and try again if necessary. You may not want to ask your dreaming self a question and may simply want a happy, harmonious  dream. If this is the case think of a place or person you’d like to dream about, write down a simple description and ask your dreaming self in the same way to give you a happy, inspiring dream.

# 11: Once in bed read over the question again and ask your dreaming self to bring you the answer during sleep. Put the paper under your pillow or near your bed.

# 12: Tell yourself before you go to sleep that you will have the dream you want and trust yourself  to dream the dream that you ask for.

# 13: Tell yourself you will remember your dream. Be prepared to write down the dream when you  wake up and be open to whatever comes to you.

# 14: Leave your dream intention to incubate. What you are doing here is programing your dreaming self – giving it a particular task to focus on.

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