Physical House Tip - How to Get a Good Night’s Sleep

I had a lot of periods of insomnia growing up, so I have taken this issue really seriously and did my best to set myself up for success with sleep.

It really is a Four House process:

Physical House: I make sure I exercise regularly to burn off excess energy, every day if possible. I avoid caffeine late in the day, and better yet, avoid it completely. I find that even if I drink one caffeinated beverage after noontime, it either makes going to sleep tougher or it makes me wake up in the middle of the night for no apparent reason. I avoid high fructose corn syrup and sugary foods after dinner.

Mental House: I really made “doing what I love” a priority. This was a big thing for me. As I mentioned in the Introduction, I didn’t feel like I was fulfilled in my life. If that is the case for you, and you’re not taking any steps towards an inner feeling of fulfillment, it makes sense that the unconscious part of ourselves feels like it has a right to cause issues, whether by insomnia or making us not sleep enough.

Emotional House: If there are unresolved issues emotionally that remain buried, it makes sense that those issues can indirectly cause insomnia. I did a lot of therapy to unearth these issues and not surprisingly my sleep steadily improved.

Spiritual House: Personally, I have four things I do on a nightly basis.

1) I do a meditation before I go to bed, something that is proven to lower anxiety and increase a sense of wellbeing. (This will be fully explored in the Spiritual House, don’t worry!)

2) Also, I have a journal there, which allows me to unpack issues from the day that I may have avoided and also process events of the day in a more complete way.

3) The third thing is that I list five things that I am grateful for from my day, taking time to feel those feelings again if possible.

4) The last thing I do is read a spiritual book.

Why do I do a gratitude list? The body does not know the difference between feeling from a memory and feeling the actual experience. If you can accept this, you can use this to your advantage. Take yourself back through great things of the day. You get a two for one! (See: Thriving vs. Languishing under the Mental House.) Finally, by reading part of a spiritual book, even if just for a minute, sets my mind in a positive frame before I actually turn the lights out. This may sound like a lot, but it can be just 15 to 20 minutes total, depending on your life situation. See what things you can build into your bedtime routine and watch your sleep improve!


Taken from the chapter: The Physical House

Healing Before You’re Cured: The Evidence-based Guide to Taking Control of Your Body and Mind

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