Sleep Quality Improvement
I will list the external factors necessary to improve sleep quality, but sleep will be most restful if your internal mental processes are in order. If a thought keeps you awake, if you go to bed anxious and wake up disturbed in the middle of the night, you can create any external circumstances, you will not achieve what you want because nothing in our lives can function comfortably if we are not okay internally.
Two basic conditions are necessary for quality, restful sleep: creating external factors and ensuring internal harmony. If these two conditions are met, it will in itself lead to an improvement in quality of life that lays the foundation for a quality lifestyle. Anyone can create the external factors, but very few can achieve internal harmony. However, this is precisely what the Tiian program is about: becoming compact individuals by the end of the day who, effortlessly and confidently, achieve results far exceeding the average in all areas of life.
18 steps for external factors
In the first round, just do two or four of these, but do them every night. You don't have to tackle all 18 at once, because establishing a routine requires some gradualness. The goal is to incorporate all 18 points.
Sleep in complete darkness. If this is not possible, buy an eye mask.
Cool the room to 20-21 degrees Celsius and open a window slightly for the entire night. Do this even in winter, and generally always, regardless of the outside temperature. Let fresh air circulate in the room. If possible, avoid sleeping in an air-conditioned room.
Do not dwell on serious matters for 1 hour before sleep. This is where the question of internal harmony comes in. If there is no internal harmony, if you are anxious, worried, or stressed by everyday things, no matter what you do, you will not sleep well.
Turn off Bluetooth on your phone, unplug the charger, especially if it's next to your bed, and if possible, turn off all electrical devices in the room. I would also turn off the Wi-Fi.
Avoid white and blue light 2 hours before bedtime. This means TV, iPad, and phone. These lights interfere with the brain and simply prevent it from switching off. Test the state of your brain with a simple experiment. Start reading a book and see how many minutes or pages it takes before you feel tense. Your brain is also tense while fiddling with your phone, but there, the events and stimuli dull the stressed state of your brain.
Do not use melatonin. It will have an extremely negative effect on you in the long run. But I think also in the short run.
Try to go to bed at the same time every day.
Sleep in complete silence. I know I can say this to someone who lives in a busy area, or is raising small children, and especially those with babies, but this writing assumes ideal circumstances with an ideal life situation. That's why I wrote that one should strive to adhere to as many points as possible, depending on their life situation. So, complete silence.
Half a teaspoon of Magnesium Citrate 30 minutes before sleep.
Breathe through your nose. Do this anyway, but especially when sleeping.
Do not drink any fluids for 1 hour before sleep. Not even water. Especially not alcohol, and I won't even go into things like caffeine or taurine now.
I wouldn't eat anything 3-4 hours before sleep. Max salad, small legumes, a protein shake, so only light things at most. Digestion is a very energy-intensive process that keeps the body awake. The more the body calms down, the more restful the sleep will be.
You will sleep much better if you have moved around that day.
Choosing the right mattress is completely subjective, but everyone needs to know that if you don't use a mattress with the right firmness for you, no matter what you do, you won't sleep well. There are such "everything" points, and the mattress issue is one of them. Find out what firmness is right for you, and sleep on it. Very important. Pillow too. Replace your mattress every 6 years.
Shower in the morning, but with alternating cold and hot water. This point touches a bit on cold therapy, just to show that everything is interconnected.
Before falling asleep, relax, or even better, do a simple stress-reducing breathing exercise. Another Tiian program point, you see.
Make your bedroom a place where you feel good. It should have an atmosphere, but one that is ideal for you. The color and texture of the bedding, the knick-knacks on the cabinet, the pictures on the wall, from the rug to literally everything, matters. Your bedroom should be the calmest point in your life. So let it be.
Do not sleep during the day. Never. Not even if you are completely exhausted during the day. You will completely disrupt your biorhythm.
That's roughly it. These are the most easily influenced factors, but sleep quality, as I mentioned, truly depends on internal processes and your internal state: anxiety, negative thoughts, fear, uncertainty, everyday problems, existential problems, traumas, marital issues, child-related issues, soul-crushing work, guilt, unresolved problems.
If one doesn't deal with these during the day, life will overwhelm them at night, because at night everything is louder, every feeling is much stronger, every problem intensifies. Your brain continues to process the stimuli received during the day at night. If there is chaos in your head during the day, your night will also be chaotic.
We need to put our lives in order to live life in its most beautiful form. Because it's not possible for something to be terribly wrong with me, but everything is fine in certain areas of my life. No. That's just as bad, and people would be very surprised if they experienced how much something they think is fine actually isn't. Like in the Matrix when the guy asks, "Why do my eyes hurt?" "Because you've never used them." Well, it's something like that with our lives too. "Why do I feel alive?" "Because you've only been vegetating until now." Tiian is an interesting experiment for this. For me too. I also need this program, just like I think many of us finally need really good sleep. Well, we'll see. In any case, start incorporating these 18 points into your daily routine. Not all of them, but a few, and then the rest will follow. The main point will arrive anyway with the psyche program point.
