Escaping the Brain Rut: Getting a Good Night's Sleep Part IV

Good Habits


Welcome to Part IV, the final week in my series about Escaping the Brain Rut: Getting a Good Night’s Sleep! This week we are focusing on good habits for you to try to keep your sleep patterns healthy and regular.

I can almost hear the sigh coming through the computer screen as you read these good habit ideas. I can hear the whispered excuses and justifications.

The truth is I am not offering anything here that hasn’t been said before and that you don’t already know in your heart. But as a wayshower and awakener it’s my purpose and honor to lead you to the light of a different way of being. Like I said last week, there is no magic switch that makes everything better. You are here to experience and if you aren’t happy with your experience then do something different!

You are in control of your actions and responses and thereby your experiences. So release the old stories, free yourself from your blocks, take the wheel and turn left.

  • Prepare

If you spend your nights tossing and turning worrying about all the things you have to do, it’s worth going to bed a little later so that you can prepare for the next day. Knowing you don’t have to rush around in the morning will allow for more restorative sleep.

Before beginning your nighttime ritual:

  • Pick out your clothes and set up the coffee pot.

  • Write a to-do list so your brain can stop ruminating.

  • Wash your face and hands and brush your teeth and hair to wash off the day both literally and energetically.


  • Disconnect

 If you are rolling your eyes or feeling any resistance to this, then you probably REALLY need to do it. I won’t bore you with all the research about the blue light or the electromagnetic waves emitted from your phone or go on and on about how scrolling through social media and news before bed only keeps your mind active and agitated.

Just put the phone on Do Not Disturb and stick it in a drawer already!

At least try it for a full week before discounting the benefits of doing it.


  • Spend some time in gratitude

 Gratitude journals get mixed reviews, but I say give it a try for 30 days.

 What we send out comes back; it is an energetic invitation to the Universe to reflect back to us what we are focused on. Shifting your energy from feeling overwhelmed and beat down to being in gratitude invites things in which to be grateful for into your life.

 Also, spending time looking for the good in your day puts you in a more positive mental state helping to alleviate stress and tension.


  • Stick with your routine

Once you have found your magic sleep ritual combination stick to it the best you can. Creating a rhythm of consistency at bedtime trains the body and mind to relax and sleep.

As promised… personal nighttime ritual!

After giving up the OTC sleeping pills I knew it would take some of trial and error to find what would work for me. I began by applying some basic Feng Sui principles and adding a crystal grid around my bedroom. Then I added diffusing essential oils for sleep, hot flashes and overall wellness. I wash my face and hands, brush my teeth and hair and close the bathroom door before getting in bed. Once I’m in bed, I write in my gratitude journal then practice Lazy Bed Yoga, Qi gong breathing and grounding. Lastly, my phone goes on Do Not Disturb and is placed in a closed drawer.

I know this sounds like a lot but it only takes about 30 minutes and its completely worth it!

Occasionally I still find myself waking up in the middle of the night with my brain jabbering away. So I use the Mantra I shared in Part III or play some sleep music. This seems to preoccupy and quiet my brain enough to go back to sleep.

Over the past couple of years I tried most of the practices I have shared with you and they all have value.

I hope you give some of these ideas a try so that you can find your magic combination!

REMEMBER: If something doesn’t work for you try not to throw the baby out with the bath water. I suggest trying each practice that appeals to you for 7 days – 30 days. One or two nights is not enough time for your system to reset. Practices take time, your body-mind-spirit need to adjust and adapt. Somethings may help a little, but they aren’t enough. That’s okay, you may need to add another practice or two in order to find the combination that works for you. Either build on what you like or put a pin in what works so you can come back to it later.

Keep notes and record your experiences each day. Include:

·       Any significant or major events that impacted your day

·       The practice you tried

·       Time of night you did the practice

·       Your mood before and after the practice

·       What time you went to bed

·       The quality of your sleep

I have created a printable chart you can use to make this process even easier. Download it here.