Self Talk for Sound Sleep - Two Free Scripts

Marianne's sound sleeping kitties, Giacomo and Mookie
Photograph by Marianne, used with permission

Earlier this week my friend Marianne shared her self talk for sound sleep and kindly agreed to let me edit and share it with you here (hearty thanks to Marianne for doing so!). Self talk can be a wonderful natural sleep aid that can help your sleep get better and better the more you use it. 

First I'll share Marianne's personalized version of self talk for sound sleep and then I'll share the one I developed for you all. Feel free to use either or both (or parts of either or both) as part of your positive self talk for just the kind of sleep you need.

Marianne's Self Talk for Sound Sleep

• I get a good night's sleep every night and it makes me feel great
• I value my sleep and never let less important activities interfere with my good sleep habits
• I wake up feeling rested and refreshed
• Because I am well rested I can get up early and do my cardio workout
• Getting great sleep allows me to wake up before anyone else and have our home to myself and that quiet time is something I treasure

Your Self Talk for Sound Sleep 

• I love to experience deep, restorative sleep
• I sleep soundly each night and wake up feeling refreshed and energized
• I turn off all screens at least an hour before bedtime
• I keep to a regular bedtime schedule, going to bed at the same time each night so my body can prepare for its well deserved rest
• In that last hour before bed I enjoy relaxing activities to unwind as part of my pre-sleep routine 
• Because sleep is important to me and my health, I make relaxing before bed and getting to bed on time high priorities
• My bed is my haven, a great place to relax, let go and enjoy soothing, serene sleep
• Getting great sleep allows me to enjoy my life more fully 

I recommend that you post your version of self talk for sound sleep somewhere you'll read it every night as you prepare for bed (perhaps where you brush your teeth). Even if you don't yet have good sleep habits, read it as if it's already true. Read it aloud when you can. Read it often and soon your brain will be working with you to establish great sleep habits and hopefully you too will be experiencing nights of deep, restorative sleep.

May you experience the best sleep possible! May God bless Marianne and may He bless you too! 

Related posts:
4 Simple Tips for Better Sleep: http://lovejoyandpeas.blogspot.com/2013/07/4-simple-tips-for-better-sleep-and.html
DIY Sleepy Time Tea: http://lovejoyandpeas.blogspot.com/2013/08/diy-sleepy-time-tea-recipe.html
Sleep hypnosis: http://lovejoyandpeas.blogspot.com/2011/11/pill-free-natural-sleep-aid.html
 

DIY Sleepy Time Tea Recipe

Image by Krosseel

Insomnia and other sleep issues affect a lot of people. However, I was surprised to learn that almost half of America has trouble sleeping. 30-50% of the population struggles with insomnia, according to Get Better ZZZS. In the article by nourishedkitchen.com they recommend this DIY sleepy-time tea to enjoy before bed to "help you unwind and bring on the zzz's.

Ingredients

• 1 tablespoon dried lemon balm
• 2 teaspoons dried peppermint
• 1 teaspoon fennel seeds
• 1 teaspoon dried rose petals
• 1 teaspoon dried lavender flowers
• 2 slices dried licorice root

Directions
Ground the ingredients in a mortar and pestle, then combine with boiling water in a teapot. Strain and enjoy!"

I enjoy a cup of tea as part of my nighttime winding down routine so I thought I'd give my own version of this tea a try. I don't happen to have all of the ingredients listed above on hand but I do plan to dry some of the lemon balm, peppermint, rose petals and lavender flowers from my garden and give that combination a try. If you have digestive woes though, the fennel and licorice would probably be especially beneficial.

On nights when I have trouble sleeping, I still use this hypnosis program. But most of the time my routine helps me wind down and sleep soundly. 

What works for you for good sleep? I hope you have deep, restful sleep tonight! May God bless and keep you and give you deep, restorative sleep!

Source: 
Get Better ZZZS article on page 76 of the Fall 2013 issue of ZLife Magazine (for Zumba Instructors who are ZIN members)

Related articles:
Natural sleep aid: http://lovejoyandpeas.blogspot.com/2011/11/pill-free-natural-sleep-aid.html
Tips for better sleep: http://lovejoyandpeas.blogspot.com/2013/07/4-simple-tips-for-better-sleep-and.html
Happiness tips: http://lovejoyandpeas.blogspot.com/2013/08/75-ways-to-feel-happier.html 

Disclaimer: This post is my opinion only and I wasn't paid or asked to write it. My only connection to anyone or thing mentioned is as a certified Zumba instructor.

4 Simple Tips for Better Sleep (and Getting to Bed Early)

Sleeping Baby Image by mbielik

1) Establish a relaxing nighttime/before bed ritual. Whatever works for you: a warm bath, reading soothing poetry, prayer, meditation or maybe mindfully setting your clothes out for the next day.
2) Turn all screens off a couple of hours before you plan to go to bed (if you can't bear to do it that early then an hour ahead or even half an hour ahead would still be beneficial).
3) "I Can Make You Sleep" book/cd (my review here) or perhaps another hypnosis for sleep program.
4) If needed, set a calm-sounding alarm to remind you to turn off your screens and/or start your nighttime ritual so you start them in time to be done before your desired bed time.

Hope one or more of these tips help you! May God bless you and give you pleasant nights of deep, refreshing sleep!

Note/Disclaimer: This post is my opinion only and I wasn't asked or paid to write this post nor am I affiliated with anyone or thing mentioned in the post. However, I was asked for tips on getting to bed early and thought that by sharing my answer it would help more people.