Suggestions for Falling Asleep & Staying Asleep

A Sound Sleep by Dudley & Dean Evenson








We are a nation of insomniacs. 

With such busy lives, we all have trouble sleeping. 

Here are some guidelines to help you get better rest. 

We hope they are helpful.




Create a pre-bedtime routine or evening ritual that is perfect for you
Don’t drink anything for several hours before bedtime
A short walk in nature is beneficial but no vigorous exercise
Do only calming, relaxing, meditative activities before bed
Do some gentle stretches or yoga to help you unwind
Use only dim lights or soft lights in the bedroom and bathroom
Play peaceful music and take a warm, relaxing, soothing bath
Sit quietly in your room and meditate for 10-15 minutes
Keep a notebook by your bed to write down any recurring thoughts
You can also write down anything you want to get out of your mind
Don’t watch television, especially news programs in bed
Watch peaceful nature videos such as MEDITATION MOODS or EAGLE RIVER
If you read in bed, read something positive rather than anything adventurous or intense
Play soft, relaxing music for several hours before bedtime
If you like, play MEDITATION MOMENT starting an hour before you want to sleep
When ready to fall asleep, play A SOUND SLEEP or just play the second instrumental track
Breathe in deeply and exhale slowly, always returning your focus to your breath
Let go of any unnecessary thoughts, relax and fall peacefully asleep
If you wake up during the night, focus on your breathing and fall back asleep

Good luck. We hope these suggestions help.