Thirty- third day -- How to sleep

Exercise

I did about 4500 steps during the slow jogging forward and backward at home, total 3 km, another 20 counts each of sit-ups, push-up and touch-and-go, winding down with BaDuanJin. 

I experience a few pricks during the exercise towards the end of the slow jog as the throat was getting dry. There were some pricks during the winding down exercise too. There were more pricks during breakfast. It is as if to remind me of eating slowly and masticate the food until it was watery before swallowing. After breakfast I noticed a little star at the bottom of the sight, sat down to rest and massage the back of the neck. It was gone in awhile, perhaps 10 minutes. 

Sleep

After listening to Dr. Neil Stanley on 'How to Sleep Well' I wrote down some notes. Here are some pointers on sleeping:
  1. The temperature for a good sleep is between 16 to 18 degree Celsius
  2. Avoid bright lights in the room
  3. Avoid coffee or tea before sleep
  4. A quiet and calm mind
  5. Relax body before sleep
  6. Bedroom is conducive for sleep, simple and no clutter
  7. Read a book before sleeping
  8. Avoid blue screen when using computer switch to more yellow tint
  9. Stop working at least an hour before winding down to sleep
  10. Think of a sweet story or the wonderful time you have before sleeping
  11. Avoid exercising just before sleeping.
  12. A tire body encourage rest. Perhaps have more tiring exercise in the morning
  13. Exposure to sunlight in the day will help to regulate the body circadian timing
  14. Go to bed only when your eye is tire
  15. Establish a sleeping routine
  16. Don't get into fight or argument before sleeping or discuss difficult problems just before sleeping
  17. If you can't sleep, wake up and do something. Only get to bed when you felt tire.
  18.  Tell your body when you are going to wake up and when you are going to sleep. Set the body clock.
  19. Sleep routine varies from person to person. Localised the sleeping routine. Listen to the body.
  20. Avoid any stimulant that excite the body, food or drink.
  21. Good sex and a tire body 
  22. No smoking before sleep
  23. Create a good sanctuary for sleeping, a place that is safe and secure
  24. A nice smelling environment that encourage sleep. Some natural oil or incense may help.
  25. A dark bedroom 
  26. Reduce the ambient noise
  27.  A good comfortable bed which can support the body and resulting in no body strains the next day
  28. If the partner disturb your sleep, sleep separately
  29. Some herbal or supplement may encourage sleep
  30. Wear loose and comfortable clothing to sleep
  31. Find your comfortable position to sleep
  32. Pillows, bolster, and sleeping aids could help one to sleep
  33. A shot of Whisky or wine before bed

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