Human head, half transparent showing a serene, organized landscape inside, symbolizing a calm and controlled mind, while the other half is engaged in conversation

A serene bedroom at night, designed to convey calmness and relaxation. The room features a comfortable bed with an open book, softly lit by ambient light, and a decor that enhances a sense of tranquility. This setting is perfect for encouraging deep sleep

3 Steps to Sleep Deep & Rise Early

Do you struggle to find peaceful sleep and often find yourself hitting the snooze button multiple times each morning? If so, the secret to a deep sleep and an energized morning might be simpler than you think. The key lies in the content we consume—what we watch, read, and listen to before bed can significantly impact our sleep quality and our ability to rise early.

Understanding the Influence of Our Emotional Diet

Our thoughts, which directly influence our feelings and actions, are significantly shaped by our “emotional diet.” This includes everything we absorb through our eyes and ears. Just as our physical bodies are built from the foods we eat, our mental and emotional landscapes are constructed from the information we consume.

The Shift from Control to Chaos

Reflecting on the past few decades, there’s been a noticeable shift in our behavior and the level of control within families. Previously, children were more likely to listen to their parents, whereas today, that seems like a distant reality. What changed? The answer largely lies in the evolution of media—from the introduction of televisions to the omnipresence of smartphones and the internet. Our continuous interaction with various media shapes our perceptions and reactions, often leading us into a cycle of negativity if not carefully managed.

Three Steps to Regain Control and Enhance Sleep Quality

1. Monitor and Modify Your Evening Routine

The content you engage with before bed plays a crucial role in determining the quality of your sleep. Watching stressful TV shows, scrolling through social media, or reading upsetting news can agitate your mind, making it difficult to sleep deeply. Instead, try disconnecting from digital devices at least an hour before bed and engage in calming activities such as reading a book or meditating.

2. Start Your Morning Right

Resist the urge to start your day with digital content. Give yourself at least one hour every morning after waking up to engage in uplifting activities like meditation or reading inspirational materials. This practice sets a positive tone for the day and aligns your thoughts with your highest intentions.

3. Educate and Empower Yourself and Your Family

Write down the basis of your thoughts and discuss it with your family. Create a visual reminder of the kind of content that fosters a healthy mind and place it where everyone can see it regularly. This helps in cultivating an environment of positivity and control within your home.

Concluding Thoughts and a Guide to Practice

To truly master your mornings and nights, reflect on the content that fills your last hour before sleep and your first hour upon waking. Are you filling your mind with chaos or calm? Are you preparing yourself to be a ruler of your thoughts or a slave to external influences?

Shortcode = [sonaar_audioplayer elementor="true" tracks_per_page="" titletag_soundwave="" titletag_playlist="" hide_artwork="false" show_control_on_hover="false" show_playlist="false" reverse_tracklist="" show_album_market="false" hide_timeline="false" sticky_player="1" wave_color="" wave_progress_color="" spectro="" shuffle="" searchbar="" searchbar_placeholder="" player_layout="skin_button" cta_track_show_label="default" feed=1 el_widget_id="6a141b8" show_track_market="true" play_text="Listen" pause_text="Pause" notrackskip="true" strip_html_track_desc="1" track_desc_lenght="55" show_track_publish_date="default" button_animation="" track_memory="default" tracklist_layout="list" albums="111085" ]

Guided Meditation Practice

(Turn on above audio and start practicing meditation)

“Sit comfortably and visualize a point of pure, calming light in the center of your forehead. This is your true essence—peaceful, powerful, and stable. With each breath, imagine drawing in purity and peace from this light, spreading it throughout your body. Let go of any negativity with every exhale. Feel your thoughts slowing down, settling like dust after a storm. Affirm to yourself, ‘I am in control of my inner world, which shapes my outer world.’ Continue this meditation for a few minutes until you feel a deep sense of calm enveloping you.”

Implementing these steps can significantly impact not just your sleep quality but also your overall emotional and mental well-being.

To Find Nearest Rajyoga Meditation Center


How to control your mind bk shivani

How to Control Your Mind?

Uncover effective strategies for mind control and emotional mastery. Explore our comprehensive guide on cultivating inner peace, resilience, and a positive mindset in the face of life’s challenges.

Read More »