What is the best thing to do, i). before you sleep and ii). after you wake up ?
Make sure to take a nice relaxing bath/shower, stretch for a bit to relax. Then whe you lay down meditate on the Supreme/God/Allah/Vishinu etc with a peaceful mind and calm heart. Then drift off in to pleasant slumber.
When you wake up make your bed, and chant nice mantras as you do so. You could chant the Maha Mantra (Hare Krishna Hare Krishna Krishna Krishna Hare Hare Hare Rama Hare Rama Rama Rama Hare Hare), Say the Lords Prayer, etc. Basically get your mind right before you start your day.
For both instances, drinking a full glass will work wonders.
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