Dinner, Meditation and Sleep

Eat dinner by 8-8.30 p.m. Eat light. Go in for a soup, toast, grilled or roasted chicken, fish or vegetables and lots of green salads. Do not drink coffee after sinner as it may hamper your sleep.
About 30 minutes after dinner, sit down to meditate. Light a lamp or a candle and set in front of you. Sit down in the lotus position and focus on the flame with your eyes open. Practise this for a few minutes everyday till you learn to focus on the flame to the exclusion of everything else around it. This may take a few days. Now, shut your eyes and try to see the flame through your mind's eye. This will be difficult and may take several weeks or even months to masters. Once you reach the stage where you can visualise the frame (and nothing else) every time you sit down to meditate (even for the seconds at a time), you'll find that your concentration levels and memory have improved significantly. As you grow more proficient in this, increase the time you spend meditating
Go to bed by 10 p.m. Sleep for 6-8 hours. Soft mattresses are bad for your back. They do not support your spine property and this can lead to all kinds of problems later. It is best to sleep on a hard mattress, with a thin pillow under your head.

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