We learned in the first part of this series why sleep is so important. Which begs the next question... how do I improve my sleep???
The great news is there are a whole host of things you can do to set yourself up for better sleep, some more obvious than others.
Perhaps more useful for hard working young professionals and stressed out execs is how best to navigate that feeling of waking, fully alert, at 2am with your brain racing at 100 mph.
We'll dive into everything here...
Setting Yourself Up for Success
No doubt, preparing the body and mind for the optimum night's sleep will help you to sleep through the night.
Here are my top tips - some obvious, some less so, all important:
Caffeine has a loooonnng half life which means that it can circulate in your body, at a reduced rate, for up to 12 hours - try to not drink it after 11am
Set a routine - your body doesn't understand the concept of weekends; if you're struggling with sleep, going to bed and getting up at the same time every day is really helpful
Low level lighting - this is a personal favourite and easy to do; from 6pm or so cut the 'big light' out and use lamps and candles, preferably below eye level
Temperature - the body cools 2 degrees as it starts to sleep, so you can jump start this by having a warm bath an hour or so before bedtime, or opening the window to your bedroom in cooler months
Meditating for 10 minutes before bed is scientifically proven to improve sleep, it engages the parasympathetic nervous system which increases relaxation
Stress is the biggest enemy of sleep, more on this in Part 3, so anything you can do to de-stress is crucial, for some it's exercising earlier in the day, for others it's reading a book
If possible, keep the bedroom for sleeping, your body takes cues from its environment, don't spend hours watching TV in bed or scrolling through your phone. If you want to do this, do it in another room
Obviously, reduce screen time and blue light, this is easier said than done, so see above, try not to do it in bed and follow it with reading a physical book or meditate after
Scents are a quick and easy one to try, lavender is the obvious choice but see what works for you and invest in a spray or a diffuser - again, engages parasympathetic nervous system and reduces cortisol
Eye masks were a game changer for me, took a little while to adjust to but well worth the effort, particularly if you share a bed, or have street lights outside the room
Bed time stories aren't just for children - if meditation just isn't happening for you yet, and you're not much of a reader, listen to an audio book or podcast, there are even apps with bedtime stories; when we've had a stressful day, listening to something else can take our mind off of the events of our lives and allow us to switch off
Learn your circadian rhythm; evolutionary we're wired to be more alert at different times to protect the tribe, there is no point trying to go to bed at 9 if you are a night owl, learn what works best for you and see if you can arrange flexible working, if necessary
How to Drift Back Off
Waking up each night, often at the same time can be demoralising. Feeling wide awake and like you have no hope of falling back asleep, can lead to intrusive thoughts which are the last thing you need.
Here are my top tips for getting back to sleep:
Don't check the time!!! Honestly, it serves no purpose and is just something to obsess over and will increase anxiety
Put back on a sleep story/guided meditation - fears and stresses are amplified at night, take your mind off things and try whatever you do which works as you prepare for sleep - 'brown' and 'white' noises can also be streamed which make overthinking more difficult
Or meditate - mediation is a practice, and can frustrate, if you find it challenging, try going on a 'mental walk' of a familiar journey, think about what you'll pass on the route, any sights, smells etc. the more minute detail the better
Give it about 30 mins (obviously without checking the time); your brain will start to associate your bed as a place to toss and turn and ruminate on past mistakes and future problems - the aim is to associate it with sleep, so get up, go to another room, read a book and then try again
Switch pillows - not for everyone, but if you enjoy a cooler pillow, keep one by the side of your bed so you can easily switch
Don't panic if you aren't falling back asleep - if this is a regular thing, you will no doubt be tired during the day; instead of seeing this as a time you must sleep, just view it as a time to lay back and relax (how nice would that be during a busy, tired, stressed day???)
Join me in Part 3 where I'll explain some of the neuroscience behind sleep and how hypnosis can help.
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