This is Part 2 of my series on sleep. The first blog was about why you aren’t going to bed on time. This one is about insomnia and what you can do about it. First, let’s have a brief review of why sleep matters. If you are not getting the sleep, on a regular basis, that your body needs, several bad things happen. First, you will not feel as well or enjoy yourself as much the next day. Second, you will be less alert and will have more trouble with learning and memory. Three, you will have poorer planning ability. Forth, you will have more emotional reactivity. Fifth, your judgement, including moral judgement, will be poorer. (So, if you are thinking of doing something ethically or morally questionable, and notice you are tired, postpone that decision.). Sixth, your problem solving skills will suffer. Seventh, your brain will have a harder time getting into a routine, including regarding sleep. Eighth, you may be harming your brain and heart health. (More studies are coming our showing negative long-term costs to our health of chronic inadequate sleep.)
So, assuming you are now on board with the concept of needing adequate sleep, let’s talk about easy changes you can make to improve your sleep.
First, go to bed and wake around the same time every day. If you want to loosen up on the weekend, or your days off, try to keep these times within an hour of your usual. If you need to move your bed-time due to new routine, such as new work schedule or back to school or end of vacation, do not expect to do it all at once. Adjust by an half hour every couple of days, until you reach the new desired time.
Next, move your body. Whether you go to the gym, do calisthenics on your living room floor, walk around the block, or just work in your house or yard a couple for an hour or two after work, move your body more. The single activity that makes the most difference in decreasing insomnia is moving your body. Do an hour or two of movement every day.
Create a relaxing sleep preparation routine. Turn off all screens at least one hour before bed. (The blue light tells your brain to wake up.) If you want to read, read printed matter. Perhaps look at a picture book. Write in your journal. Enjoy a book of mediations or a book of positive-thought-for-the-day.
Refrain from things that stir you up or make you tense for at least one hour before bed. No news. No movies, shows, or content that creates distressing emotions such as anger, annoyance, fear, anxiety, tension, or confusion.
Refrain from any real life activities that create those emotions. If working on your finances or budget gets you tense or worried, refrain. Do not address family problems or points of conflict – if at all possible – within one hour of bed. (Best to do earlier in the evening or on the weekend.)
Create instead a comforting routine such as reading or writing by low light, having your favorite blanket or jammies ready, soothing yourself with a perfumed lotion or cuticle cream, receiving or giving yourself a foot-rub, or other soothing/relaxing activity.
Determine your cut-off time for caffeine. For many it is mid-afternoon.
Restrict your self to only one drink and make it several hours before bed. Alcohol raises your body temperature, which decreases quality of sleep and alcohol, although it may put you to sleep, disturbs movement through and proper time spent in each of the stages of sleep.
If you are waking for the toilet, restrict fluid for 90 minutes before bed, so your bladder does not become full while you sleep.
Create a conducive physical environment including no bright lights, cool temperature in the bedroom, and a family quiet time in the house to be observed for one hour before bed.
Do nothing in the bed except snuggle and sleep. No devices. No eating. No reading. Ideally, read in a club-chair near the bed and then climb in bed when sleepy. If that is not possible, read in the nearest comfortable chair to the bed. You want your brain to learn to associate the bed only with sleeping (and snuggling) and nothing else.
Use breathing techniques and guided imagery to help you float off. There are many apps now you can check out and several are free or have limited selection for free.
If you have lain in bed for 20 minutes or more, get up, walk around the house a little, look out a window, get a sip of water, and then go back down.
Change your focus from “I got to get to sleep” to “I’m resting and rest is good for me.” Also, “resting is pleasant and relaxing.” Also, “resting is good activity in and of itself. I don’t have to fall asleep right now.” All true, by the way.
If still awake after another 20 minutes, repeat the process.
And, by the way, you don’t actually need an app to do a breathing technique. You will learn easily enough how to do it yourself.
If you make these changes, I believe you will see improved sleep quality. My clients have been able to achieve measurable results this way.
Sleep well!
All My Best ~
Dr. Lisa
P.S. If you do all this for 30 days, and still are having trouble, call me. We will figure it out.