Yes, everyone knows about sleep hygiene, as you put it - but loads of us don't do it. I have no devices in the bedroom at night - but I know that's a bit hardcore and lots of people would feel more anxious than not. A big factor in my sleep patterns is "switching my brain off" so that I can relax and over the years I've found the main ways I do that are dull, but effective:
1 I have a to-do list (or brain dump) as I call it and update it every evening before finishing work if possible so that I've "ruled off" after the day. It doesn't stop random thoughts about work popping into my head, but they tend to be ideas rather than "Was I supposed to do x today?"
2 I also have a very simple journal that prompts you to write one thing you are grateful for - or a moment to savour. It's just 4 lines a day. I tend to use it as a bit of a "did this then did that" but again, it rules off the day. I tend to do that just before bed.
3 Obvious but pelvic floor exercises will help your bladder "keep it in" all night. Part of needing a wee is just your floor gets weaker over time - at least women's do so I assume its the same for men.
4 Finally - I learned Transcendental Meditation - or TM - and while I don't practice it twice daily like one is supposed to - I have found I can use my mantra to help get me off to sleep on the few occasions when I can't. A regular meditation practice of any sort is hugely beneficial to sleep.
There's an interested TED talk by Arianna Huffington on the importance of sleep - check it out.
I really like #1 and may have to borrow it. Right now I tend to clock off at 9pm, but I'm trying to find ways of spending those 2 or so hours beforehand by doing stuff that's a bit less intense: more planning than doing. The idea of creating the list for tomorrow really helps that sense of clocking off for the day, which I like a lot.
I keep wanting to get back into journaling. I was doing a really good job of filling in my Day One app almost every day from last September up until the end of the Beforetimes, so that's definitely something I'd like to get back into.
A thought from Merlin Mann helps me on those nights where I really can't sleep, and that's basically to stop trying to get to sleep. So often you screw yourself up into a tight ball because you're like "I absolutely must sleep", and that tension doesn't help. I also heard the podcaster Brian Ibbott talk about going over song lyrics in his head, as a way to give the brain a job.
I reckon between all of us, we'll crack this sleep malarky.
Nice! I’m glad the pillow is helping your sleep. I bought a Hullo buckwheat pillow a few years back and LOVE it, but have recently switched to an ikea foam pillow because I’ve been wearing a Bluetooth sleep mask with headphones so I can listen to music without bothering my bedmate.
I still have a long journey ahead of me in improving my sleep. I routinely get up to use the bathroom in the middle of the night.
Yes, everyone knows about sleep hygiene, as you put it - but loads of us don't do it. I have no devices in the bedroom at night - but I know that's a bit hardcore and lots of people would feel more anxious than not. A big factor in my sleep patterns is "switching my brain off" so that I can relax and over the years I've found the main ways I do that are dull, but effective:
1 I have a to-do list (or brain dump) as I call it and update it every evening before finishing work if possible so that I've "ruled off" after the day. It doesn't stop random thoughts about work popping into my head, but they tend to be ideas rather than "Was I supposed to do x today?"
2 I also have a very simple journal that prompts you to write one thing you are grateful for - or a moment to savour. It's just 4 lines a day. I tend to use it as a bit of a "did this then did that" but again, it rules off the day. I tend to do that just before bed.
3 Obvious but pelvic floor exercises will help your bladder "keep it in" all night. Part of needing a wee is just your floor gets weaker over time - at least women's do so I assume its the same for men.
4 Finally - I learned Transcendental Meditation - or TM - and while I don't practice it twice daily like one is supposed to - I have found I can use my mantra to help get me off to sleep on the few occasions when I can't. A regular meditation practice of any sort is hugely beneficial to sleep.
There's an interested TED talk by Arianna Huffington on the importance of sleep - check it out.
I really like #1 and may have to borrow it. Right now I tend to clock off at 9pm, but I'm trying to find ways of spending those 2 or so hours beforehand by doing stuff that's a bit less intense: more planning than doing. The idea of creating the list for tomorrow really helps that sense of clocking off for the day, which I like a lot.
I keep wanting to get back into journaling. I was doing a really good job of filling in my Day One app almost every day from last September up until the end of the Beforetimes, so that's definitely something I'd like to get back into.
A thought from Merlin Mann helps me on those nights where I really can't sleep, and that's basically to stop trying to get to sleep. So often you screw yourself up into a tight ball because you're like "I absolutely must sleep", and that tension doesn't help. I also heard the podcaster Brian Ibbott talk about going over song lyrics in his head, as a way to give the brain a job.
I reckon between all of us, we'll crack this sleep malarky.
great article :)
Nice! I’m glad the pillow is helping your sleep. I bought a Hullo buckwheat pillow a few years back and LOVE it, but have recently switched to an ikea foam pillow because I’ve been wearing a Bluetooth sleep mask with headphones so I can listen to music without bothering my bedmate.
I still have a long journey ahead of me in improving my sleep. I routinely get up to use the bathroom in the middle of the night.