10/27/2023
As I lay in bed last night and found myself beginning to feel anxious about sleep (ie not being able to fall asleep), I thought back to my day and remembered that I had caffeine in the afternoon and I did some computer work in bed. I also was up later than usual, reading. I tuned into my breath and started doing a body scan, and I was asleep before I knew it 💤
My top bedtime tips for healthy sleep:
1. Make the bed a sleep-only zone. Do not work, watch TV, or lay in bed unless you're planning on sleeping. This is crucial. When you lay down in bed, you want your mind and body to know that it's bedtime instead of being confused about what it's supposed to be doing there in that moment.
2. Create a relaxing environment for your last couple of hours each evening. Dim the lights, light a candle or start a diffuser, turn some calming music on, and get into some comfy clothes. I have a cup of calming tea each night and sometimes take a relaxing bath. Researchers suggest we turn screens off at least two hours before bed. Consider reading, drawing, meditating, and/or stretching instead.
3. If you're attempting sleep and you're still awake after 20 minutes, get out of bed and do something before trying again. Walk a bit, do some gentle stretching, journal, make a list for the next day. When you're feeling tired, get back in bed. Like I did last night, if you find yourself ruminating or starting to feel anxious, practice breathwork, body scan, muscle relaxation, or counting sheep.
I'd also encourage keeping phones turned off, tucked away, or out of the bedroom completely. Change the light settings on your phone, and use red lights in the bedroom if you must. Sound machines may contribute to restful sleep. Keep as much of a consistent sleep-wake cycle as possible. Also, assess your activity level, caffeine usage, and food intake. Among many other things, exercise/body movement helps with sleep. And your sleep will be affected if you're not eating enough and/or are having too much caffeine.
