In a nutshell
I’m a cured insomniac, or better said I had sleep anxiety for years.
Let’s cut to the chase and see my top 10 bad habits that ruined my sleep for a really-really long time:
- worry over things already happened / did not happen…
- worry over things that will happen / will not happen…e.g. the next day (my presentation, exam etc.)
- worry over things that might / might not happen
- negative self talk ( anything not supporting but weakening)
- getting annoyed by night noises (snoring of partner, the clock ticking, dog barking etc etc.)
- reading e-book or any light-emitting device at night (before sleep or when I wake in the middle of the night)
- too hot room temperature
- too much eating/drinking before bedtime, greasy food
- drinking alcohol before bedtime
- falling asleep in front of TV/scrolling social media feeds or Youtube videos
Fix your sleep – see my suggestions
NR.1. – Positive self talk no matter what :-).
NR.2. – Relaxation, meditation before bedtime.
NR.3. – Eating light and having early dinner, and never drink more than 1 dl 1 hour before going to bed.
NR.4. – You might find this funny but I never look at the clock if I wake in the middle of the night and if my worries start! I begin to use on of the techniques I’ve learnt from my mentor. These are:
NR.5. – Breathing exercises just before entering sleep or very simple breathing and repetition techniques, e.g. thinking of the numbers “1” and “2” as I inhale and exhale.
NR.6. – Of course peaceful surroundings and darkness also can help and it is better to have lower temperature in the room with heavier blanket.
NR.7. – Sleeping on your left side is beneficial or finding a favourite sleeping position with 1–2 pillows.
NR.8. – Awareness is key: as soon as you realise you do something against your sound sleep, you can start to change. Be alert!
NR.9. – You can change your bedtime habits anytime. Be opened to change, to try new techniques, methods, solutions.
You never know when to find the best ones but surely give more chance if you keep on trying.
NR.10. – Anyway, how you spend your night very much depends on how you spend your day, so…
Think about this 🙂
Share it with someone who might find this helpful!
Wish you mindful life,
Ed