It's time for my annual blog on sleep. Did you realize you spend about a third of your life asleep? In addition to coaching, I help folks get better sleep using Cognitive Behavioral Therapy for Insomnia.
Here are some helpful hints to help you get better rest this year. After all, in order to reach your goals and be at your best you need to have some basics down, and that includes enough, quality sleep.
1. Don’t stay in bed tossing and turning. Guess what? Good sleepers get sleepy LOOKING at their bed. For them, it’s a cue for relaxation (like looking at the fridge can make you hungry). So, if you go to bed and don’t fall asleep within 15 minutes – get out of bed. Go relax somewhere else until you are sleepy again. That way your bed remains a strong cue for sleep (instead of worry and frustration.)
2. Don’t watch the clock. Tick, tick, tick… Generally clock-watching results in worry and tension…. which, paradoxically, wakes you up! Here’s a general rule of thumb: relaxation brings on sleepiness, and worry and tension brings on wakefulness. Knowing what time it is WON’T change how much sleep you get. NOT knowing what time it is WILL give you a chance to relax and fall back to sleep to get more zzzz’s before you have to get up.
3. Have a relaxing bedtime ritual. Help your body and mind wind down an hour before you go to bed by engaging in relaxing activities. Suggestions? Make your lunch for the next day, pick out your clothes, brush your teeth, read a semi-boring book. And keep the lights low and the tech devices off. They emit blue light, which is very stimulating (don't take my word for it, here's Harvard Health on blue light).
Our sleep needs are individual and it can take individual solutions to get us back on track. If you would like some coaching around healthy sleep habits, just hit reply to set up a coaching session.
All The Best,
Tips and resources to help you on your path.
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