Many people suffer from insomnia and sleep difficulties. Sleep is often associated with stress, anxiety, and avoidance. Using these strategies can help shift associated anxiety and stress and bedtime can be something we come to look forward to and enjoy!
Our minds create strong associations and if your sleep is associated with frustration and difficulties, then it can be difficult to relax. Also, if your bed and bedroom is linked with other activities, such as watching TV, working in bed, and eating in bed, then your mind doesn’t associate your bedroom and bed with sleep. Ideally, your bedroom and bed are for sleep and being intimate.
Habits and routines can be tricky to change all at once. Instead, focus on creating a routine that supports winding down and relaxing……promoting sleep. Some changes you can make are:
- Reduce screen use 1-2 hours before bed – helps to allow our brain to calm and be ready for sleep. Even better – try having your phone away from you while you sleep (reduces distractions), Try turning your phone to greyscale if you find it difficult to stop using your phone.
- Dim lights and having a calm, slow routine that includes what you need to do to sleep. e.g. changing, brushing teeth, applying face and body lotion, getting in bed, and lights out. The idea is to have the same routine to help your mind form strong associations, so it knows what to expect, further helping to relax.
- Prepare for the following day – check your diary and To-Do list etc- before you start your wind down routine. Knowing you are planned and prepared also helps with letting go of anxious thoughts and you can focus on relaxing.
- Try a calm body scan to help relax your mind and give your mind something to focus on. Focus on your bodily sensations – the blanket, the weight of your body pressed into the bed, relax any tension you notice in your body. Letting go of the day’s tension signals to your body and mind that it is safe to relax and sleep.
- Notice and allow thoughts or worries that come up. Fighting thoughts about something worrying you only perpetuates the stress and can just keep it replaying. Instead, follow through with the thought to focus past the worrying situation so you can see that you won’t be stuck at that stressful point, and all situations pass.
- Focus on Gratitude and the good things that happened in your day – small or big. Replaying positive experiences can help feel content and reassured.
- Don’t force it. If you notice you get distracted, be gentle and refocus on using one of the strategies. If it is taking more than 15-20 mins, get out of bed and restart your routine when you feel tired. Keep lights dim and do something that isn’t energising…and don’t’ use your phone or watch TV.
As James Clear, author of Atomic Habits, advises, looking at our habits that come before the behaviour can really help with changing habits. Sleep doesn’t just happen; we need to create routines and habits that are conducive to what is needed that allows us to relax and then drift off to dream land.