Episode 101 How to Fall back to Sleep

There is a time for many words, and there is also a time for sleep
— Homer

Many people have challenges falling asleep while others find sleep easily but get woken up.  Once awake they have trouble getting back to bed.  There are steps to take before bed that will minimize waking up.  However, If you are unable to get back to bed, this episode will give you the tools to find that peaceful night once again

How to Sleep Soundly

  • Keep electronics out of the bedroom - Backlit screens impair melatonin production.  Melatonin is the chemical responsible for sleep and body rhythms. 
  • Develop a sleep routine - Go to bed and wake up at the same time every day, even weekends
  • Limit exercise to end two hours before scheduled bed time - Endorphins generated through exercise can impair sleep.
  • Limit all liquids - Most of all caffeine drinks and alcohol
  • Minimize naps during the day - no more than 15 minutes at a time.  Set alarm
  • No Eating before bed - enhanced metabolism will cause challenges getting to sleep
  • Make your environment comfortable - Extreme darkness and cool temperatures work best
  • White noise - Use a fan or air conditioner to minimize distracting noises
  • Use Bathroom - Use the facilities to minimize the need to go during the night

Physical reasons you wake up

  • Need to use the restroom
  • Shift in Temperatures
  • Abrupt noise or light

Mental reasons you wake up

  • Stress

Ways to get back to sleep

  • After 15 - 20 minutes of unsuccessful sleep - Get out of bed and either read or listen to soothing music in another room
  • Turn your clock around - The stress of seeing the time creates anxiety which makes sleep impossible
  • Use the Bathroom 
  • Keep lights low - Don't turn on lights when you get out of bed. The bright lights trigger your body to wake up.
  • Meditate - Visualize
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The Question of the Day

What types of thoughts keep you up at night?

 

Action of the Day

Create a bed time routine.