A friend just said they have trouble sleeping. I've had lots of issues from time to time. And I feel like I just really got a handle on it (knock wood). But also, I've read a ton of articles and tried many, many techniques. So I figured I'd share. In no particular order:
My newest realization is that I always said, and my parents always said, "Get ready for bed." But that doesn't help your mindset. So don't think, "I'm getting ready for bed." Think, "I'm getting ready for sleep."
- Very important is to get into a regular habit of going to bed and getting up at the same times, daily. Because otherwise you're just jetlagging yourself on a regular basis. You have to fight through getting up to go to the bathroom (don't drink anything for hours before bed), or eat or walk around. And if there's a night that you stay up late, still get up at the same time. And if you have to take a nap, keep it to 20 minutes. Even if you don't fall asleep but just quietly lay there for 20 minutes. If you nap longer, then it throws your sleep cycle off.
- If you have lots going through your head, keep a pad and paper nearby, write everything down that you need to think about the next day and then give yourself permission to wait until tomorrow to deal with it. Nothing important will happen overnight.
- Turn your phone off.
- Don't eat anything before bed, and no caffeine for many hours before bed. I know I need to not eat anything stimulating after 9. Really 8, depending.
- gentle stretching/yoga before bed can be helpful.
- My dad's idea was, after getting into bed, to focus on each part of your body to relax and work your way up from your toes. He said he never made it to his knees, he was already asleep.
- meditate before bed. Or try any of the apps that have sleep meditation or sleep stories.
- My new trick I mentioned. Focus on the breathing from your nose. And/or use earplugs. You'll hear yourself breathing louder. I used to focus on a white noise machine. But that didn't always do it.
- If you have stuff to talk about, do it before you get into bed.
- Read or play very mindless games. It's not just about relaxing. It's about getting rid of all the thoughts keeping you up.
- Other people have other tricks. I don't like the idea of medication. It's very addicting, very fast. And you don't want your body getting used to it.
- If you wake up with a tense jaw, you need a mouthguard to protect your teeth.
- If you wake up with a stiff back or neck, you probably need a different pillow.
- Best to sleep on your back so your body lays out flat after sitting a large part of the day.
- If you roll on your side, try to not tuck your neck. Keep it in line with your back. You don't want to wind up hunched over when you get older.
- When I was young, I found specific music that had a very repetitive guitar (or any instrument) line that I could focus on. I would listen to the song over and over until I meditated/lulled myself to sleep. Easy to do now if you have an Alexa. I used to wake up when the tape ran out and I could take my headphones off and go to sleep!
- Relaxing before bed is really important. I sometimes wake up very tense. I have nightmares, and that doesn't help.
- A short mantra can help. Like, "I am sleeping."
Some added jetlag and beauty tips:
- Drink lots of water, just not before bed.
- sleep face-up so fluid doesn't pool, giving you bags under your eyes or a puffy face.
- Try to get into the timing of the new location FAST. So force yourself to stay up if you have to. Or go to bed early if you have to.
- Get into the sunlight and breathe!
For more travel tips, see my previous post!
If you appreciate the tips, please forward.
Be well, sleep well!
