Sleep
- Thread starter Racheliz
- Start date
What I've heard (on the Therapy in a Nutshell channel on YouTube) is not to lie in bed awake for more than 20 minutes. Get up and do something relaxing like reading or meditation or listen to an audio book for 15 to 20 minutes. Then back to bed and same thing. This prevents lying in bed being associated with a racing mind.
Routine and good sleep hygiene.
Don't use electronic devices before sleep.
Don't consume caffeine before sleep.
Do make your bed an inviting place.
Do keep your bedroom somewhat cool, temperature wise.
and as Lady Wolf said, when having trouble, get up and read or do something quiet for a bit.
I wish you well in your sleep journey.
Don't use electronic devices before sleep.
Don't consume caffeine before sleep.
Do make your bed an inviting place.
Do keep your bedroom somewhat cool, temperature wise.
and as Lady Wolf said, when having trouble, get up and read or do something quiet for a bit.
I wish you well in your sleep journey.
This link might help:
Specific Info for Insomnia
Also these two links:
Chinese Herbal Medicine and Acupuncture, World's Second Largest Medical System
Self-Treatment and Miscellaneous
From the perspective of traditional Chinese medicine, there may be some dietary changes that could help. I can say more about that if you're interested.
Specific Info for Insomnia
Also these two links:
Chinese Herbal Medicine and Acupuncture, World's Second Largest Medical System
Self-Treatment and Miscellaneous
From the perspective of traditional Chinese medicine, there may be some dietary changes that could help. I can say more about that if you're interested.
I've had the most luck with cardio. When I go to spin class first thing in the morning, I am basically knocked out that night. When I don't, I wake up sometimes 4-5 times throughout the night. The more consistently I do cardio (ideally every day), the better I sleep... sort of like a consistency bonus.
Some things others might have already mentioned that are supposed to help:
- Don't lie in bed for more than 20 minutes if you don't fall asleep. Ideally go to another room until you are ready to try and sleep again
- If you can't sleep after 20 minutes DO NOT use a screen. Read a book instead, or meditate.
- Don't use your bed for anything but sleep and sex
- Don't have a TV in your bedroom (or ideally any screen)
- Don't keep your phone by your bed. If you must use it for an alarm, keep it out of reach. Ideally, get an alarm clock, and keep your phone in a different room
All of the above are supposed to "train your brain" that your bed is for sleep. In this day and age a lot of brains thing beds are for watching TV.
Lastly, there is a therapeutic modality called "CBT for insomnia" which is evidence-based if you can find a therapist trained in it. As I understand it they go through all of the above and then they have you measure your sleep schedule and adjust your time in bed accordingly. I.E. if you only sleep a total of 1 hour each night and get up at 7 AM they'd have you not go to bed until 6 AM. Then gradually increase the time asleep back from 6 AM until you're on a normal schedule. I think they also have you keep a clock out of sight so you don't get anxious about what time it is.
Some things others might have already mentioned that are supposed to help:
- Don't lie in bed for more than 20 minutes if you don't fall asleep. Ideally go to another room until you are ready to try and sleep again
- If you can't sleep after 20 minutes DO NOT use a screen. Read a book instead, or meditate.
- Don't use your bed for anything but sleep and sex
- Don't have a TV in your bedroom (or ideally any screen)
- Don't keep your phone by your bed. If you must use it for an alarm, keep it out of reach. Ideally, get an alarm clock, and keep your phone in a different room
All of the above are supposed to "train your brain" that your bed is for sleep. In this day and age a lot of brains thing beds are for watching TV.
Lastly, there is a therapeutic modality called "CBT for insomnia" which is evidence-based if you can find a therapist trained in it. As I understand it they go through all of the above and then they have you measure your sleep schedule and adjust your time in bed accordingly. I.E. if you only sleep a total of 1 hour each night and get up at 7 AM they'd have you not go to bed until 6 AM. Then gradually increase the time asleep back from 6 AM until you're on a normal schedule. I think they also have you keep a clock out of sight so you don't get anxious about what time it is.
