By M.A. Fuller, Reiki Practitioner & Stress Management Coach
Worrying, never-ending to-do lists, thinking and re-thinking events from the day and how things could have been done or said differently… sound like those noisy thoughts in your head when you are trying to unplug or drift off to sleep?
According to the Center for Disease Control, insufficient sleep is a public health problem. If you are among the 88 million Americans who report poor sleep because they are trying to remember or thinking of other things, then try out these four pillars of getting better sleep.
Pillar 1: Prepare
A friend calls the nonstop thoughts in our head at night “the ticker tape.” A way to get this ticker tape to slow is to prepare for tomorrow as a part of the bedtime routine. You can do this by checking the weather, choosing an appropriate outfit and laying it out, writing down your priorities for the next day, and packing your lunch or snacks so their ready to go in the morning. This can shave about an hour from your morning routine, which gives you more time to sleep in, start an exercise regimen, or read the paper… you can accomplish a lot in that hour you gain back!
Pillar 2: Pass Up
Become more aware of your nightly patterns and what could be prolonging that effort to fall asleep. Establish a no-screen policy an hour before lights out. And yes, that means no Facebooking or checking e-mails on your phone, and no TV. That’s an extremely hard habit to break for many, but the results are immediate once you do. Also pass on caffeinated beverages past 2 p.m. and meals after 8 p.m. as both actions can affect your journey to those much-needed Zzzz’s.
Pillar 3: Pamper
Being comfortable is important, so make a good investment in a mattress that you love, pillows that support your neck, and soft sheets that are breathable. Surprisingly, satin sheets are not the best choice because they trap heat and can cause users to toss and turn in discomfort. According to Sleep.org, your body decreases temperature to prepare for sleep, and you can jump start that process by setting the thermostat to 67 degrees. These few tips may seem luxurious, but pampering yourself in this sense will change your life.
Pillar 4: Positivity
The last thoughts as you drift off to sleep should be positive affirmations or gratitude. This is a healthy way to brighten your life and jump start your path to stress-free living. If you’re not sure where to start, go simple by writing or stating aloud: “I am grateful for the roof over my head, the food I ate today, and the love(s) in my life (like family and friends).”And if a negative thought comes to mind, put a constructive spin on it by examining the lessons to be learned or find the silver linings.
To avoid too much change or getting overwhelmed, start with one thing and go from there as you begin to achieve better sleep. Happy snoozing!
