Last week I discussed some mistakes we unwittingly make that can lead to insomnia. The good news, however, is that there are "anti-mistakes" that can help you get off that road to insomnia! If you missed that blogpost, click on this link to read it -
Now, on to the cure!
Just Make a Commitment to Yourself
The Effortless Sleep Method consists of 12 promises, 12 commitments, not 12 cast-iron rules. Making these promises should not be difficult. Stick to them with energy, with optimism, with dedication and feel goodabout it. You are taking control you are taking responsibility to make your life better.
The First Six Promises: Sleep Hygiene
The first six promises refer to very simple non-drug solutions which are effective in almost all early cases of insomnia. Sleep hygiene is really just a common-sense set of behavioural guidelines which help to restore normal sleeping patterns. For most, sticking to the first six guidelines will be all that is needed to begin sleeping well again. Whether you’ve suffered for years, or whether your problem is new, you must make the first six sleep hygiene guidelines part of your life.
Preparation – Make Things Easier on Yourself
These are not ‘rules’ but are small lifestyle changes which many people find make sleep just a little easier.
Cut Out Stimulants Before Bed
Coffee should be limited to one or two cups in the morning. Don’t underestimate the effect of a strong cup of tea. Cola drinks also contain a surprising amount of caffeine.
Get Some Exercise!
If you find yourself tired all day, but wide awake when it gets to bedtime, this is often because you have not had enough exercise. Going to bed at the end of a long tiring day is one of life’s greatest pleasures. If your muscles are tired, then getting into bed and resting can be quite delicious.
Sort Out Your Environment
Make your bed and bedroom as comfortable and inviting as possible. If your mattress is old and lumpy, change it. Buy some new 100% cotton, fresh and crisp bedding. Don’t skimp on lovely feather pillows and duvets. Make sure your bedding is always freshly laundered and smelling nice.
Most people sleep better in a warm bed in a cool room. So, turn the heating off and pile up the bed, or use an electric blanket. Wear socks in winter and add an extra duvet. If you don’t have air conditioning, try a fan – the ‘white noise’ it emits is very soothing and can be almost hypnotic.
Most people sleep best in a very dark room. Get blackout curtains or try eye shades.
Set aside time for relaxation or meditation, even if it is only 15 minutes a day. You may be amazed by the effect that this can have on your life in general.
A hot bath or shower one hour before bed can be extremely helpful. As the body cools down, sleepiness sets in, reaching a peak one hour after the bath.
Seems easy enough, right? Next week I will share the 12 promises you need to make to yourself to ensure you get a good nights sleep.