So many things can affect our ability to sleep, it is no wonder then that 90% of adults report not getting enough sleep or waking up feeling tired and not refreshed. Let’s consider some ABCs of sleep and how they can influence our sleep.
Your dream A’s
– Anxiety it is often a major factor in sleep-related problems. There are many things that can play a role, from the stress and worries of the day to the actual worry of being able to sleep or sleeping until the morning. I often say that if we brought a kitten home and tried to grab it, snatch it away, it would slip out of hand. Much better to leave it alone and let it get to us. The dream is like that. Trying to force him to come to us rarely works. It is far better to take a more relaxed approach and aim to clear your mind of any talk. Maybe you use lists to make sure you won’t forget anything important and then you can put those pesky thoughts off before bed.
– Capacity. If we are plagued by negative self-talk about our abilities and talents or have a host of insecurities, it can affect our ability to sleep. Self-doubt deceives us and causes us stress. Therapy or a quality self-help book like my book, “Coping With Stress, Managing Its Impact” can help us deal with underlying patterns and habits. Try to find positive affirmations, ways to improve the way you talk to yourself to reinforce and reinforce your self-confidence. When that happens, it is often easier to calm down, relax your mind, and sleep.
– Exercise it is relevant, where you make sure that you have exerted yourself both mentally and physically. You may find your time filled with a lot of mental activity but little physical effort or vice versa. And that can cause restlessness and inability to sleep. Find a better balance by adding physical exercise like walking, a visit to the gym, or a soccer game, or make sure there is mental activity with quizzes, crossword puzzles, and stimulating conversation.
Your dream B’s
– Your bedroom It should be a comfortable and quiet place, an oasis where you can relax, de-stress and perhaps spend quality intimate moments with your partner. Try to keep it clutter-free, hide any work or office area so that your bedroom is your haven, a cozy place.
– It is worth investing money in a quality bed and bedding since you spend a good amount of time there. Treat it as an investment in your health and well-being. It really pays off and sends the message to yourself that your sleep time is important.
– Limits. Be firm with impositions on your break time. Insist that serious or contentious conversations and discussions be reserved for a more convenient time for both of you. Learn to say ‘no’ in an appropriate way if you feel like you’re being pushed in a direction you don’t want to go or if you’re starting to feel overwhelmed.
Your sleep Cs
– Colour make a difference in your home. Celebrate the seasons. Make sure your bedroom reflects how you want to feel; perhaps through the use of muted colors, dim lighting, scented candles, soothing textures for cushions and furniture, comfortable sheets and pillows.
– Cool and relax for an hour before bed. Turn off the technology and resist the urge to keep checking social media and emails unless there is an urgent situation that requires your attention. Treat the time before bedtime as if it were also turned off, as you prepare to take your night rest, recharge your batteries and renew yourself, ready for sleep and thus the next new day.
Respecting and paying due attention to the ABCs of your sleep can really help you enjoy a better and quality night’s sleep and therefore improve your waking times accordingly.