Sleep¶
Next step¶
- wind down routine
Sleep has an important weight to it,
- We don’t sleep well
- → we worry
- → try harder to sleep
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→ don’t sleep well → ….
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If we’re too focused & goal oriented on sleeping, it can work against us
- Instead of self-pressure, recognize that a lot of people struggle with sleep
- common humanity
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Even if you don’t fall asleep, you can allow your mind and body to rest
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Bodies love routine (up to the individual cells)
- What’s your sleeping routine?
- Trust the process
Calm 7 days of sleep¶
Headspace 12 days of sleep¶
Day 4
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If you’re lying in bed, do you get stressed?
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If you’re awake at night, can you be okay with that?
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Environment: when you walk into the bedroom, what’s the feeling?
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Can you make it feel more relaxing?
Day 5
- What effect does your tech have on your sleep?
Day 6
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We spend a lot of time thinking about sleep
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When our head hits the pillow, without distractions, we realize how busy our minds are
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The busyness doesn’t have to affect sleep
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allow the mind to use up its momentum
Day 7
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Mindful sleep & waking state,
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Stability of awareness throughout the day transfers to sleep
Day 8
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Feelings of boredom: just another thought
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How do you wind down before sleeping
Day 9: Research shows eating earlier, taking a warm shower ⇒ winding down
Day 12
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Watch the visualization, as if it’s happening to you
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Commit to maintain the sense of clarity & calm throughout the day
Hurry Slowly Episode¶
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Learned Insomnia (psychophysiological insomnia)
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Looking at your bed and thinking “omg this isn’t going to be a good night’s sleep, I know it isn’t ⇒ self fulfilling prophecy
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Solution: Go to another room and “this is my time to read this book I’ve been dying to read
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Until I can’t wait until to go to bed
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Imagine the bed is the restful place it is
What's stopping me from doing my bedtime routine? * I find that doing