Ancient Greeks believed that sleep was a gift of the greek god Morpheus, And he could grant
it, or refuse it, to us mortals at will. That's kind of what sleep feels like to
me - - except instead of being given by an ancient deity, it is more of a role of the
dice. some nights I get a good night's rest, other
nights, it feels like I will never be able to go to sleep again. and Even worse it seems
like the nights when I need sleep the most, like when I have something REALLY important
the next day, those are the nights I never get enough.
I'm not the only one who feels this way. Anywhere from ⅓-½ of all adults say they
don't get enough sleep, and the numbers are even higher for teenagers and young adults.
But There are things you can do to get more sleep.Here are 10 tips from cognitive behavioral
therapy about how to fall, and stay, asleep without any pills or medications:
number 1: Understand your sleep patterns: Before you try to change the way you sleep,
it's important to understand how you sleep. When do you go to bed? How long does it take
to fall asleep? Do you wake up during the night? Do you take naps during the day? Keep
track of these things using this worksheet available in the description below.
Number 2: Make your bed a sanctuary for sleep: In a previous video Ali and I talked about
classical conditioning and how your brain is primed to make associations. You want to
make sure that the ONLY thing your brain associates with your bed is sleep. Don't read, study,
eat, or watch videos in bed- and don't use your phone. What about other things that happen
in bed? You know. Other things. Yes… you can do those things in bed...in
fact research shows that adults who practice this fall asleep faster than those who did
not. Number 3: Get up if you can't sleep: If
you can't sleep within 15-20 minutes, don't just lie in bed, toss and turn, or stare at
the clock. Get up, out of bed, go to your couch and do something relaxing like reading
a book or listening to soothing music. Be sure that you don't do anything that is
going to wake you up more, like make you angry or gets you too involved.
Once you feel drowsy, try going to sleep again. It might take five minutes, it might take
an hour, but that's ok. The goal is to listen to your body and go to sleep when you feel
sleepy.Staying in bed when you can't sleep can associate your bed with insomnia, and
no one wants that. Number 4: Think realistically: If you're
struggling with sleep, it's normal to have thoughts like "I'm never going to have a
normal night of sleep again", "Insomnia is ruining my life", or "How am I going
to be able to function tomorrow?" the reality is one night of sleeplessness isn't going
to ruin your life. you have another chance to improve your sleep tomorrow.
number 5. They are going to hate this one. Number 5. Wake up at the same time: You don't
always have control over when you get tired and go to sleep, but you do have control on
when you get up the next day. This is going to be really hard at first, especially if
you're having a hard time falling asleep. But resist the temptation to sleep in because
it'll make it that much harder to fall asleep in the future. And whatever you do, NEVER
use a snooze button. Watch this ASAPscience video for more on that.
Number 6: Create some nighttime rituals that you can use everyday. This will help your
body get ready for bed. These are things like reading a relaxing book, or taking a warm
shower. Don't do anything too active like exercise because that'll wake your body
up. and however much you might want to look at
your phone in bed, don't! The light from the screen can start waking up your brain. Even
if you have it on night mode. and looking at emails, the news, and your todolist can
get stressed and make it hard to sleep. Number 7: Use relaxation techniques. Sometimes
people get stuck in thoughts that make it hard to go to sleep. so find a skill that
can help you relax. Some people like journal about their thoughts in the evening. Others
use deep diaphragmatic breathing. Or you can try progressive muscle relaxation, guided
imagery, or meditation. There are a lot of resources for this and I've linked to some
of my favorites in the description below. Number 8: Limit evening substances: certain
Substances can mess with your body's internal clock and disrupt sleep.So make sure to Avoid
caffeine in the late afternoon and evening. Caffeine isn't just found in coffee, it
is also found in tea, chocolate, and over the counter of drugs like cold medicines and
midol. Read the labels! Avoid you should also be sure to avoid other stimulants-- including
nicotine. You also don't want to drink a lot of alcohol. Yeah it'll make you drowsy,
but alcohol has been found to mess with your sleep cycle.
Number 9: Try to avoid naps. Some people need naps. but with that said, if you are having
trouble sleeping at night, try to avoid napping during the day.
Number 10: Get professional help: If you've practiced all of these tips for a while and
still struggle with sleep, it might be time to see an expert. A therapist trained in cognitive
behavioral therapy for insomnia can help you better apply these skills while a physician
can determine if sleep apnea, restless leg syndrome, narcolepsy, or another condition
might be getting in the way. The American Academy of Sleep Medicine can help you find
a clinic in your area. Lastly. I really want you to Remember that
You've probably struggled with sleeplessness for a long time and it's going to take some
time to change these patterns. Give yourself permission to take the time you need to change.
What helps you fall asleep? Let me know in the comments below.
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