Essential tips - get to sleep & stay asleep
Are you having difficulty getting to sleep? Maybe you’re lying awake for hours at night before sleep arrives? Maybe you can get to sleep easily, but find yourself waking up after a few hours, and it’s a struggle to get back to sleep. These are common sleep issues experienced by many adults at one point or another.
So, if you are tired of feeling tired and you are willing to consider practical strategies for your sleep difficulties…you’re reading the right blog post!
Sleep is complex - do your expectations match the facts?
Sleep is a multi-faceted human experience, influenced by many factors within us and outside of us. The complexity of sleep strongly contrasts with the idea that sleep should be easy. Many adults expect that they will: go to bed, go to sleep right away, and stay asleep all night long. But how many adults have this experience?
The Public Health Agency of Canada reports that 1 in 2 adults have trouble going to sleep or staying asleep. https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html
How can you make sleep better?
Let's start by considering: how do you get ready to go to sleep?
Thoughtfully sequencing your activities during the two hours before bed may help you move from the activity of the day towards greater readiness for sleep.
Many adults are surprised to learn that the timeframe they allow for sleep preparation is not long enough (< 2 hours) and/or that the sequence of their sleep preparation activities extends, or even increases, their wakefulness, rather than increasing their sleep readiness.
Could this be why you’re struggling?
The Three Stages of a Sleep Preparation Routine
Stage 1: Begin
At the start of your 2-hour sleep preparation period, engage in activities that enable you to wrap up your day and/or prepare for the next day, such as: writing to-do lists; making lunches; packing work-out bags; tidying up; finding car keys, etc.
In this initial stage, it’s a good idea to set your screens (phone, tablet, computer) to night mode and begin reducing your engagement with them - actions here include: turning on settings that limit notifications, dim or change light brightness, wrapping up conversations, shutting the device down, etc.
Stage 2: Decrease emotional arousal
Your aim in this stage is to engage with the present moment. Low-key, enjoyable activities may be appropriate and can vary from day to day. Try creative activities (writing, knitting, painting, beading, etc.), reading, listening to music, stretching, etc.
Select activities that are enjoyable but don't demand intense focus or evoke strong feelings.
Choosing your activity carefully is the key to getting the most out of this stage.
A note about watching television or other media: if you notice your mind wandering or your emotions becoming heightened, consider switching to an activity that helps you reconnect with the present moment.
Stage 3: Notice you are ready for sleep
Your aim in this final stage is to notice, and increase, your sleep readiness.
Activities in this stage include: pre-bed ablutions (brush teeth, shower, change into sleep clothing), abdominal breathing, progressive muscle relaxation, listening to sleep preparation tools.
Choose a consistent location for these activities, like your cozy nook, but not your bed. When you notice feeling sleepy (eyes closing, head nodding, and/or yawning) go to bed and go to sleep.
Creating your sleep preparation routine
Start by reviewing what you are already doing:
Tonight - write down everything you do in the two hours before you go to bed;
Tomorrow - review the sleep preparation stages in this blog post and identify 1 action to try out;
Test your modification for 1-2 weeks, adjust as needed, and then repeat steps 1 & 2.
Establishing a sleep-preparation routine may take several weeks of consistent practice. You may begin to notice changes before the routine becomes fully established.
What to exclude from your sleep preparation routine:
exercise;
emotional conversations or interactions;
emotionally evocative media content;
doom scrolling;
consuming stimulants such as caffeine or nicotine;
consuming central nervous system depressants such as alcohol.
Please be aware that exercise and conflict resolution can enhance sleep, if these activities occur before the 2-hour period you've set aside for your sleep preparation routine.
Let us know if you try out our recommendations.
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