Several nights a month I can’t turn off my thoughts when I lie down to sleep. If I don’t get enough z’s, my mental health suffers a lot. Without good rest I am more snappish and get upset more easily. What snares do I prepare for myself? I’ve compiled a list of my sleep devils and angels.
These rob me of shut eye:
- Watching TV or blogging too late in the evening.
- Staying indoors all day.
- No exercise.
- Forget to journal or skip writing.
- Leaving the internet on or my phone on my nightstand.
- Family members waking up in the night.
- Worrying about finances, COVID, family members, career.
- Caffeine, including chocolate.
This is how I get my best night’s sleep:
- Remembering to stop my blue screen time two hours before bedtime. Blue screen light makes my brain think that it is daytime.
- Enjoying fresh air outdoors, or near an open window at least 15 minutes a day.
- Walking for 15 to 30 minutes a day.
- Putting my thoughts to bed by writing in my journal.
- Remembering to plug my phone in outside of the bedroom and unplug the internet overnight. (Electric Magnetic Frequency of electrical devices can lower our melatonin levels, which we need to help us feel sleepy. They can disrupt our circadian rhythm.)
- Asking my partner to sleep in the other room if their bedtime is past 2 am. That’s a boundary, but if our child has a nightmare, I’m there.
- Meditating for 15 minutes a day, with mindful breathing feeling the air enter and leave my nose. That calms me a lot, as does journaling.
- No eating chocolate after lunch time.
What are your sleep angels or devils?
Happy Manic Monday! –Rebecca