Good Sleep Hygiene
- Consume no alcohol before bedtime.
- Do not consume any caffeine after 4pm.
- Do not use your bed for problem solving or doing work.
- Take a hot bath before going to bed.
- Keep your room cool.
- If your mind is racing like it does in the middle of the day, change the focus to thoughts that feel good. If you still can't stop your mind from racing, then get out of bed and write your thoughts/problems down until you have written down everything. Just put them aside and go back to bed. You might want to schedule half an hour 'worry' time early in the afternoon or evening.
- I list my problems on the left hand side of a piece of paper, sometimes even putting them into a spreadsheet on the computer, and write down in the next column to the right what I plan to do about them, and write a date down when I am going to deal with it, and write them in my diary/calendar.
- There may be problems or issues that you worry about but are things you are unlikely to do anything about, e.g., climate change or your friend's row with her boss. If you want, you can create another column and title it ' universe' or 'divine' and put them in this column, leaving the universe to do something about it. I have found that some of these things just end up being sorted, although I have done nothing.
- I would also advise you to create a list of 'errands' to do or 'things to do' and put an asterick by the things that must be done soon. I do the other things when I feel like doing them. Additionally, I have set up a spreadsheet with my 'incompletions' by category, e.g., finance, friends, house...and write the date down I am doing to do things. When I first started doing this, I was overwhelmed by the number of things I had to be done. Now I notice when I look at the list of things I said I would get done a month or two ago, and notice how many things I have accomplished.
I will be providing you with more 'sleep hygiene' guidance in the next few days...