A 3-step Sleep Reset
As outlined in another post, sleep is a delicate thing. It is also one of my priorities to “fix“ when treating any kind of psychological disturbance given the central role it plays in our mental and physical well being.
The treatment of insomnia requires a complex approach. It can be part of a psychiatric condition. In fact, it is a hallmark feature of depression, anxiety, trauma, bipolar disorder. However, I frequently refer out to medical or sleep doctor, suspecting another condition playing into the presentation (think thyroid abnormalities, restless leg syndrome, sleep apnea etc.)
If you have MILD sleep problems, you can try these 3 things for a quick “sleep reset“.
Help your brain associate bed with sleep
Our brain is a powerful computer and whatever we program into is it what it is going to execute. You want to help your sleep by programming your brain the right way. An important part of this is a the so called Sleep-Bed Connection. Essentially, you want your brain to understand that once you are in bed, you are trying to fall and stay asleep.
Do not use your phone in bed. Do not work in bed. Do not eat in bed. Do not watch TV from your bed.
If you aren’t able to fall asleep at bedtime, or after waking up in the middle of the night, get out of bed. Do not lay around, toss and turn for too long because your brain. Try to read something or just do a quiet activity but do not lay around awake in your bed because your brain will start associating your bed with frustration. Go back to bed when you feel sleepy. As in the previous point, this will help your brain develop that Sleep-Bed Connection.
Move your bedtime
Have you been tossing and turning and unable to get sound sleep throughout the night? Try “compressing“ your time spent in bed. If your usual sleep time is 10pm - 6am, try forcing yourself to stay awake until 11pm and wake up at the same time in this example 6am, for a couple days in a row. With spending less time in bed, you can increase your “sleep efficiency“ and have a better chance of sleeping through the night. Do this for a couple nights and see if it helps long term even when you move your bedtime back to the regular 10pm.
The role of light
Darkness signals to our brain “time to rest”. Bright light signals “time to wake up”. It is light that regulates the release of the hormone melatonin that in turn, regulates the sleep-wake cycle and the so called circadian rhythm. Make sure your bedroom is adequately dimmed or fully dark. Then in the morning, strive to get bright light in your eye as soon as available after you wake up. This sends a message to your brain that it is time to get active. Take a brisk walk or just sit on your balcony for a couple minutes with your coffee.
This list is by no means comprehensive but these are effective methods for you to try. If you have suffered from insomnia for a long time or cannot sleep without medications, please contact me as these methods are likely not going to do the trick. Call for an appointment today!
