Part 4: Nighttime/sleeping

Environment

Use the tips below to create an ideal sleep environment. You’ll sleep more restfully when your environment is optimized for good sleep. 

  • Keep the temperature cool, ideally between 65-70 degrees fahrenheit. 
  • Block out as much light as possible. Use light-blocking curtains if necessary. Close your door. Turn off anything that has a glowing light. Any amount of light can potentially disturb sleep.
  • Use the highest quality mattress and pillows that you can get. A good mattress and pillow will support your body and allow you to wake up without aches & pains. I use Purple pillows and mattress, and highly recommend the Purple brand. 
  • Eliminate distracting noises such as TV and radio. If you’re not able to eliminate outside noises, you can try ear plugs. 
  • If you can’t sleep in total quiet, try some soothing noises. I prefer to sleep with a white noise machine running. You may also like to turn on a fan or calming nature sounds. 
  • Keep things like sheets & carpet in your room clean. This will help reduce dust mites and other particles that could trigger allergies or breathing issues. 

Mindset

Creating a good sleep mindset has been very beneficial to me. Become aware of the thoughts that run through your mind as you’re trying to fall asleep. Things that you’re worried or anxious about will keep you awake. 

Mindset tip #1: Visualize going to sleep and waking up. Athletes and top performers use visualization to help them achieve their desired results, and you can use it too. Once you have completed your bedtime routine, and you’re laying in bed, start to picture yourself falling asleep easily. This is sort of like practicing sleeping in your mind. Something I have struggled with is waking up easily, so I also visualize myself doing my wake-up routine. Keep repeating your visualization and soon you will fall asleep without trouble. This has an added benefit in that it takes your mind off of your anxieties and gives you something else to focus on.

Mindset tip #2: As mentioned in tip #1, taking your mind off of your stream of thoughts is important for falling asleep quickly. Here is a trick my Mom taught me as a young child to help me go to sleep. It’s very easy, but effective: start counting. That’s all there is to it. If you can’t stop thinking about other things, just start counting, slowly and steadily. Count up as high as you can. Any time your mind wanders from the numbers, gently bring it back and keep going. Try to see how high you can count before you fall asleep. Soon enough, your brain will be so bored of counting that you’ll fall asleep.

Supplements & Medication

Using supplements to sleep is a personal decision. You can talk to your doctor, and/or try some over the counter solutions. 

A common supplement is Melatonin. I know many people who use it successfully. Melatonin is a hormone your brain naturally produces to help you feel sleepy. You can use a Melatonin supplement to increase the amount of this hormone.

Your doctor can help you pick a medication or supplement if you feel your situation calls for that. 

Next: Waking Up
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