Healthy sleeping habits

Hello people of this wonderful community,

I've just had a conversation with @Simplicity on another thread and we thought it would be a good idea to create a thread on what "healthy habits" everyone adopts to promote a quality nights sleep.

I welcome any ideas and suggestions.

Best regards

 

I'll just copy my post from that thread. ^_^

I've been looking into 'circadian rhythm therapy' and it has helped me a lot. Mainly:

- Spend time outdoors each day, in bright light (at least 30 minutes).
- Limit artificial light in the evening.
- Use blackout curtains.
- Have a set bedtime.

I make sure to shut down all electronics at least an hour before going to bed, it helps me wind-down and I can spend some time coloring my mandalas, it's really relaxing. When I have stayed up watching something (or been online) I always have trouble falling asleep and to quiet my mind.

 

About getting a good night's sleep, I had trouble with that for years. I'd wake up two or three times during the night and had to piss. I don't know what changed that about a week ago but now I sleep 10 hours or more without waking up once and not peeing until I get out of bed afterward. Maybe it's that I'm more at peace with myself and others. I like Simplicity's suggestions. I add, don't watch tv news ever, and stay off the computer at least an hour before bed, and drink a cup of hot milk. Then in bed, do some deep breathing.

 

Oh boy I would have a huge list of things had someone asked me before I found out about TMS two months ago. Nowadays I don't have too many things I do or don't do mostly because I felt like I was conditioning myself with so many different things and had I missed one or two I'd blame my poor sleep on that. I definitely had gotten obsessed about it.

Years ago I went to two sleep specialists CBT, UC Berkeley and Stanford. Some things they taught me I still do, some not.

Nowadays:
- I usually keep only a few lights on late at night.
- Black out curtains in bedroom
- Earplugs sometimes
- Most importantly remind myself to not get frustrated, angry or upset if I wake up early or can't get to sleep.

Someday I'd like to get to the point of not having to worry about lighting or sound and sleep like a rock like some people I know.

 

Yes, wouldn't that be nice! I think it's very possible to get there eventually. The circadian rhythm regulation is beneficial even if you have no sleep problems whatsoever, but to be able to fall asleep easily without any worries would be wonderful.