Research shows that sleeping 7-9 hours a day is a critical factor for health and performance.
Knowing this can cause anxiety and more sleeplessness when you’re not getting enough. So, here’s a proactive plan to help you:
- Get it Out: If your mind is active with ideas or things to do, write them down.
- Meditate: Certain meditations help the mind relax, like the VP sleep meditation.
- Go Dark: Reduce light and avoid looking at digital screens an hour before bed.
- Stay Cool: Keep the area where you sleep at 65 to 68 degrees.
- Caffeine in the A.M.: Caffeine stays in your system for 12 hours.
- Limit Alcohol: Alcohol may put you to sleep, but it degrades sleep quality.
You don’t have to implement all of these at once. Select a few and get started.
Use VP’s 3-Steps when you can’t sleep.
Expect the Expected: If you’ve been sleeping poorly, don’t be surprised if it continues. Most people are dealing with this.
Separate – You didn’t decide to wake up or have thoughts running wild, your mind did because it has a message for you.
Embrace – The messenger is trying to help you. Treat it like you would a loved one who woke you up and needed to talk. Welcome and observe your thoughts and emotions knowing they’re temporary. The embracing should help your mind to calm, allowing you to evaluate.
Evaluate – Gently turn your attention towards the controllable.
Step 3: Control the Controllable: You can keep the lights low and turn on a VP meditation or journal to get your thoughts out. You can also appreciate the opportunity to be in a comfortable bed without having to do anything. This will help you to rejuvenate even if you can’t sleep.
Execute your plan without putting too much focus on your short-term sleep results knowing you’ll be okay with whatever sleep you get.