Want good sleep? 5 night time strategies that work

“They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for.” Tom Bodett

Might we add, and the fourth is a good night’s sleep!

The founder of The Huffington Post and Uber board member – Arianna Huffington – found that sleep deprivation was the culprit behind her dizzy spells, nausea, irritability and the constant feeling of overwhelm. She hadn’t had a good night’s rest in decades. Her personal wake-up call came in the form of a broken cheekbone and a bloody gash over her eye – from a fall she attributes fully to lack of sleep and exhaustion.

So profound was this discovery that Arianna put pen to paper and published “Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder”. The book started what is popularly known as the Sleep Revolution.

“In vain you rise early and stay up late, toiling for food to eat– for he grants sleep to those he loves.” Psalms 127:2

Apparently, you can’t buy sleep these days

Anxiety, fears and unfinished projects permeate every pore in our brain and we jump hoops mentally, sweating buckets as we “work on the problem”.

Those who have attempted to buy sleep have suffered from the side effects of the sleeping pills. Others prefer mind-numbing methods such as movie blitzing, tv series binging, infinite scrolling on social media or binging on the newsfeed. Ocular stare, dizzy spells and red eyes await us, when we do these things.

Sleep is an investment

It is a solid investment in your health, sense of well being, temperance for better relationships, enhanced conflict resolution abilities and so much more.

Assuming you have already had a shower, brushed your teeth and reviewed your next day’s schedule, getting a good night’s sleep requires 5 fundamental principles.

1. Timing

Appoint a time to go to bed, and stick to it.

closeup photography of adult short coated tan and white dog sleeping on gray textile at daytime

2. Consumption

At least 1 hour before bedtime, stop eating, turn off your tv, laptop and other gadgets and ensure your phone is on buzz mode with notifications muted.

Experiencing hunger pangs? Repress them with a flat teaspoon of peanut butter – nibble on it slowly.

3. Release

It is vital to release the negativity that comes with each day.

Here are 3 ways you could do this.

a. The Parking Protocol

Get an A4 paper and draw 3 circles. Download your Worries. Fears. Unfinished Projects. Simply download. No analysis is required at this point. Once done, fold the paper and set it aside. By doing this, you have “parked” your problems for the night. When morning comes, open your sheet of paper and pick just ONE THING to work on. And then shred your paper. Yes, shred it. The Parking Protocol requires that you download afresh, each time. No stale lists, please. No carryover.

b. The Serenity Prayer

“God grant me the serenity to accept the things I cannot change, courage to change the things that I can, and wisdom to know the difference.”

c. Lay Down Your Burdens a.k.a. Forgiveness Affirmations

“I am grateful for the things I have been able to accomplish today. I love and forgive myself for the things I have not done and the things I am yet to complete. I rest tonight, knowing that I am divinely blessed and it is well.”

4. Routine

Begin your winding down routine. This could include any of the following. Spend time with the Word and pray. Defer arguments or debates to a specific time on a different day, not today. Dim the lights. Speak in softer (whispery) tones – it sounds silly, but it works, especially when combined with dimmed lights.

Slow down your breathing. Progressively relax your muscles from your head to your toes. Become aware of you and your loved ones. Mentally express gratitude for each gift that came your way today.

Visualise a happy, restful time in your life and smile hard. Smile long to release endorphins (happy hormones) into your system. They are your body’s sleep medicine. However you choose to unwind, keep the routine the same for at least one month before reviewing its efficacy.

5. Roll over and Rest

Do you remember that teddy bear you used to love, when growing up? One Client sleeps hugging a pillow wrapped in a cosy fleece blanket. Another one places a few drops of Olbas Oil (eucalyptus oil) on his pillow and once he gets under the duvet, his body automatically knows – it’s time to shut down!

What works for you? Sleeping on your back? On your stomach? Curled up? On your left side? Right side? Find what works for you and own it.

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Matthew 6:34

So here are the 5 fundamental principles for a good night’s sleep

Timing
Consumption
Release
Routine
Roll over and Rest

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