We are such stuff as dreams are made on; and our little life is rounded with a sleep. William Shakespeare
Over the last two years, statistics show a dramatic increase in sleep disorders brought on by the upheaval of the pandemic. Whether this is your situation, or you find sleep problematic in general, here are a three tips you may not have considered.
1. Weighted blanket. These five to thirty pound (based on your body weight) blankets create, what occupational therapists call, “deep-pressure stimulation.” This is thought to reduce stress by putting your focus on physical sensations instead of what may be swirling in your head.
2. Melatonin. Experts suggest that melatonin signals the brain that it’s time to shut down for the night. The over-the-counter supplement is quite safe with minimal to no side effects for doses up to 10 milligrams.
3. Turn off your computer/phone before bedtime. Avoid what David Neubauer, MD, calls “doom-scrolling.” This is the aimless intake of negative headlines and social posts. Even if your Facebook feed doesn’t rile you up before you retire for the night, staring at the blue glow can inhibit melatonin secretion.
P.S. Dr. Bhanu Kolla, Mayo Clinic’s Center for Sleep Medicine, thinks the negative content is much more detrimental than the light.
Affirmation: I will sleep well tonight.
Coaching questions: If a good night’s sleep is eluding you, what will you do to help yourself? If the tips above don’t work for you, what else might you try—exercise, change of diet, evaluating your sleep environment and routine?