Rock a Bye Baby

Have you ever woken up in the middle of the night to pee, only to end up being wide wake? And then the real nightmare follows..

Brain: Can I offer a selection of your worst memories from the last 10 years? 👀

Remember that time when you said something awkward in a meeting? You did not spend sufficient time with your family today, they’re going to hate you! Oh my God, that mail I sent today was awful, my manager must definitely think I am a failure!

Why do we experience this? There is a scientific explanation for this. When we were cavemen, being in a group was always safer and there was a better chance at survival. When you’re alone at night, even though your spouse/partner/roommate is snoring right next to you, your brain still thinks you’re alone. So when you’re alone, you are not in a group, which means you’re on your own to survive. Your instincts to save yourself are heightened and your brain has to be on guard for any dangers(still like a caveman!), even though you’re perfectly snuggled up in a warm bed . So all the negative thoughts start emerging as potential dangers and it goes on and on!

So how do we get rid of this? While we do not have to stress ourselves about getting perfect sleep on all 365 days of the year, it is possible to sleep well on most nights without anxiety. The foundation to a good sleep starts from the time when you wake up. Here are some suggestions - scientifically proven ones, to help you get better sleep. 

1. Within half an hour of waking up, get 5-10 minutes of sunlight, particularly on your eyes(do not directly look at the sun, but let the sun rays reach your eyes)
2. Have a very consistent sleep schedule. Wake up and go to sleep at the same time on most days.
3. Stop drinking ALL caffeinated drinks by 3PM.
4. Stop food 3 hours before sleep, liquids 2 hours before sleep and screen 1 hour before sleep. 
5. If possible start dimming the lights, 1-2 hours before sleep. You need to let the body know that it is time to wind down.
6. If you’re waking up to pee in the middle of the night, do not switch on any lights. You will mostly be able to navigate in the dark if its a known room/bathroom. If you still need a light, use a torch that does not shine into your eyes.
7. Reduce social media scrolling, during the day and particularly towards bedtime.
8. If you’re taking a daytime nap, limit it to 30mins and before 3PM.
9. Make sure your bedroom is dark and at the perfect temperature. Invest in a good mattress, pillows and quilts/comforters as well.
10. On days that you did not get sufficient sleep or when you’re anxious and unable to sleep, try NSDR- Non Sleep Deep Rest. You can google it as NSDR or Yoga Nidra. Also try Binaural beats for Deep sleep.
11. Involve in physical activities during the day. Don’t be a couch potato! 

A good sleep has a huge impact on our physical and mental health, so do always prioritise it. Also remember that if you’re having long term sleep problems even after fixing most of the above, then do talk to your doctor/therapist.

Hope this helps! Have a good night's sleep! 😁