How To Sleep Well Again: The Winding Down Routine - Deepstash
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How To Sleep Well Again: The Winding Down Routine

Have a 60- to 90-minute winding down routine before you go to bed every night. This means doing things to help your body and mind feel relaxed and calm, and avoiding anything that overly stimulates the brain. Reading, light exercise, meditation, listening to relaxing music, having a bath, and self-care routines can all help. Avoid checking work emails, turn off notifications, don’t start planning or strategising, no gaming or social media. Think: gentle, relaxing, calm.

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The Myth Of Drinking Alcohol To Get Good Sleep

The Myth Of Drinking Alcohol To Get Good Sleep

Another strategy that people sometimes turn to when they are desperate for a good night's sleep is drinking alcohol.

Sleep myth: it helps you to sleep.

Sleep truth: it might help you fall asleep more quickly, but it wreaks havoc on your sleep quality as the sleep you ...

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57 reads

Insomnia Is Awful, But Treatable

Insomnia Is Awful, But Treatable

  • Securing good sleep is essential for physical and mental health.
  • Most adults need between seven and nine hours of sleep to feel sufficiently rested, though the exact duration needed vary from person to person.
  • Insomnia can have a serious impact on a person's quality of life a...

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72 reads

Getting Help From The Therapist

Getting Help From The Therapist

Cognitive behavioral therapy for insomnia (CBT-I) is usually provided by clinical psychologists and cognitive behavioral therapists, as they have the necessary skills and knowledge to help facilitate change

CBT-I helps deal with the root cause of the issue and the factors that are making it...

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29 reads

What To Do If Your Mind Keeps You Awake

What To Do If Your Mind Keeps You Awake

  • Notice: what are my thoughts about sleep right now? How true do they feel?
  • Spot the trigger: what is happening right now that might be causing me to think this way?
  • Practise self-compassion: it’s understandable that my sle...

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41 reads

Write Down Your Jumbled Up Thoughts In A Notepad

Write Down Your Jumbled Up Thoughts In A Notepad

Lots of people struggle with racing thoughts, where, as soon as they wake up, their brain suddenly switches on and their head is full of things they need to do, worries, memories and so on.  

A strategy that can reduce the impact this has on your sleep is the ‘brain dump’ exercise – you mig...

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33 reads

Stimulus Control

Stimulus Control

Stimulus control is all about keeping your bed and bedroom for sleep (and intimacy) only. If you have insomnia, that ideally means no eating, reading, working, watching TV, gaming, online banking, to-do lists and so on when you’re in your bedroom. This is because we want your brain to form a stro...

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52 reads

Progressive Muscle Relaxation

Progressive Muscle Relaxation

Progressive muscle relaxation is a great way to help the body relax.

It’s a simple technique that you can practise when you first get into bed. Here’s how to do it:

  • Get yourself into a comfortable position in your bed.
  • Close your eyes and breathe calmly for about 30 sec...

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36 reads

Better Sleep: Tips And Tricks

Better Sleep: Tips And Tricks

  • Make your bedroom a sleep sanctuary: get the best bedding and mattress you can afford, make sure it’s dark, use ear plugs if it’s noisy, and keep the temperature pretty cool.
  • If you wake up at night, do not check the time.
  • Stay hydrated during the day and avoid consuming too ...

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54 reads

The Solution To Insomnia

The Solution To Insomnia

  • Identify behaviors that could be fuelling your insomnia.
  • One of the main culprits behind insomnia tends to be going to bed early in an attempt to give yourself more opportunity for sleep.
  • Drinking coffee or consuming other forms of caffeine in the afternoon or evening poses a...

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67 reads

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