Is there anything you have heard that has made you feel more positive. My favourate quote for the effects of sleep restriction is you have to 'meet it, greet it and defeat it'.
Night, night, sleep tight, mind the bugs don't bite – my Grandmother.
Father Christmas will let you sleep, if you first take out an insurance policy by leaving him a glass of sherry and a mincepie by the (no chimney) radiator.
They who have insomnia should not lose any sleep over it
As I woke this morning, words formulated “peace of mind”
Night, night, sleep tight, mind the bugs don’t bite
If they do, use dynamite.
Will bear that in mind, very prophetic
How I wish I could apply this
Laugh and the world laughs with you …Snore and you sleep alone!!
You're on the same wave length as me ;o), I think that's on the previous page.
Short term pain, long term gain
How about the female. Wealthy and wise
Insistent negative thoughts and regrets about the past?
The Moving Finger writes; and, having writ Moves on,
nor all thy Piety nor Wit shall lure it back to cancel half a Line, Nor all thy Tears wash out a Word of it.”
Love this one!
I have too! They are positive but I still don't sleep, ha ha….this is life :)
One I came up with: 'sleep is a natural process and like all things in nature, nothing is perfect'
The two things I've said is,
“I'll sleep when I'm dead.”
the other, that used to annoy my partner, is “Sleep is bad.”
“If you're going through hell, keep going.” (Winston Churchill)
A good friend of mine told me this one a couple of months ago, and it's come to mind countless times since. Somehow it manages to be funny, profound, depressing and uplifting all at the same time!
I've just read Nerina Ramlakhan's book “Tired but Wired”. What follows is a few of the notes I've made which struck me. As far as I can I've excluded all those matters which contradict Sleepio (it's bad enough trying to ride one night mare; if two pull in opposite directions that would be hell!). I've included items which compliment or reinforce Sleepio – some are old hat to Sleepio Grads, but if they struck me with new force I've included them below. I've used quotation marks for direct quotes from Nerina's book. If I interject my own comment I'll bracket it and end with – D.
Build oscillation into your day – alternate periods of rest and activity, with changes of pace and task. This is our natural rhythm. (Nerina includes active and passive items as rest e.g. walking and running and active rest, meditation is passive rest, so this in not the same as QHR rest – D).
Say, “It doesn't matter if I don't sleep x hours tonight, I'll be fine tomorrow. Think of sleep more flexibly”.
Don't keep checking the clock in the night. (Doodle, are you listening? – D)
(Many of Nerina's sleep tools are focussed on activating the vagus nerve – I've just been introduced to this by my psychologist….more from me in another post at another time – D).
To sleep the parasympathetic nervous system needs to be switched ON, and the sympathetic nervous system (SNS) turned to LOW.
If the SNS is full on we're tired but wired.
The odd disrupted night reminds the body how to cope with the crisis of lack of sleep, breaks the reliance on 7-8 hours a night and kick starts the sleep homeostat (i.e. it's a good thing! – D)
Paradoxical insomnia is when you think you're not sleeping when you are (this state is really difficult to record on the sleep diary isn't it! I think fitbits struggle to interpret what's happening too. – D)
“Insomnia isn't created at night”. (This is a big take home point for me – D).
“Stop trying so hard”. Attention bias (giving sleep disproportionate attention) gives the lack of sleep more significance in our lives).
“Caffeine acts very much like adrenaline”
“Clock watching is probably one of the habits most damaging to your sleep – and one of the hardest to break!” Our brains start calculating sleep times, and worrying about not sleeping.
The rest which sleep gives is invested first in physical needs, and then (secondly) in emotional needs, so we might feel awful, yet be able to function perfectly well.
“It can be done! Keep holding on to your vision, and don't give up hope”.
Eat breakfast within 30 minutes of waking up, otherwise our bodies think there's a famine and adrenaline kicks in.
Stabilising blood sugar minimises adrenaline production.
“Have a small pre bedtime snack” which is high in tryptophan (e.g. poultry, milk, yogurt, eggs.
Keep well-hydrated with water….assess hydration level by colour of urine.
“Be prepared for a long haul”.
“Don't give up”
Diaphragmatic breathing (placing tongue on the roof of the mouth helps to switch on the vagus nerve). Practice this frequently throughout the day.
Yoga – rebalances the nervous system, activates the vagus nerve, and deepens breathing. Try child pose, legs up wall, corpse pose each for 5 minutes.
Learn to be more optimistic (in 60 seconds list 10 positive things about today).
Keep a gratitude diary.
(These last two things helped me through a recent very low mood. I looked around the room and listed 10 things I quite liked – a DVD, a comfy chair, a sleepy cat….gradually I expanded my thoughts to outside the room, then to the garden, then to outside myself, and so my world got bigger again – D).
All the best, Doodle.
Thanks, Doodle for sharing these. This book sounds like it might be a useful tool to put in one's “Sleep Toolbox”.