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'.
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”.
I enjoyed the above quotes. Would like to add a few I have collected:
Good communication is just as stimulating as black coffee, and just as hard to sleep after.
~ Anne Morrow Lindberg
At the end of the day, sleep is a barometer of your emotional health. And so if you’re not in the right place where you need to be, then you’re going to have voices keeping you up at night because you have to work through those issues.
~ Mehmet Oz
If a man had as many ideas during the day as he does when he has insomnia, he’d make a fortune.
~ Griff Niblack
A ruffled mind makes a restless pillow.
~ Charlotte Brontë
When you have insomnia, you’re never really asleep, and you’re never really awake.
~ From the movie Fight Club, based on the novel by Chuck Palahniuk
Many things – such as loving, going to sleep, or behaving unaffectedly – are done worst when we try hardest to do them.
~ C.S. Lewis
Fatigue is the best pillow.
~ Benjamin Franklin
Lol, you have to laugh
I like that
Many years ago, as I was recovering from a serious disease, a dear friend told me that “Worry is a prayer for what you don't want”. What it means to me is that when I worry about something I give power and energy to that thought. Why would I do that? It makes no sense. And yet, I am prone to worry.
During my Sleepio experience, it struck me that worrisome thoughts about work, health, family, sleep…were keeping me up at night. I remembered my friend's phrase and do my best to focus my thoughts not on fears and worries but on what is positive and good about life and the fact that I have faced and overcome many challenges.
Another saying I learned while recovering from another disease was, “Wear the program like a light garment”. I think this can apply to Sleepio as well. There are many great concepts and tools in the Sleepio program but if I get too serious or regimented about them, I can get wrapped around the axel. Tools such as the 1/4 hour rule, sleep restriction, and the sleep window are all valuable and rooted in science. I use all of them and others but found I needed to back off of my perfectionism and employ the principles of Sleepio in a way that works for me in my life.
I agree with you Billyards. There are very good rules we have to follow in most things we do in every day/night life but especially during the Sleepio regime, for it to work. The difficulty is not to let the rules overwhelm us, that we are so rigid, we cannot function properly when the rules do not fit at a particular time and being too frightened to allow some change for a short period.
For me, I sometimes have to separate the wheat from the chaff in all the advice I am given – especially by people who think they always know better!
Hope you are fully recovered from your illnesses and still getting great sleep.
Good or bad, “This too will pass”.
“If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good.”
These are helpful comments.
I am beginning to realise that the programme is a life habit that may only be adjusted in daily necessary amounts…..we hopefully shall never ‘come off’ it as the new habit will hopefully be fully established as a full pattern. Remaining positive will be a joy,
Took me back years. I've got that little book somewhere. Xx
Tomorrow is a new day.
Isn't that true.
Be kind to yourself.
“He’s finally sleeping!”, a eulogy for someone who struggled with insomnia.