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TOWARDS GOOD SLEEP: BALANCING YOUR LIFESTYLE
If you’ve read this far, you will probably have identified the causes of your insomnia, and some possible solutions. In this part of the book we’ 11 be looking at ways for making your daytime life more conducive to night-time sleep. It’s often said that it takes three weeks to change a habit. How long it will take you to break your habit of not sleeping I can’t say ? it may be sooner than you think. But three weeks is a good length of time to get yourself into a new rhythm of life and adopt habits which will help you towards acquiring a new, healthy sleep pattern. Firstly, here’s a check-list of some of the ground covered so far:
Get a physical check-up if it seems appropriate.
Stop thinking of yourself as insomniac, and start seeing
yourself as well on the way to good sleep.
Get up at the same time every day; don’t nap during the day,
or take lie-ins. Go to bed only when you feel sleepy.
Notice how you talk to yourself, and start rebuilding your
beliefs about both your sleep and yourself.
Practise letting go of feelings that keep you awake, like anger
and resentment, helping yourself with mental imagery.
If you have unresolved problems, make a commitment
during the next three weeks to finish unfinished business by taking action during the day, including getting help if you need it.
In this part we’ 11 be looking in more detail at further ways of helping yourself, including:
Creating more fulfilment in your life.
Getting regular non-competitive exercise appropriate to
your needs and age.
Learning to relax or meditate, and to include some relaxation ime in your daytime as well as night-time routine.
Making sure you have a healthy diet geared to sleeping well.
Winding down in the evenings and preparing yourself for
peaceful sleep.
Start by taking an objective look at your life now, in order to draw yourself up a new programme. Insomniacs, as we’ve seen, fall broadly into four categories, which often overlap: the anxious and stressed, the depressed, the dissatisfied, and the angry. In all these groups there is a lack of balance, in that parts of yourself are dissatisfied, rumbling away in the background, and keeping you awake.
Now’s the time to start filling in the gaps. If you never take time to relax, exercise, or play, now’s the time to incorporate these activities into your programme. Only you know what your needs are: if you are very depressed or lethargic, at this point exercise may be more indicated than relaxation. Conversely, if you’re a rusher-round, a regular daily period of relaxation or meditation may well be what you need. The idea is to balance up those parts of your life and of yourself that are currently being either overused, or neglected, and to be nice to yourself.
A word of caution: if you’re a perfectionist or over-stressed, don’t stress yourself further by setting yourself impossible targets. Decide on the most important changes to make, and make them. As your physical and mental energies begin to flow, further change will follow naturally.
You may need to change your eating and other habits; if beating insomnia is really important to you, regard making these changes as an adventure rather than an imposition. The important thing is to know that you are now tackling your problems, and doing what’s best for you.
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