3. Only use your bed for sleep
It’s really important that you don’t use your bed for work, serious conversations, watching TV, eating or talking on the phone. You want your bed to be associated with sleep, so it’s important your brain starts making this connection.
4. Park your worries
If you wake up at 2am, you are not alone. It’s a beautiful time to wake up, think, plan, schedule and stay in a thought pattern that we can’t seem to break. Over a 24-hour period, this is when we have the lowest amounts of serotonin and dopamine. If you’re finding it difficult to switch off, turn on a warm light and write a ‘worry list’. Once you have written down everything, say out loud “I will address this at 7am”. Since it’s out of your hippocampus, or your memory centre, and onto paper, you won’t forget it. Then try a sleep guided meditation to drift back into sleep.
5. Create the right environment
A dark, quiet and cooler temperature will help with creating the right environment for you to sleep. If you live in the city, consider turning on white noise, so it eliminates the sound outside, buy block out curtains, or sleep with an eye mask on so the room is dark. You could also invest in a chilly pad for your bed which will keep your body temperature at the optimal level for sleeping.
6. Make the commitment
If you do nothing else, start with one daily task to make a change in your sleep routine. It’s as easy as starting the evening with a commitment to switch off your devices one hour before bed time. Then set the alarm to a regular wake up time.