Tips to sleep better

Written By Stephanie Silberberg

1.What to avoid on the lead-up to bedtime

  • Caffeine

  • Screen time

  • Heavy meals

  • Intense exercise

2. How to increase the likelihood of sleep

  • No day naps >10 min

  • Bedroom temperature cool and quiet

  • Before sleep turn off the light

  • Don't watch the clock

  • Don't use your bed during the day for tv, reading etc.

  • Go to bed and wake up the same time daily + weekends

  • Meditate while in bed

  • Don't catastrophize

2A. If you are anxious or ruminating

  • Use the cold I Am Mindful (IAM) mask with the dive reflex skill then get right back in bed and use the IAM Oils with breathing exercises (refer to instruction guide in your I Am Mindful Box)

  • Use your IAM personalised coping plan

  • Try mental exercises to manage anxiety (refer to one of our previous posts on this)

  • Focus on the bodily sensation of the anxiety)

  • Count backwards from 10 to 0, taking slow, deep breaths in and out on each number

  • Try listen to something calming, such as a sleep meditation, rain sounds or a podcast

2B. If you are calm but wide awake

  • Get out of bed; go to another room and read a book or do some other activity that is calming or boring. As you begin to get tired and/or sleepy, go back to bed

  • Try a light snack such as an apple

Stephanie Silberberg
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