[innocentjoy]

I have had a lot of issues with sleeping lately, and being the academic that I am, I worked out on paper a routine that included 4 separate phases. I thought I'd share it in case it helps anyone else.

I've always attempted to sleep using mostly the last two of these phases, but realized that I still had so much stress and thoughts going through my mind. I realized that I wasn't doing enough to clear those stresses, making it more difficult to sleep. So here is the 'routine':

1. ORGANIZE

• In this phase, I organize my surroundings by tidying up, but also my activities.
• I write to-do lists of projects, things that need doing, and anything else I'm afraid I'll forget if I don't keep it in my mind.
• I also get whatever ready for the next day, be it a lunch, a book to be returned to the library, or a reminder of something I need to tell my therapist.
• Basically getting my mind/space/life in enough order that I don't have to think about it until the next day

2. PURGE

• This is where I get rid of any issues, anxieties or emotions in my body/mind
• I included physical activities like stretching, dancing, stomping, etc to get rid of pent up anxiety/frustration/anger
• As well I write down any issues that are going through my head so that I can deal with them again in the daytime.
• If' I'm having flashbacks, or think of something that's bothering me, I will write them down, but not read them over. That way it's out of my mind and not coming back in until the next day.

3. SELF CARE

• This is where the regular nighttime stuff comes in: medication, water, snack, herbal tea, toothbrushing, pjs, etc.
• Other examples might be adjusting the heat, turning on a fan or humidifier, putting on lavender scented lotion, etc.
• Basically any activity you need to do so that your body is ready for bed. I usually try and do a quick meditation as well. I put that in this phase because I prefer to sit on the floor. If you do a meditation while laying down, I'd add it to the soothing phase.
• It's this phase that the lights are turned down and i'm done on the computer, etc.
• Once I'm finished here, I'm usually in bed.

4. SOOTHING

• This is where I do some quiet activities to calm down my body so that I can fall asleep.
• Examples include: reading, soft music, hypnosis/guided relaxation tapes, in-bed meditation, etc.

• Usually by now I'm good to fall asleep. However it's still hard at times. I have to remind myself that if I start thinking about something on my lists, that I will think about it tomorrow. If something pops in my head that I need to remember, I write it down and go back to being mindful and in the moment.

These strategies work for me because anxiety and stress thoughts have been causing my insomnia. They won't necessarily work for everyone, and you may need to add some items or delete some, or change up the order, whatever works for you. I like that it's just headings, so I just go through and make sure I'm good for each one. It's not set in stone that I do x, y, or z in a specific order at a specific time. It's a little more flexibl for me.

Any thoughts or additions to this would be appreciated. Hopefully you can find some new ideas with this.

thanks!
IJ

[Perna]

Wonderful write-up/routine! Hope it works well for you most nights.

[Yoda]

I like the structure. I will try some of your ideas for my insomnia.

[vans1974]

Originally Posted by innocentjoy

I have had a lot of issues with sleeping lately, and being the academic that I am, I worked out on paper a routine that included 4 separate phases. I thought I'd share it in case it helps anyone else.

I've always attempted to sleep using mostly the last two of these phases, but realized that I still had so much stress and thoughts going through my mind. I realized that I wasn't doing enough to clear those stresses, making it more difficult to sleep. So here is the 'routine':

1. ORGANIZE

• In this phase, I organize my surroundings by tidying up, but also my activities.
• I write to-do lists of projects, things that need doing, and anything else I'm afraid I'll forget if I don't keep it in my mind.
• I also get whatever ready for the next day, be it a lunch, a book to be returned to the library, or a reminder of something I need to tell my therapist.
• Basically getting my mind/space/life in enough order that I don't have to think about it until the next day

2. PURGE

• This is where I get rid of any issues, anxieties or emotions in my body/mind
• I included physical activities like stretching, dancing, stomping, etc to get rid of pent up anxiety/frustration/anger
• As well I write down any issues that are going through my head so that I can deal with them again in the daytime.
• If' I'm having flashbacks, or think of something that's bothering me, I will write them down, but not read them over. That way it's out of my mind and not coming back in until the next day.

3. SELF CARE

• This is where the regular nighttime stuff comes in: medication, water, snack, herbal tea, toothbrushing, pjs, etc.
• Other examples might be adjusting the heat, turning on a fan or humidifier, putting on lavender scented lotion, etc.
• Basically any activity you need to do so that your body is ready for bed. I usually try and do a quick meditation as well. I put that in this phase because I prefer to sit on the floor. If you do a meditation while laying down, I'd add it to the soothing phase.
• It's this phase that the lights are turned down and i'm done on the computer, etc.
• Once I'm finished here, I'm usually in bed.

4. SOOTHING

• This is where I do some quiet activities to calm down my body so that I can fall asleep.
• Examples include: reading, soft music, hypnosis/guided relaxation tapes, in-bed meditation, etc.

• Usually by now I'm good to fall asleep. However it's still hard at times. I have to remind myself that if I start thinking about something on my lists, that I will think about it tomorrow. If something pops in my head that I need to remember, I write it down and go back to being mindful and in the moment.

These strategies work for me because anxiety and stress thoughts have been causing my insomnia. They won't necessarily work for everyone, and you may need to add some items or delete some, or change up the order, whatever works for you. I like that it's just headings, so I just go through and make sure I'm good for each one. It's not set in stone that I do x, y, or z in a specific order at a specific time. It's a little more flexibl for me.

Any thoughts or additions to this would be appreciated. Hopefully you can find some new ideas with this.

thanks!
IJ

Great plan...I love it!!

[innocentjoy]

It's taking a few days to get on to it, but I think it is starting to help, at least with the ruminating of things...

Thanks for your comments
IJ