This is not the blog I was preparing for today. I was going
to bring my vulnerability and talk to some of those doubts we writers can
wrestle. Instead, as I was reflecting on the content of my post, the wise words
of a friend came to me: “Get some sleep before you make a decision on that.”
(You would be surprised how closely related my decision and
the content of my blog were.)
It occurred to me that my greatest challenge recently has
not been self-doubt, but sleep deprivation. Given my constant nemesis doesn’t
appear to be going away, I thought I’d share some advice frequently dispensed
by my also wise husband. Maybe we can all learn a thing or two about sleep
hygiene while we’re at it. Somehow, I don’t think I’ll be the only writer out
there in need of some reminders!
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| Tired Woman Computer_Photo Credit: Sutprattana |
So here are some of the top hygiene tips frequently given:
1)
Turn off devices at least 1-2 hrs before bedtime
This is probably my greatest challenge as I
have quite limited writing and computing time available at home. By the time
the humans have been fed, homework down and small human put into bed, the
night is gone. (The small canine is also somewhat time consuming, but rather
less demanding most times!) Much of my writing happens at night. It’s also when
my brain is most active. Sometimes the ol’ afternoon nap has been my saviour,
but during the working week, this isn’t an option. Devices keep our brains
active, so device-free time is pretty important for good sleep. (Another recommendation for improving sleep is trying to make a regular bedtime. This helps with the device off factor, as if you know when you're aiming to sleep, you have an actual time to aim for.)
2)
Avoid energy drinks, high caffeine or high sugar
drinks after mid-afternoon
My husband and I have a little night
routine where we stop for 15 minutes to reconnect over a caffeine-free drink—usually
herbal tea. Not only is this relationally beneficial, it’s also a great way to
calm the mind in preparation for sleep. Unfortunately, often my husband will go
onto bed while I remain up doing things, but when I can go to bed, this is
definitely helpful. (It’s also great when purchasing gifts, as there are so many
wonderful tea blends out there, and you get to share the present night after
night, for weeks.)
3)
Avoid having devices in your room
On this I am a TOTAL hypocrite! My phone is
my alarm. To be fair, I do activate quiet mode and usually put the phone face
down, so my sleep isn’t interrupted by texts or calls. On the other hand, I’m
notorious for browsing online after bedtime, especially if I’m researching something
for work or my writing. My peak brain time is 10pm to 2am, so often if I’m
trying to figure something out this is when my brain’s working overtime on it.
In the
pre-device days, when I was a university student, I used to manage this by
working until around 1 or 2am, and if I could sleep in past 8am I was fine. (Not
the best morning person!) In the workforce this is unsustainable, so it’s
probably worth still having that hour or so of device-free time, just later. If
I can print something out and read on paper, that is another way to avoid
devices, but still glean the facts while my thoughts are clicking.
4)
If you can’t fall asleep initially (after 20-40
minutes) get up and sit in a quiet part of the house with no devices and low/no
light, then try again
Sometimes this works for me, sometimes it doesn’t,
but I figure it’s better to get up than lie on a bed with growing frustration
over your lack of sleep. Unfortunately I’m one of those gifted souls who can do
the get up, go back to bed, can’t sleep, get up etc routine for several days …
well, nights. (It’s really annoying!)
5)
Try relaxation breathing techniques
Elaine Fraser gave this tip at one of the
Omega Conferences. If you’re struggling to sleep, this can really help bring
down anxiety levels and there’s probably a heap of resources out there on the most
effective ways to use breathing to our benefit. (Maybe I should look them up.
LOL)
6)
Sleep with a pen and notepad beside your bed
Whether you’re worrying about something or struck
with a brilliant writing idea, keeping a pen and paper beside your bed means you
can write it down. This helps get it out of your mind and aid in reducing anxiety.
I’ve found this technique particularly useful over the years.
7)
When using devices after sundown (or within those
hours leading up to sleep) activate the night-shield function or equivalent to
reduce stimulating blue light exposure. (This is that orange-yellow tint you
can activate on your screen.) Blue light suppresses the production of melatonin,
which can really mess with our circadian rhythm.
8)
Stretch before bed
This one is my own advice. Because physical
discomfort is a significant factor in my inability to sleep, I’ve found stretching
with a physio roller or such a key way to relieve discomfort and enable a longer
opportunity to get to sleep before the unsettling tossing and turning starts. (And if the stretching doesn't work, another thing I've found helpful is a hot shower just before sleeping.)
If you want to know more, there are heaps of
resources out there on sleep hygiene and quality, including managing devices
and sleep (they really are having a significant impact on our quality of sleep),
but these suggestions are a good place to start. You might want to try essential oils or other ways to wind down. This is just a starting point. I truly believe the world
would be a happier place if we all just got a few more hours sleep each week. I
think our writing and family would also benefit. Let me know if you have any
other great tips to add to the list!
