Fixing your sleep routine to prepare for post-quarantine life
As we are getting closer to perhaps a normal life, some of us may be worrying about getting our sleep schedules back on track. Depending on your responsibilities during quarantine, you may have all but lost your sleep schedule or perhaps you are now sleeping way more or less than you used to. We have spent some time dedicated to sleep problems before here and here. However, while we have listed reasons why you could be having problems getting a restful sleep; we have not helped you devise a plan to determine where your sleep problems come from. Whether you sleep too little or too much, the below plan will help you determine the root causes for your sleep malfunctions and help you get on the path towards better and more restful sleep in no time.
This plan is deceptively simple, but does require commitment and honesty with yourself. What we are going to ask you to do is to keep a journal, either in a notebook or on your phone or tablet, of several moments in your day. Whatever method you use, you have to be sure you have this journal on you all the time so you can write things out as they happen. We are going to have you log several key moments in your day.
Logging your Morning
First we want you to log when you set your alarm, how many times you hit snooze and when you finally get out of bed. If you spend time in bed, log what it is you do in there and for how long. Things like checking emails or returning messages, or even just staring off. Make note of how rested you feel. Next log the type and amount of coffee or tea you take, if you take any, and any water you drink. If you are a tobacco user, mark any morning tobacco you may ingest. Also note your physical condition. Is your nose congested? Do you have pain or stiffness in your back, shoulders or neck? When you finally get to your office or workspace take a moment and log your emotions of the morning. Are you sleepy? Was the commute stressful? Was there a bunch of things waiting on your desk that elicited a response from you? Mark all of this down.
Logging your Mid-Morning and Afternoon
Here we just need you to log any extra caffeine, soda, coffee or tea. Any food, water and tobacco use here as well. You don't need to mark out exactly how much of your food or drink, a simple club sandwich or cup of coffee 2 creams and a sugar is detailed enough. At your lunch break, if you have one, take time to note basic emotions you have experienced. This can also be simple like “frustrated” or “happy”.
Logging your Evening
Keep monitoring your tobacco, caffeine and water consumption and any meals. If you exercise or meditate include these. If you consume alcohol by this point, note the amount of servings and sizes. For example, 2 shots of whiskey or a glass of white wine. Note your bed ritual. What do you do to get ready for bed and how do you feel as you are getting to sleep? Note the time you enter the bed, and you won't quite know when you go to sleep (though if you have a smart watch it can log this for you). If you are struggling to sleep note the reasons why. Are you hot or cold, mind racing, problems breathing in physical pain? If you do have a smart watch, use the sleeping app and it will even keep track of heart rate and oxygen levels. If you do take sleep aids, prescription or otherwise, note them here as well.
Compiling your Research
After keeping record of your days for a week or so you are ready to start coding your findings! You will probably need a pen and paper for this. Make three columns, one for great sleep, one for average and one for poor sleep. Divide your nights based on these three categories. Now start looking for trends in each column. When you slept poorly did you consume an extra cup of coffee? When you slept well did you exercise in the morning instead of the evening? Look for trends between the nights in the columns and differences between each column. You will start noticing similarities right away. Now every social scientist knows that correlation does not equal causation so do not just take the trends at face value. Yes perhaps 3 cups of coffee affects your sleep but do not automatically assume that is the only cause, maybe it was also the night before you had an argument before bed that led to restlessness that required you to need extra coffee to function the next day.
Now that you have your trends it is time to start testing your hypotheses. Start eliminating the things that you suspect may be the culprits for your sleeping problems. It is best to eliminate one thing at a time so you can control the reactions. While you are removing aspects of your life and habits that may be contributing to your sleep problems, keep the journal of the above habits, being careful to note how long you are sleeping, and how rested you feel in the morning. If the reasons for poor sleep include things outside of your control, such as stress at work or deadlines, consider hopping over to Mindfulness Lesson series here to learn how to better control your emotional reactions to things you can't control. Once you have identified the reasons for your poor sleep you will be able to get more rested sleep in no time!
What is your relationship with sleep? Do you find yourself having a hard time falling asleep and if so, what works for you? Reach out to us with any questions or comments at info@bullionite.com