The #1 Thing You Can Do To Fall Asleep Faster...Change Your Sleep Mindset

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Many people assume that if you are tired, you should be able to fall and stay asleep.  In a perfect world, sure.  However, we tend to think that we can pop into sleep with the flip of a switch (literally). This isn’t so.  Our bodies need to be eased into sleep with a healthy sleep routine that includes a relaxing sleep environment, habits and even mindset.  I would like to talk about having a proper sleep mindset.

Physiologically, our bodies begin preparing for sleep from the moment we wake up.  Not to get too nerdy, but adenosine builds up in our system during the day, eventually getting to the point when we are tired and ready to go to bed (the time is determined by our circadian rhythm). Things that can throw us off physiologically are caffeine, alcohol, certain foods, vigorous exercise etc.

Oftentimes, we don’t psychologically prepare ourselves for bed watching tv that is exciting or scary (not to mention the blue light throws you off), working late, having stressful discussions right before bed, anything that increases stress, anxiety or gets you amped up.  

This is where having the right sleep mindset comes in. We have an expectation that we should be able to turn off the lights, hop into bed, and just fall asleep.  Wrong.  We need to start reframing our bedtime routines and rituals and even our end of workday practices with the idea of closing things out, winding down, and transcending into sleep.  Yes, transcend.  Sleep is an altered state of mind. When we drop from being awake into the various stages of sleep many things happen: hormones are released, muscles are repaired, buildup in your brain is cleared away (this helps prevent Alzheimer’s disease), energy stores are replenished, and many more.  It really is a magical time in your body.

How do we adjust our mindset? As we prepare to transcend into sleep, we should be physically and emotionally winding down our day to prepare for slumber.  Having a healthy bedtime routine is a must as well as an environment conducive to sleep.  Have a mindset that this rest period is sacred. Use habits like brushing your teeth or putting on pajamas as anchors to add mindful movement such as gentle yoga. Or take those nightly habits and make them rituals by adding in a practice of gratitude; When you moisturize your face think of 3 things you are grateful for.  Listen to a soundscape or fall asleep to candlelight (you can purchase electric candles that are on timers).  Think of ways to make your evening a time of unwinding physically and psychologically with the end product being a tranquil, peaceful bedtime routine.

If this seems like a lot, it is.  Many clients come to me with the basics of a good bedtime routine and still either can’t fall asleep or find themselves waking up in the middle of the night and can’t fall back asleep.  I work with them to fine tune and personalize not only their bedtime routine, but we make adjustments to the rest of their day in order to reduce stress and build a lifestyle that includes the right quantity and quality of sleep.    

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