ADVENTURES IN SLEEP
A collection of ideas and actions that could help alleviate issues around sleep or sleeping. This is not authoritative. Obviously, I am not a medical professional. I have shared advice picked up from around the web or techniques I find personally useful.
If sleeping issues are extreme and/or prolonged I would always advise talking with a GP or medical professional.
I’ve had issues around sleep and insomnia for most of my life, maybe these following ideas will help, maybe not. Still, maybe give them a go and see what happens.
Sleep 01 - Audio - Paul Mckenna’s ‘sleep hypnosis’
Over the years I've used Paul Mckenna's 'Instant Confidence' hypnosis cd (https://youtu.be/9nTcDbRnyCo) to help give me an extra bit of oomph and saw that he's created a similar audio meditation to help with disturbed sleep…
Sleep 02 - Video - ‘4-7-8’ Breathing Exercise
That breathing in / breathing out video which is designed to temporarily decrease oxygen levels and increase the amount of carbon dioxide in your blood which makes you light headed at first. Once the breathing exercise is finished your …
Sleep 03 - Action - Hot shower / bath 90 minutes before bed
A hot shower or bath around 90 minutes before bed seems to work. It's not the hot showering or bathing itself, it's the cooling action that happens after bathing which is important.
"The basic idea of warm-water bathing at night is based on …
Sleep 04 - Audio - Max Richter’s 8 hour album ‘Sleep’
This is Richter's 8 hour album that was designed after talking with American neuroscientist David Eagleman. Sleep is targeted to fit a full night's rest …
Sleep 05 - Action - Read a technical, a difficult or dull book to induce boredom.
Ok, often times I wake up in the middle of the night and my brain is wandering and know it's going to be a time before I'll rest so I'll take myself elsewhere plonk myself under a low level light and read …
Sleep 06 - Drink - Upset tummy keeping you awake? A hot cup of ‘gold milk’ may be the answer.
If I'm having a difficult time with my IBS this usually works in some way during the day. It might work as a night time drink to wind down with around 60 to 90 minutes before bed too …
Sleep 07 - Audio - Moby's YouTube playlist - Long Ambients 1: Calm. Sleep (2016) and Long Ambients 2 (2019)
Moby's words - "Over the last couple of years I’ve been making really, really, really quiet music to listen to when I do yoga or sleep or meditate or panic. I ended up with 4 hours of music and have decided to give it away …
Sleep 08 - Smell - Use lavender, it's oil or essence. Light a joss-stick, sprinkle oil or use lavender itself. Make a tea from its flowers.
Lavender has obviously long been associated with helping bring on sleep, easing anxiety and helping with menstrual cramping.
Personal experiences with lavender …
Sleep 09 - Action - Silent Scream
If I am having nightmares, or can't sleep with things praying on my mind making me anxious/ frustrated. I will lie there or take myself into another room or quiet spot away from anyone (usually bathroom) and do a 'silent scream' until exhausted …
Sleep 10 - Action - Use a blindfold / sleep mask.
Is light at night a problem? Flashing car lights from outside, street lights., bright sunlight or moon light a problem. Use a blindfold / sleep mask …
Sleep 11 - Action - Use earplugs
The aural equivalent of a sleep mask. Good if you live near busy roads, or have loud neighbours or family. …
Sleep 12 - Action - Make your bedroom as unstimulating as possible.
Do you have bright LED lights that you can see from where you lie in your bed? Remove them, hide them or cover with electrical tape to mask the glow …
Sleep 13 - Action - On waking, go to a window and spend 15 mins looking up towards the sky.
Get into a habit -
On stirring head to a bright window and take 15 minutes to not do anything else but look at what’s in front of you and if possible look up towards the sky some of the time (but not directly towards the sun.
Sleep 14 - Action - If you do need to sleep during the day, sleep in the brightest room of your house or garden, facing a window, looking towards the sky.
Sleep 14 - Action - If you do need to sleep during the day, sleep in the brightest room of your house or garden, facing a window, looking towards the sky …
Sleep 15 - Drink - Shortly before going to bed drink a pint of water and keep a spare pint of water near to your bed over night. In the morning drink a pint of water
Sleep 15 - Drink - Could one of the reasons you’re getting disrupted sleep be that you’re dehydrated? Did you know it is recommended to drink approximately 4½ pints of water (2.5 litres) a day? No, I’d not heard this either.…
Sleep 16 - Audio - Robert Rich’s sleep albums - Somnium, 2001 (7 hrs), Perpetual: A Somnium Continuum, 2014 (8 hrs)
Sleep 16 - Audio - Robert Rich’s sleep albumsSomnium, 2001 (7 hrs) Perpetual: A Somnium Continuum, 2014 (8 hrs)…
Sleep 17 - Drink - After 6pm don’t drink or eat anything containing caffeine. Coffee, tea, or chocolate.
Sleep 17 - Drink - After 6pm don’t drink or eat anything containing caffeine. Coffee, tea, or chocolate.
Sleep 18 - Drink - Don’t have an alcoholic drink in the couple of hours before going to sleep.
Sleep 18 - Drink - Don’t have an alcoholic drink in the couple of hours before going to sleep.
Sleep 19 - Action - Switch off all electronic screens at least an hour before going to sleep. 2 to 3 hours before bed are even better.
Sleep 19 - Action - Switch off all electronic screens at least an hour before going to sleep. 2 to 3 hours before bed are even better.
Sleep 20 - Audio - Circle Of Live, "In Dreams", (8.5hrs)Live at De Waalse Kerk , 2019
Sleep 20 - Audio - Circle Of Live, "In Dreams", (8.5hrs)Live at De Waalse Kerk , 2019…