Sleeping resolutions

Whether you’re tired of struggling to fall asleep, waking up in the middle of the night feeling restless and moody, or working through the day with a nagging sense that there are just not enough hours to accomplish what needs to be done, it may be time for a change in your sleep routine.

From tiny tweaks to significant life changes, here are some ways to make 2022 a restful one.

I hate going to bed

Okay, this is a difficult one for me. If I could have only one wish, it would most likely be the creation of a pillow that would make me feel as if I had slept for 8 hours yet without having slept at all. If you are worried, have trouble falling asleep, or suffer from OCD, sleeping will most likely not be your favorite time of day. At least during the day, you have other distractions. Still, you don’t have any visual or auditory diversions to distract you from your thoughts when you go to bed. You’re suddenly alone with your thoughts, and if you’re a hypochondriac with OCD, they won’t be pleasant. Every pulse, every breath, and every minute will seem like an hour as you keep an anxious eye on them.

You can always resort to counting sheep or making lists of your favorite records, songs, tv-series, … but it could take a while to fall asleep, and probably it won’t last much. You will likely get up six hours later, more tired than before going to sleep and feeling dizzy and anxious after another night of nightmares, insomnia, or both.

Now, after complaining, is the time for resolutions.

Sleeping resolutions

I often have a lorazepam pill 2 or 3 hours before going to sleep. It helps a lot to avoid a night of insomnia and anxiety, but it is not the most healthy solution in the long term. It can be habit-forming, and the side effects can be too strong. Furthermore, it is also likely that long-term use could negatively affect the natural sleeping process.

The goal is to reduce the use of lorazepam and other drugs like it and replace them with natural plants. These plants aren´t so effective in the short term, but if you get used to them, they can provide relaxation and help you sleep better.

My personal favorite is hawthorn, which aids in sleep and reduces the sensation of tachycardia, or an increased awareness of pulse. Lavender has a long history of usage as a sleep aid, and it may also be used for aromatherapy. Melatonin is also helpful for regulating your sleep pattern, although it might take some time to get accustomed to.

Get some exercise!

If you do a lot of sport, you will likely be exhausted at the end of the day, and it will be easier to fall asleep and rest well. I already do Pilates for one hour two days per week, and my resolution is to do it more often, 3 or 4 days. On the days I won´t go to Pilates, I will do swimming instead. It could be the sport that helps me the most to fall asleep at night, is relaxing, and is also the most enjoyable for me.

Plan for downtime at night.

Start winding down before bed with reading, meditation, yoga, or writing on a piece of paper. Do anything that doesn’t involve looking at screens that have been shown to disrupt our natural circadian rhythms. I admit this is another tough resolution for me. I love to watch YouTube videos or play around with my mobile apps just before sleeping. But I know I should stop this.

Go to bed earlier

The most challenging resolution ever. For me, the most peaceful time of day is around midnight, so it’s tough to convince myself: “Come on, it is bedtime.” I will answer myself: “I feel amazing now, in temporary peace with myself and the world. Yesterday is gone, and tomorrow still feels too far away, so it’s time to watch some videos or TV and crash at 2 a.m. when I’m exhausted.” I understand that this is not a good idea if your goal is to get up early and you already have pending sleep and are in a semi-sleepwalking condition. You’ll likely fall asleep on the couch and wake up around 3 a.m., jeopardizing your chances of getting a decent night’s sleep. So, the main resolution is to go to bed 10 minutes earlier every day until I become used to going to bed at a respectable time.

Other obvious resolutions, easier to achieve:

- Create an environment conducive to sleep: not too hot or cold or noisy.

- Practice good sleep hygiene by keeping your room dark, quiet, and comfortable.

- Do deep breathing

If you still have trouble sleeping, deep breathing exercises can be a great way to relax and fall asleep. In addition to Pilates, I also used to practice yoga and deep breathing exercises. I used to fall asleep during yoga classes or meditation when I focused on my breathing. There are countless methods; the most basic one would be:

1. Close your eyes and focus on your breath.

2. Inhale deeply, feeling the air fill your lungs.

3. Hold your breath for a moment, then exhale slowly, feeling the air pass through your abdomen as if it were a relaxing wave.

4. Repeat this process several times until you feel relaxed and sleepy.

Conclusion

In this new year, resolve to be kinder to yourself by prioritizing the most important part of your day: sleep. I know by first-hand experience that changing habits can be challenging, but just trying to make intentional changes can profoundly affect how you feel going forward.