Sleep Hygiene

Ok, sleep hygiene, these are the things I do to have at least a modicum amount of rest, I don’t sleep much anyway, but I’m not too bothered as everyone needs a different amount, the fabled 8 hours that everyone should get is BS :

1. No ipad / mobile phone / computer usage late at night. Now this rule I flout but only because I use filters to block out the blue light, if you have an ipad it should kick in automatically, hence you will notice the orange tint. I also turn the brightness way down. I did buy myself some orange tinted glasses by I can’t find them now.
2. I used to have some standard lamps that I used late at night when I turned the main light off, but I found some great orange rock lights that give a nice fire like warm orange glow.
3. Only go to bed when you are tired. I generally don’t get tired in the evening so I tend to go to bed at the same time.
4. No distractions in the bedroom, I have blacked out curtains and it is pretty minimal
5. Always read before going to sleep, and only try and go to sleep when your eyes start to close. If you have to read for a couple of hours before this happens then so be it. Reading in bed will then become associated with falling asleep.
6. Get a weighted blanket. It was bloody expensive, but it’s awesome, I almost can’t live without it now. It makes you feel wrapped up tightly, like being held in someones arms, adding to the feeling of security, it’s so cosy.
7. I use an eye mask and some ear plugs. Not those stupid foam ones mind you but plasticine ones that mould to your ear canal, and blocks out just about all noise. Interesting enough I suspect that just the mere act of putting on the eye mask and putting in the ear plugs my body would then associate with sleep.
8. Do some relaxation techniques, including yoga, meditation, watching ASMR videos!, whatever floats your boat.
9. No caffeine in the afternoon
10. No alcohol
11. If possible always try and get out of bed at the same time
12. Have a bath just before bed
13. If you can’t get to sleep then don’t worry about it, either just lie there and know that you will fall asleep when your body is ready, or if you have been lying awake for a while get up

Right that’s all off the top of my head, I’m still sure there is stuff I have missed, it might seem a lot and of course there are certain things that you already do, but I now don’t even think about it all it’s just habit. Hope this might help in at least some small way :)