One of the keys to sleep wellness is reshaping your lifestyle and behaviours to support good sleep. This week, we’ll explore what you can do.
Welcome to week 5! How are you doing? No really – how are you? How’s the overall sleep wellness going?
Has some weight been lifted off your shoulders yet? Can you see the light at the end of the insomnia tunnel? Or are you still feeling pessimistic about this whole process?
If you’re the former, yay! Continue on your path of healing and your sleep will see improvement, week after week.
If you’re the latter, I would like you to ask yourself why you don’t think this will work.
- Is it because you’ve read all the tips and tricks and know what to do, but don’t believe it will work for you in particular?
- Do you believe that sleep deprivation is a fact of life, and you will simply remain forever tired?
- Did you “try” the things suggested, but they didn’t work?
Truly dig down into the trenches of your mind to see if you’re building unnecessary walls for yourself. There may be some limiting beliefs there that are getting in the way of overcoming insomnia.
Because when it comes to the points above:
- Knowing isn’t the same as doing
- You are just as human as every other human and have the ability to sleep
- Have you actually tried? Like – committed, day in and day out, to getting on a regular sleep schedule?
The things I describe throughout this course are not just some stuff made up by me (though it did work for me) – it’s literally based on scientific research on how our brains and minds are wired. It will work for you – if you put in the work.
Maybe you oscillate between the two states of mind. I know I did when I had insomnia. There were days of optimism, and days that were rife with feelings of defeat. Again, I want to remind you to be gentle with yourself, and to not expect perfection. There was a perfect storm that led to insomnia in the first place, so it can take some time to unwind from those thoughts and behaviours.
Keep. Going. Sleep wellness is within reach.
Put in the work, and you will see the rewards. I promise. And hopefully it’ll become even easier as you put the sleep puzzle pieces together and strengthen their connection in your mind.
Speaking of which, this week I will be covering the final part of the insomnia puzzle – lifestyle and behavioural factors that help you sleep.
Again, implementing lasting change takes dedication and resilience.
You will want to give up some days, or simply skip doing what you know you need to do. The key ingredient here is to get back up again. Life will always be there to knock us down in some way, but it doesn’t mean you have to stay on the ground and bear it. In fact, if you do just that, nothing will change. Nothing. You have to create some counterforce in how you approach life to create meaningful change.
I’m not talking about doing a total 180 here. It’s the small steps that make a huge difference.
If you walk 1km a day, which takes maybe 10 minutes, that’s not a lot. But do that over a year, that’s 365km more than you would have walked otherwise. If you save $20 every paycheque, it might not seem significant. But do that over the year and that’s $520. Replace a daily can of pop that contains 41 grams of sugar with a can of sparkling water. That’s 14,965 grams less sugar in one year – which is 14.965kg or 33 pounds. That’s an almost unimaginable amount of sugar if it were placed in front of you.
All of these examples don’t take a lot of effort, but the results compound over time. So this week, I’ll be discussing how you can adapt your lifestyle, even just a little bit, and make significant strides in overcoming insomnia.
This week’s goal is to rework your lifestyle so it is conducive to getting much needed sleep. This means instilling lifestyle and behavioural changes that should become second nature after a while and support sleep wellness.
Change your day, right away. It doesn’t have to be drastic, and in fact, I hope it’s not. Because the more you think you need to do everything all at once, the less likely it’ll stick. Start with whatever you feel is manageable in your daily life, and add on as needed.