Bedtime Strategies for 3 Different Sleep Issues

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Sleep hygiene a significant contributor to performance behaviors. Achieving optimal hygiene requires effort and perseverance. To illustrate how one might achieve sleep below are three stories about three different characters struggling with sleep: C. Want, C. Fear, and C. Loathe.

“I want to sleep more.” 

C. Want follows trends. Routines include variations of:

  • caffeine to wake or to keep aroused,
  • sugar for quick surges of energy,
  • social media avenues to distract feelings, and
  • typically saying ‘yes’ to everything.

The body works naturally by following a biological clock that organizes by daylight patterns. Want an energetic rhythm. Set up necessary sleep hygiene for daytime napping and body-inspired bedtime cues.

“I fear over-sleeping.”

C. Fear delays going to bed. Routines include variations of:

  • denying fatigue during evening hours,
  • working more after dinner,
  • laying in bed with the laptop or smartphone, and
  • falls asleep on the couch.

Harvard Health reports dreaming improves memory. To dream the body needs to enter non-REM sleep. Fear memory-loss conditions including dementia and Alzheimers. Commit to a set 45 minute wind-down appointment each evening, then go to bed.

“I loath sleeping.”

C. Loath focuses on external rewards. Routine variations include:

  • ‘me’ verses ‘we’ goals,
  • financially driven,
  • excitable and insatiable behaviors, and
  • independent.

Journal of Neuroscience reports the brain naturally regenerates new cells when sleeping. Loath costly medical bills. Approximately 7.5 hours of sleep is the average ‘sweet-spot’ for bodily organs to function in prevention of future disease.

 

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