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Discipline

The basics Mastering self-discipline can be very useful, especially when it comes to sleep. One particularly effective technique, although very difficult, is sleep restriction. It is a method of increasing the need for sleep through controlled sleep deprivation which leads to rapid improvement in sleep quality. It might not suit everyone as a long-term solution, …

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Relaxation

The basics Techniques aimed at relaxation have been around for a long time and involve practices such as meditation, muscular relaxation, and autogenic training. The common goal of these techniques is to increase awareness and gain control of bodily and mental activity in order to reach a relaxed state. Techniques Meditation practicePracticing meditation for sleep …

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Beliefs

The basics What we believe in tends to become our reality. Experiments and cognitive techniques can be powerful tools to change our beliefs about our sleep needs. Our assumptions do not always align with reality and this can make sleep difficult to manage. One typical example of misalignment between perception and reality is how many …

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Habits

The basics Sleep, like breathing, is a biological rhythm that is actively generated by the brain. Your habits contribute to setting the rhythm that regulates your sleep. You can shape your habits to include behaviors that promote your sleep. If a never-ending train of thoughts and emotions is keeping you up at night, you can …

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Environment

The basics External stimuli consists of all environmental sources that can trigger your senses, such as air, sound, light, smell, temperature, and touch. Sleep hygiene is a concept that involves controlling these factors in order to create an environment that improves sleep quality. Sleep hygiene Air quality: Keeping the bedroom ventilated during day and night-time …

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Associations

The basics Associations can be powerful if used to our advantage. One technique to alter associations is stimulus control, which is designed to re-associate the bedroom/bed with sleep. It often happens that we associate our bedroom with habits that favor wakefulness, such as eating, watching TV or using our phone. We can break this associations …

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