CHECKLIST FOR A GOOD NIGHT

ACHIEVING good-quality sleep doesn’t happen overnight. To help you stand the best chance, refer to this checklist as you work towards getting your sleep back on track . . .

1 Am I reliant on sleep aids?

JOT down any amplifying actions you take to help yourself sleep. This includes anything from earplugs and eye masks to alcohol and prescribed medication. It’s OK to begin to let go of them, to regain your trust in your natural ability to sleep.

2 Learn to be mindful

PRACTICE living and breathing in the moment for a few minutes at a time when you go to bed or during the night. Use the tools as a helpful way to let go of your struggles, but remember, they alone aren’t going to get you to drift off — they simply get you in the right place for sleep. Normal sleeping doesn’t mean spending endless hours on mindful noticing.

3 Welcome unwanted thoughts and emotions in the night

GREET thoughts, emotions, physical sensations, or urges with a friendly welcome. So: ‘Hello, Frustration, good to see you this evening.’ Or: ‘Greetings, Urge To Take A Pill.’ Or: ‘Welcome, Tiredness. I see you’ve decided to join me.’ Taking a light-hearted approach prevents you getting caught up in these negative thoughts and amplifying them further.

4 Build a robust sleeping pattern

TO DO this, you need to behave like a normal sleeper again. That means creating a relaxed and flexible approach to sleep, where you consider it simply a part of life, rather than something to obsess over. You shouldn’t spend too long in bed in the hope of getting more sleep. Also, avoid changing your sleeping pattern by getting up at different times. Power naps are fine; long afternoon sleeps are not.

5 Learn to live your life again

ONCE clients have started sleeping again, they often talk of experiencing a new lease of life. They go for a promotion at work or start socialising again. It’s vital to remember, however, that recovery is not a straight path. Unforeseen events will challenge you, and the odd sleepless night is one of them. At this point, have the flexibility to briefly moderate your plans rather than give up on them. This allows you to manage sleeplessness skilfully and help it pass as quickly as it arrived.