Tips & Tools To Fight Insomnia

I am learning how to sleep. It might seem like a silly thing to have to learn, but for some people it takes intentional practice. Here are some tips and tools I use to set myself up for a good night's rest.

Thought Jot

I keep a blank notebook on my nightstand. As I get ready for bed, I write down any stray thoughts to help prevent racing thoughts as I try to fall asleep. Shower thoughts are great until they start bouncing around my head as I'm drifting off! This is also the perfect time to practice gratitude. Have an important task to remember for tomorrow? Notebook. Is there something to make sure I bring when I leave the house in the morning? Notebook. Am I super grateful for _____? Notebook. I call this "thought jot" because what fights anxiety better than cuteness? I think the classic Moleskine notebook is the GOAT notebook, but even a bit of scrap paper works!

Shop: Notebook

Journaling

Journaling has been recommended to me by my therapist and doctor, but I tend to get overly strict with myself about daily free journaling. If I miss a day or two, I either feel guilty about skipping or I don't pick it back up for weeks - if not months! (Please say I'm not alone in this...) I've found that journals with prompts for quick entries as I find time are way more satisfying. Lately I've enjoyed this shadow work journal. There are exercises, reflection questions, and prompts that can be completed in 5-10 minutes. It's been a great addition to my bedtime rhythm.

Shop: Shadow Journal

Bedtime Fragrance

Smell is a powerful memory and habit tool. I have a fragrance I only wear at night. I put this perfume on after showering before bed. My brain associates this scent with sleep now! I like perfume, but you could use body spray, lotion, or even a scented candle at bedtime. Just make sure to blow out the candle before actually going to sleep!

Shop: My Bedtime Perfume

Comfort is Key

I'm fairly sensitive to light and noise while I try to fall asleep. Light-blocking curtains help, but there are times even the light from a phone charging or my partner's alarm clock bother me. I found this eye mask and it's a game changer. It's rounded over the eyes so there's no pressure. Some eye masks I've tried push on my eyes and cause headaches, but this one is so comfortable to sleep in. I take it to hotels and on flights too.

Shop: Sleep Mask

I hope these tips and tools help you get a good night's rest! Sleep well!

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