#42 Stop Insomnia! Operation Sleep: (Part 3) Become a Master Sleeper!

Stop Insomnia! Operation Sleep: (Part 3) Become a Master Sleeper!

This is what Part 3 of this series is all about.
:45 – Master the sleep process. Distraction and sleep… what happens? Dr. Drew gives a great
analogy of a surgeon headed into surgery. Do you think that surgeon will perform well if he is
checking Facebook and Instagram, Tweeting or Snapchatting, looking at emails, or whatever he
is doing, all during the preparation of surgery and throughout surgery? No! Same goes for sleep.
We must work at it to become a master. Checking phones and watching TV are huge
distractions and creates horrible sleep cycles. Beware of these and other distractions before
sleep.
2:40 – Conditioning of two important things: Circadian rhythm and sleep drive. Distractions
such as electronic devices and TV – these have screens that produce bluelight. This bluelight
keeps our brains awake which then messes with our circadian rhythm. Be aware of bluelight
before sleep. Our sleep drive increases throughout the day as edenosine is released.
Endonsine, a chemical found in our brain, helps us to get into our circadian rhythm. If we block
this with too much caffeine or other stimulants and distractions, we are unable to get into that
good rhythm.
4:45 – How do we help this?
1. Eliminate distractions before sleep and stop caffeine use after 2pm.
2. Develop your routines. Bedtime and morning routines. 30-45 minute bedtime routine for
better sleep. Wake up in the same 30 minute window each day. Commit to this for 100
days. By waking at the same time each day, adrenaline is released, helping us to start
each day in the right frame of mind. Make your routines work for you – meditation, soft
music, reading, talking with someone, and transition with mindful activities. Be intentional
about this process. Transition into routine: for 5-10 minutes after watching TV, using
electronics, movement or whatever you are doing, take this small amount of time to
visiualize your bedtime routine, sleeping through the night and waking up in the same 30
minute window each day. This transition time gives your brain confidence in the process.
Don’t underestimate the power of night routines.
3. Only go to bed when you are super tired! If you have been in bed for 25 minutes and still
are not asleep, get out of bed and try something calming such as reading or meditation.
Poor sleep causes all kinds of problems. Commit to it and stay consistant with your routines and
by eliminating distractions. Make your bedroom a sacred place by getting rid of televisions and
electronics. Adapt as needed and most importantly, don’t give up!

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