Get out of bed
Many experiments have discovered that being awake in bed conditions your brain to be awake. This means that the more time you’re awake in bed, the more your brain is trained to think that your bed is for being awake. The more your brain thinks your bed is for being awake, the longer it takes you to fall asleep.
You can reduce your anxiety and frustration around falling asleep, plus the actual time it takes to fall asleep using what sleep scientists call Stimulus Control. This technique allows you to train your brain to associate your bed only with sleep. By training your brain, you’ll find that you fall asleep faster. At RISE, we call this Sleep Reset and we’ll gently remind you when it’s time to get out of bed.
To add Sleep Reset to your energy schedule, go to your Energy tab > Habits > Add a habit > Sleep reset guide.
Try a relaxation technique
Studies in a number of populations, including those with severe chronic diseases have shown that relaxation techniques help promote sleep and sleep hygiene.
Recommended techniques include progressive muscle relaxation, autogenic training, cognitive distraction and diaphragmatic breathing. These techniques help the physical body relax and interrupt the thought processes that can keep the brain stimulated and sleep at bay.
To add Relaxation Session to your energy schedule, go to your Energy tab > Habits > Add a habit > Relaxation Session.
Check your environment
Do a quick check of the key environment factors that promote good sleep--temperature, light, sound and bed associations. You want to make sure that you have a bedroom temperature between 62-67F, total darkness (our favorite sleep mask), quiet (our favorite earplugs) and that your bed and bedroom are for sleeping only.
To add Check your environment to your energy schedule, go to your Energy tab > Habits > Add a habit > Check your environment.
For an easier time getting to sleep and staying that way, build better sleep habits using RISE.