Each day, immediately after I finished lunch, I would find a spot to nap – a couch, a bench, a reclined car seat, a carpeted floor, a friend’s wedding…
I’d set an alarm on my phone for 20 minutes, lie on my back, and close my eyes. why should we stop taking them just because we’re older?
Once my room was optimized, I committed to a consistent bedtime.
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I never to fall asleep; I just relaxed and focused on breathing in and out. Take a quick nap in the afternoon, even if you have to cut your lunch break short.
Even if I didn’t fall asleep (10-20% of the time), I always felt refreshed and calm when my alarm went off. Then force yourself to get ready for bed at the same time every night.
You’ll be more relaxed, more productive, and far less anxious.
I was dead serious about obeying my phone’s command.
Even if I was in the middle of a conversation, I’d abruptly end it so I could get ready for bed.
After I finished getting ready, I’d switch my phone to silent mode, plug it into the charger that was far away from my bed, and lay down to read fiction for 15 minutes (No business or “thinking” books allowed).Then I’d turn off the lights and focus on the rhythm of my breathing until I fell asleep.It took several nights to adjust to this change, but within a week, I was sleeping like a champion.The key was getting ready at the same time every night.It set me in motion toward getting in bed, and ultimately re-trained my body to crave sleep at a reasonable hour.There was another aspect of my sleep routine that was critical for healing my anxiety: I took a 20-minute nap every afternoon.