Discover strategies for achieving better sleep beyond the standard suggestions, including cognitive refocusing therapy and regulating circadian timing. Learn about the impact of sounds and techniques on sleep, such as binomial beats and sleep apps. Explore tips and techniques for improving sleep quality, including relaxation activities, optimal napping duration, wind down routines, and managing stress and anxiety.
Cognitive refocusing techniques can help redirect racing thoughts and reduce cognitive arousal for better sleep.
Maintaining a consistent bedtime, avoiding technology before bed, and exploring relaxation techniques like aromatherapy can improve sleep quality.
Deep dives
Understanding the Brain's Overactivity at Night
Many people experience their brains becoming hyperactive at night when they want to wind down. This is often due to our brains being free from distractions during the day and therefore feeling more inclined to think and worry. This association between bedtime and racing thoughts can be challenging to break, especially for those with insomnia. However, if it only happens occasionally, it is considered normal. Cognitive refocusing techniques, such as thinking about neutral and engaging topics, can help redirect thoughts and reduce cognitive arousal.
Tips for Better Sleep
To improve sleep quality, sleep hygiene practices such as maintaining a consistent bedtime, avoiding technology before bed, and creating a relaxing bedtime routine are crucial. Additionally, techniques like cognitive refocusing therapy, where individuals focus their thoughts on pleasant and non-emotionally arousing topics, can aid in reducing unwanted thoughts. Other strategies include aromatherapy, using relaxing scents like vanilla, and exploring sound therapies like binaural beats to induce relaxation and improve sleep. Furthermore, regulating circadian rhythms, getting bright light exposure in the morning, practicing minor breaks throughout the day, and occasionally taking a nap can contribute to better sleep quality.
Understanding Sleep Patterns and Sleep Disorders
The podcast highlights that waking up one or two times during the night is normal, as sleep cycles consist of both deep and shallow phases. Historically, split sleep schedules were common, where individuals slept for a few hours, woke up in the middle of the night, engaged in activities, and then had a second sleep. However, modern expectations often prioritize an uninterrupted eight-hour block of sleep. Sleep difficulties are prevalent, affecting nearly 40% of Australians. Factors such as chronic sleep disorders, health problems, and lifestyle choices contribute to inadequate sleep. Stress has a significant impact on sleep, triggering rumination and disrupting sleep patterns, thus increasing the risk of insomnia and other sleep-related issues.
Do you wake up each morning refreshed and well slept? Or are you the kind of person who tosses and turns for ages before falling asleep, ruminating on all of your missteps and stresses from the day?
If you chose option two, this episode is for you. We get advice on making nighttime more restful — beyond the standard 'don't look at your phone before bed.' (Though that's important too).
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