162. How To Get Better Sleep

The Mindful Healers Podcast with Dr. Jessie Mahoney and Dr. Ni-Cheng Liang

Sleep is important and it can be a source of tremendous stress.

Mindfulness and self-compassion can help decrease sleep-related stress.

Most humans at one point or another have had an issue with sleep--whether it be not enough, quality sleep, or too much sleep.

If you struggle with sleep you are not alone.

Coaching, integrative approaches, sleep mindset work can help you improve your sleep.

Do you judge yourself for your ability to sleep? To fall asleep? To stay asleep?

Do you have compassion for yourself when you don’t sleep?

If you take something to sleep, do you judge that?

Residency was the source of much sleep related stress and PTSD around sleep for many physicians.

Call and shift work adds to this stress.

If you experience trouble falling asleep, staying asleep, or getting good quality sleep in general, please check in with your physician.

Tips for better sleep: *not medical advice

If you are caffeine sensitive, avoid caffeine after noon.

Develop a personal pre-sleep ritual. Rituals are comforting and soothing for mind, body and spirit. They allow your environment to simulate the natural onset of melatonin secretion.

• Dim the lights

• Avoid electronic screens for a few hours prior to bedtime. Turn your computer to Night Shift mode (if you have an Apple product).

• Take a shower or bath

• Read an enjoyable neutral book.

Prioritize your bedroom for rest and intimacy.

Keep your room as dark as possible and not too hot.

Other mind body approaches that can help with sleep:

• CBT

• Mindfulness

• 4-7-8 breath

• Tai Chi

• Qigong

• Yoga (especially restorative yoga)

• Morning exercise

• Gratitude

Mindful Coaching also helps sleep tremendously.

Notice if you have judgmental stories about sleep and consider more neutral stories

Perhaps your new story could be:

• Sleep is a growth area

• I am figuring it out

• It’s a temporary hormone related issue

• There are many things to try

• Even if I don’t sleep well, I can still have a good day

Join the Mindful Healthcare Collective to learn more about mindfulness techniques and connect with fellow colleagues with similar interests. www.mindfuhealthcarecollective.org

If you would like to develop a restorative yoga practice join me for a Yoga, Coaching and Culinary Medicine Retreat. www.jessiemahoneymd.com/retreat-nourish-and-transform

If you would like to improve your mindset about sleep and change your relationship with sleep, reahc out for coaching. It can help a lot. https://www.jessiemahoneymd.com/coaching

*Nothing in this episode should be considered medical advice.