A Mapping Technique Which Helped My Sleep

A Mapping Technique Which Helped My Sleep

Sleeplessness can often feel like navigating a ship through a stormy sea—overwhelming and unpredictable. However, discovering a simple yet profound exercise eased my approach to achieving restful nights.

The Exercise: Listing & Categorising Sleep Disruptors

Years ago, amidst my own struggles with sleep, I explored an exercise that offered unexpected clarity. The task was straightforward: list every factor affecting my sleep and divide them into two categories — those within my control and those beyond it.

Within My Control

  • Evening Screen Time: Limiting exposure to screens before bed to reduce blue light intake.
  • Bedroom Temperature: Creating an optimal sleep environment by adjusting the room temperature.
  • Caffeine Intake: Monitoring and reducing caffeine consumption, especially in the latter part of the day.
  • Light Exposure: Ensuring exposure to natural light during the day and minimising artificial light at night.
  • Sleep Schedule: Establishing and maintaining consistent bedtime and wake-up times.

Beyond My Control

  • Unexpected Wake-Ups: Whether it's children or other disturbances, some interruptions are out of our hands.
  • Illness and Stress: Physical discomfort and periods of increased stress can unpredictably affect sleep.
  • Travel Demands: The necessity of early flights or sleeping in unfamiliar places often disrupts our routine.
  • Others' Sleep Patterns: The sleep habits of those we share our lives with can also impact our own rest.

The Impact of Acknowledgment

This exercise wasn't just about listing; it was about recognising where my power lay. By focusing on the aspects I could control, I found both practical solutions and mental peace. Adjusting my lifestyle around these controllable factors significantly improved my sleep quality and, by extension, my overall well-being.

Final Thoughts

Sleeplessness can be daunting, but it doesn't have to define us. By identifying and acting on what's within our control, we can navigate towards calmer waters and more restorative nights. Let this simple exercise be your compass in the vast sea of sleep wellness.
By Rory Macpherson