Big Day Ahead: Strategies For A Restful Sleep

Struggling to sleep before a big day is a common experience. This phenomenon is known as 'special event insomnia' or 'anticipatory anxiety'. It can be caused by excitement or dread, with stimulating chemicals flooding the body and keeping the mind alert. This can lead to racing thoughts and worries about performance and energy levels the next day.

However, it's important to remember that a good night's sleep might not be as crucial as we think. Most people can function after a night of poor sleep, and the stress of trying to fall asleep can often be counterproductive.

Anticipatory anxiety

People with anticipatory anxiety may experience physical and emotional symptoms such as difficulty concentrating, feelings of apprehension, tense or jumpy nerves, restlessness, irritability, and a constant anticipation of the worst. They may also experience physical symptoms such as a pounding heart, shortness of breath, headaches, fatigue, insomnia, sweating, tremors, and an upset stomach.

This form of anxiety is driven by an individual's efforts to avoid contact with triggers or sources of anxiety. It can be challenging to eliminate as attempts to avoid it only result in intensified anxiety. Anticipatory anxiety is not an accurate predictor of how an individual will feel during a situation; in most cases, the anxiety leading up to an event far exceeds the anxiety experienced when the event actually occurs.

• Sleep hygiene: Establish a consistent sleep schedule by going to bed and waking up at the same time each day. Avoid napping during the day, especially if you're experiencing anticipatory anxiety.
• Relaxation and grounding: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, guided imagery, and grounding techniques. These techniques can help reduce anxiety over time and improve sleep quality.
• Journaling: Explore your fears and triggers by journaling. This can help you identify and address negative thoughts and change your thinking patterns.
• Self-compassion: Treat yourself with kindness and care, just as you would a friend. This can help reduce anticipatory anxiety and improve your overall well-being.
• Take charge: Face your fears and take charge of the situation by practicing or preparing for the event causing your anxiety. For example, if you're anxious about a job interview, practice answering interview questions with a friend.
• Therapy and medication: Seek professional help if anticipatory anxiety is interfering with your daily life. Therapy, medication, or a combination of both can be effective treatments for managing anxiety disorders.

Sleep Effort Paradox

The Sleep Effort Paradox

The Sleep Effort Paradox refers to the phenomenon where the harder you try to sleep, the more difficult it becomes to fall asleep. This is because sleep is a natural process that our bodies are capable of managing without our conscious effort. When we try too hard to fall asleep, we activate our brains' problem-solving mode, making us more alert and aroused, which is incompatible with relaxation and sleep.

Great sleepers don't obsess over sleep. They don't have elaborate bedtime routines or rely on various sleep aids. They simply lie down and fall asleep without much effort. On the other hand, insomniacs constantly think about sleep and spend significant time and energy trying to perfect their sleep habits.

The Sleep Effort Paradox can be understood through the following example: if someone held a gun to your head and told you that they would shoot unless you fell asleep, you would find it nearly impossible to fall asleep. The more desperate you are to fall asleep, the more likely sleep will elude you. This is because trying to force sleep creates conditions of stress and high arousal, which are not conducive to sleep.

• Creating strict bedtime routines or conditions that must be met to sleep.
• Having rigid expectations about the type and duration of sleep you should get.
• Going to bed early out of fear of not sleeping.
• Turning down social activities to focus on sleep.
• Getting angry or anxious about your inability to sleep.

So, how can you improve your sleep without falling into the Sleep Effort Paradox? Here are some suggestions:

• Avoid creating elaborate bedtime routines or setting strict rules around sleep.
• Engage in meaningful and enjoyable activities during the day and evening.
• Understand that there is no "normal" amount or type of sleep, and let go of unrealistic expectations.
• Practice mindfulness or meditation to help you accept and let go of worries about sleep.
• Be kind to yourself and adjust your expectations if you're feeling tired during the day.
• Limit caffeine and other stimulants, especially later in the day.
• Avoid strenuous exercise or mentally stimulating activities close to bedtime.
• Minimize screen time before bed, especially activities that induce stress or high arousal.

Sleep hygiene

Optimise Your Sleep Environment

• Keep your bedroom cool, quiet, and dark.
• Use heavy curtains or an eye mask to block out light.
• Use earplugs or a white noise machine to minimise noise disturbances.
• Ensure your mattress, pillow, and bedding are comfortable and suit your preferences.
• Keep the temperature on the cooler side, around 65 degrees Fahrenheit.
• Try using calming scents, such as lavender, to create a relaxing atmosphere.

Establish a Consistent Sleep Schedule

• Maintain a fixed wake-up time, even on weekends.
• Prioritise sleep and aim for a consistent bedtime.
• Make gradual adjustments to your sleep times, rather than sudden changes.
• Avoid oversleeping or taking long naps during the day, as this can disrupt your nighttime sleep.

Develop a Bedtime Routine

• Wind down for 30 minutes before bed by engaging in relaxing activities such as reading or listening to soft music.
• Avoid bright lights and electronic devices at least 30 minutes before bedtime, as they can disrupt melatonin production.
• Practice relaxation techniques such as meditation, mindfulness, or paced breathing to ease anxiety and prepare your mind for sleep.
• If you can't fall asleep, get up and do something calming in low light, then try again.

Cultivate Healthy Daily Habits

• Get exposure to natural light during the day, especially sunlight, to regulate your circadian rhythm.
• Engage in regular physical exercise, but avoid strenuous activity close to bedtime.
• Avoid smoking, especially before bed, as nicotine disrupts sleep.
• Reduce alcohol consumption, especially later in the evening, as it can disrupt sleep.
• Limit caffeine intake, especially in the afternoon and evening, as it can interfere with your ability to rest.
• Eat dinner early, and avoid heavy, spicy, or large meals close to bedtime.
• Optimise your bedroom solely for sleep and sex; avoid working, studying, or other activities in bed.

Sleep Runway

The mind is like a big jet that needs a long runway to gradually slow down and come to a full stop. Similarly, the mind needs time to unwind and relax before it can fall asleep. Sleep Runway is that period of relaxation, during which you might read a novel, watch TV, organise your stamp collection, or sit in front of the fire with a cup of tea and listen to your favourite album.

When your mind is gently and naturally relaxed, you are more likely to fall asleep quickly and easily. So, instead of trying to squeeze in extra work or preparation, it is better to have a good Sleep Runway.

• Avoid caffeine after noon on the day before the event.
• Engage in light exercise, but don't overdo it.
• Avoid overeating in the evening.
• Listen to relaxing music. Hard rock might not be the best choice!
• Take a shower or a bath.
• Go to bed even if you don't think you will be able to fall asleep.
• Stick to your usual pre-bed routine.
• Remember that it is normal to struggle with sleep before a big event.

Deliberate Worry

Sleep is regulated by two main processes: our circadian rhythm, or internal clock, and the buildup of sleep drive throughout the day. When we anticipate a big day tomorrow, we may experience anticipatory anxiety, which can interfere with our sleep. This can be caused by excitement or dread, but the stimulating chemicals that flood the body and keep our minds from switching off at bedtime are the same.

Step 1: Schedule a Dedicated Time for Deliberate Worry

Choose a time for your "worry time," ideally not right before bed, to give your brain some breathing room to unwind from the day. A good time could be a few hours before bedtime or 3-7 days before a special event, depending on what it is.

Step 2: Embrace the Brain Dump

Write down all your worries, concerns, and anxieties without censoring yourself. A complete brain dump can help your brain learn that there is a time and place for worrying, and it's not in your bed.

Step 3: Highlight Actionable Problems

Separate the hypothetical worries from the urgent, actionable items that you have direct control over. This will help you identify the problems you can address and take action on.

Step 4: Write Down the Next Smallest Action for Each Actionable Problem

Break down each problem into smaller, actionable steps that you can take to address or solve them. This gives you a sense of control and helps ease anxiety.

Step 5: Set a Reminder for Each Next Smallest Action

Use reminders, calendars, or to-do lists to keep yourself accountable for taking action on the smallest steps you've identified. This helps ensure that you follow through with your plan and don't leave things to chance.

By following these steps, you can train your brain to address worries and anxieties at a designated time, improving your sleep quality and overall well-being.

Frequently asked questions