Chapter Six: Switching Off

S1: In this video, we’ll talk about “switching off”

S2: Fighting insomnia is an uphill battle. When you are trying to cure insomnia,
you are actually trying to stop your own mind from being too active at night.
There is no reason to be afraid of staying up for countless nights in a row and
wondering if it is all going to end.

S3: Worrying will only bring about sleepless nights. So stop battling insomnia in
your head!
S4: All that you need to do is ‘Switch Off’ your monkey brain.

S5: At night, you want your own mind to slow down to the point where you can
easily fall asleep. Even if someone is not suffering from insomnia, they still might
want to know what they can do in order to have better control of themselves
and fall asleep whenever they want to.

S6: Truth is, having a proper amount of sleep not only help you to be fully alert
the next day, but it also helps the person to rest at night.
S7: One of the reasons why people struggle to fall asleep is that once they lay
down in bed, they will start to think about their day and life in general. More
often than not, they start thinking about useless things that serve no purpose
but only hinder them from falling asleep.
S8: Switching off definitely needs practice.

S9: For many busy adults, the only time they actually have to reflect upon their
lives, what they were doing is during bedtime! While it’s not a big deal to reflect,
but not during bedtime. Often times, this is the biggest culprit that stops you
from falling asleep.

So for those who want to reflect on their lives, consider waking up earlier to
have time in the morning to do so or even schedule some time in the evening to
do some reflection.

S10: Another reason why people fail to switch off is that they have many
activities at night that are over stimulating, causing them to stay awake instead
of feeling tired.

Some even love to have caffeine at night as a routine!

S11: No wonder people are struggling to fall asleep!
S12: So stay away from coffee, from your mobile phones, laptops, televisions
when it’s bedtime. Avoid activities that force you to think and require physical
exertion at night. And most importantly, avoid ‘Blue-screen’ from the electronic
devices.

S13: Another key to fall asleep is to schedule your sleep. Most people don’t do
that. Instead, they choose to fall asleep only when they’re tired. But what they
should do instead is to set up their own routine and schedule their bedtime.
S14: Upon repetitions, your mind will be conditioned to switch off when the
clock hits the usual hour to fall asleep.

Schedule and set a routine to make sure that falling asleep is a habit. How you
schedule your evening till bedtime varies and there are many ways to do it, and
there won’t be a one size fits all solution. But the general rule of the thumb is
the same.
S15: How To ‘Switch Off’ At Night

The first thing you should do after you have eaten dinner and cleaned up for the
night is turn off any of your electronic devices. Having your phone or computer
switched on when you are getting ready for bed will stimulate your brain and it
will eventually hinder your sleep. Admit it, your electronic devices are addictive
and you won’t know when to stop.
S16: The light by itself will interfere your sleep pattern and causes you to stay
wide awake. So when it’s 1 or 2 hour before bedtime, avoid your gadgets at all
costs, if you want to have a restful sleep.
S17: Reading before sleep is fine, but not through your electronic devices.
Reading a physical book as a hobby before bed actually helps you in getting
ready to sleep. Also, it’s better not to read in your bedroom.

You’re encouraged to read in another room since you do not want your mind to
be active in the room that you need to fall asleep in. Again, to condition your
mind to switch off the moment you step into your bedroom.

If you are able to completely relax when reading a book, then it is fine to go
through and read a book while laying down in bed. Otherwise try to only do it in
another room.

S18: The next thing you can do is listen to music and write down any kind of
reminders that you will need for the next day. The music by itself will help for
you to calm your mind and clear your stresses away. Try to listen to music that
is smoother and slower in rhythm.
S19: Listening to anything that is loud or exciting with stimulate the mind and it
will be harder for you to get to sleep at that point. For example, you’ll find
yourself in a much relaxed state when you listen to classical music than rock
music.
S20: Another tip is to plan your days ahead before sleep. Writing down
reminders for the next day helps to clear out your mind since you will stop
thinking about every single details that you need to remember the next day.
Staying awake in bed while constantly reminding yourself that you need to
remember something will keep your mind active.

S21: Think of your notepad as a dumb it and forget it vault. Simply grabbing a
piece of paper and scribbling down a few notes down will definitely help you
calm down faster and get some rest in return.
S22: Another thing that you can do is have a relaxation drink such as tea right
before bed. However, make sure that you stay away from caffeine, alcohol, and
drinks with a high amount of sugar. A nice cup of tea can calm your mind down
and help your body to relax.
S23: This is also a great way to create time for yourself. A time to quiet down
and relax. You can do this while either reading or listening to music. If you don’t
find pleasure in drinking tea, then consider having a light snack before bed.

Do not consume anything that is too high in calorie and difficult to digest.
Regardless, a light snack is good because sometimes, the reason why you’re
having trouble getting to sleep is simply because of hunger.

S24: The last thing that you can do is bring down your room temperature. The
best way to do this is to set your bedroom thermostat to be a bit cooler. Our
body is conditioned in a way that when it enters a cooler environment, it will get
a signal that it’s time to rest.

Also, why not take a quick shower right before bed. Preferably a cold shower to
immediately cool down. Otherwise, you can try to get a bed fan, a cooler
mattress, or go for a short walk before bed.
S25: All of the things mentioned can be a part of your own personal bedtime
routine. Go ahead and try them out and figure what work best for you and your
schedule. In no time at all, you won’t have any trouble falling asleep and staying
asleep again.