Sleep, like Alice’s White Rabbit in Wonderland, can seem like a tricky thing to keep up with. Just as you rest your head on your pillow, you spot that little waistcoat darting into and out of shrubs, disappearing down holes and frustratingly tapping its toe around the corner, in time to the constant ticking of your bedside clock.

“What was that step I missed today?”

“That line! I really need to practice!”

“How will I hit that high note?”

Your mind chatters away, much like the White Rabbit,

“I’m late, I’m late, I’m late…”

So what’s really getting in your way of a good night’s sleep?

Let’s break it down:

1. Your need for daylight

Did you know that natural sleep cycles are based on your body clock, which is set by when you’re exposed to light?

The good news is, if you’ve experienced a rough night of sleep, morning is the time to reset. So, the best thing you can do to establish a sleep routine is commit to waking up at the same time each day. Then as soon as you wake up, step out into the daylight and get some fresh air.

2. Remember how important sleep is

Tired? If you’re lying in bed reluctant to move, check this tip… Sleep is so important for human functioning that it is 2^nd only to breathing!

Still not convinced? Is your hand hovering over that snooze button? The key is to optimise your sleep, in order to allow your body to rest and repair.

While you may feel that having a decent night’s sleep is out of your control, ultimately, it’s the activities you do on either side of sleep that make all the difference.

3. Don’t blame your work

As a performer, I get it, the hours you may be working aren’t always ideal but rather than being at the mercy of the White Rabbit, you can respond in more effective ways.

It’s important to remind yourself that sleep is not a luxury, even though your working hours might make it more challenging to obtain, learning and applying ways to overcome lack of sleep will help you reduce the stress that might be causing you to lay awake in the first place.

4. Sleep to de-stress

Did you know that memory, ability to learn, flexible thinking, reasoning, creativity and problem solving are all so much more accessible after a proper night of sleep?

These are all tools that help you cope with stress. Once you have sleep sussed, you’ll be better equipped to break the cycle that may be causing you to feel overwhelmed and perhaps reducing your ability to perform at your best.

Watch out for the rabbit holes!

5. Avoid naps

Tempting as it may be, a cheeky nap in the day isn’t necessarily the answer to your waning energy levels. In fact, this little trick can offset your ability to fall asleep at night. So, if you really feel the need to rest, it’s important that you limit a day time nap to a maximum of 20 minutes, ideally before lunch time.

6. Fresh air instead of a coffee fix

Are you scrambling for that caffeine hit? Not so fast! If coffee is a treat for you – it is ok to indulge, just remember that it takes 4 – 6 hours for just half of the caffeine in your body to be removed. Much like your power nap, be mindful of the time of day and try firstly doing a body scan to see if caffeine (including chocolate and coke), really is the answer (particularly if you’re partial to energy drinks as these contain more than double the amount of caffeine than a cuppa). Another option is to get outside for a gentle walk or stretch and see if your energy levels and alertness improve.

So you’ve managed to avoid falling into any of the above sleep reducing habits?

But you’re so oh so hungry!

7. To eat or not to eat?

Ok, here’s the thing, whether your body is calling out for a snack or you’ve eaten a heavy meal right before bedtime, your sleep is going to suffer. It’s all about finding a balance to allow you through that hidden door, and into the Wonderland of sleep. Once you eat, your metabolism fires up which can distract your body from getting into rest mode. Not to mention the discomfort of lying down with a large amount of food in your stomach.

To give yourself the best chance of getting the sleep you need, try to avoid eating 1 – 2 hours before bedtime. If you find yourself consistently hungry when you lay down to sleep, you may want to consider adding an additional but healthy snack earlier into your day, or perhaps review your week and ensure that you aren’t skipping any meals.

8. Get into a rhythm

Above all, the best thing you can do is find a rhythm that’s going to work for you.

Take the time to ensure your bedroom is a comfortable place to retreat to at the end of your day, so that you really begin associating this space with sleep.

Have you tried creating a bedtime ritual?

• • warm bath/shower 1-2 hours before bed
  • low-lighting e.g. a soft lamp
  • herbal tea or warm milk (not too much – toilet!)
  • gentle stretches
  • listening to soft music
  • 5 deep breaths

9. Use a diary

Something like a sleep diary may help to you gain some perspective, especially on those nights when you just can’t quieten your mind. If you’re lying awake chasing that White Rabbit around in circles, before considering any kind of medication or other substances, give yourself permission to get out of bed and write down your thoughts.

It’s much better to get up until you’re sleepy than to toss and turn for hours awake in bed.

10. Set your intention

Setting your intention for the next day can set you up for an evening of rest too, it’s like closing the chapter on your day and placing a bookmark in for tomorrow. Now you can rest easy knowing everything is in place.

11. Focus on what’s working

Also take stock of the things that are working for you. Maybe you’ve started putting your phone on aeroplane mode 1 hour before you turn in for the night, or you’re now going to bed before you fall asleep on the couch in the middle of a Netflix binge?

Keep going!

All of the things you’re doing to improve your chance of getting the rest you need will become healthy habits, replacing the unhelpful ones. Ultimately these will go a long way in helping you cope with a demanding work schedule and help you get so much more enjoyment and productivity out of the time you are awake.

What keeps you up at night? Leave a comment and get a personal sleep-tip from me

🙂 Philippa