Goodnight Mind by Rachel Manber Read Free Book Online Page B

sleep better.
    Summary
    This chapter explained specifically what you can do (some of which was also prescribed in previous chapters) to quiet your active nighttime mind that seems to maintain your sleep problems. The cause of an active mind when you want to sleep is often the type of learning called association, which may have taught your body through experience that your bed is a place where you do not sleep. Being in bed or staying in bed in the past when your mind was active may have led to your current problem of feeling awake and alert as soon as you get into bed. This happens unintentionally, of course, but you must actively work to undo this learning and retrain your body. You can do so by reducing or cutting out in-bed activities and getting out of bed whenever you are having trouble sleeping, thus preserving your bed as a sanctuary for sleeping (with the possible exception of sex). This will help you break the cycle of poor sleep in bed.

Chapter 5
    Put a Buffer between the Day’s Activity and Sleep
    I n order to prevent the day’s unfinished business from interfering with sleep, we recommend you create a time each night that moves you away from the “active self” you are during the day and toward the “relaxed self” needed for sleeping. We call this time the Buffer Zone. You may believe that you take enough breaks in your day that you do not need a Buffer Zone; however, taking a break prior to getting ready for bed is almost always a necessity.
    Do You Need a Buffer Zone?
    Which of the following statements are often true for you?
     
I think about problems in bed.
I have trouble shutting my mind off at night.
I become worried, tense, or anxious just before my bedtime.
I worry in bed.
I make to-do lists in my mind in bed.
When I am in bed I find it difficult to resist the urge to check my e-mail or text messages or to answer the phone when it rings.
I feel tense in bed.
When I am in bed I think about things that have happened during the day.
    These are all signs that you need to set aside time to deal with the day’s business before getting into bed. In actuality, everyone probably needs a Buffer Zone.
    What Can We Learn from Mr. Rogers?
    Fred Rogers was an iconic late-twentieth-century children’s television star who had a rather famous ritual during the opening of his show Mister Rogers’ Neighborhood . Every single episode, he would walk in the door of his “home,” take off his jacket and put on his trademark cardigan, then change out of his dress shoes into sneakers. In other words, when Mr. Rogers came home, there was a shift in his daily routine from a certain formality to relaxation and leisure. His time at home was spent interacting with friends, reading books, and enjoying his hobbies. This image of shifting gears in a deliberate way by changing your outfit may be helpful for you in coming up with your own Buffer Zone plan.
    It may be that you lead a very busy life and your “work self” is constantly put upon to do difficult or stressful tasks. It is important to be able to make a distinction between that person—meaning your busy, goal-directed self—and your non-work self. Each day you should shift out of your busy, goal-directed self into a relaxed, winding-down self. Make this shift a part of your regular routine, and protect it; that is, try not to schedule activities that would conflict with the purpose of the Buffer Zone.
    How to Establish a Buffer Zone
    The Buffer Zone is a simple concept: it is a quiet time prior to bedtime. Every night, set aside time to do activities that promote rest and allow you to disengage from your busy life.
    Prioritize Wind-Down Activities One Hour before Bedtime
    To create a Buffer Zone, set aside an hour or so before bedtime during which you can do some calming, pleasant activities. This provides a transition between the goal-focused activities of the day and the quiet, more peaceful time of sleep. The activities you select for the Buffer Zone should be