Sleeping Better A Calm Resource Guide CALM SLEEP SCHOOL RESOURCE GUIDE 1 Table of contents Introduction 3 How to use this guide 4 The science of sleep 5 Setting up for better sleep 7 Sleep mindset 10 Bedtime breathing exercises 11 Healthy sleep habits 12 Creating a bedtime routine 14 A note about shifting habits 16 Common sleep questions 17 Suggestions for handling jet lag 19 How Calm can help you sleep at night 21 CALM SLEEP SCHOOL RESOURCE GUIDE 2 We’re so glad you’re here Choosing to prioritize rest in a world that when we’re well-rested, we are more ourselves celebrates busyness is not easy. It requires and have more of ourselves to offer. We have mindfulness, self-awareness, and healthy more to give our loved ones, our colleagues, self-regard to invest in better sleep. And it our larger communities. requires deep thoughtfulness about how we want to show up in our lives. Your choice to receive sleep coaching is a choice to feel better and live better — for Your choice to sign up for this sleep coaching is yourself and others. That’s a powerful intention. an inspiring form of self-care, and the benefits Congratulations, and thank you! of this program will reach beyond you. Because CALM SLEEP SCHOOL RESOURCE GUIDE 3 How to use this guide Your sleep is important, and you deserve to feel likelihood of adopting and maintaining new habits well-rested — and we want to help. This guidebook when the changes are incremental. Overhauling is a companion to your Calm Sleep Coaching every aspect of your daily and bedtime routines at program. It includes some essential sleep science once will be difficult, uncomfortable, and ultimately (since few of us learned any of this in school), tips won’t lead to better sleep. and techniques so you have a reference for things Engage with this resource in whatever way feels your coach may mention, as well as answers to best for you. While you’re reading, if questions common questions that may come up when you’re arise, please write them down so that you can between sessions. ask your coach during a session. There’s a notes section at the back you can use. The Calm Sleep School approach Calm Sleep Coaching is informed by evidence- based research in Cognitive Behavioral BETTER SLEEP TIP Therapy for insomnia (referred to as CBT-i), Over the course of your coaching sessions, Mindfulness, Self-determination Theory and we ask you to fill out a Daily Sleep Journal to Social Cognitive Theory. track your sleep, observations and questions for your Calm Sleep Coach. We recommend filling your sleep journal out first thing each Using this resource morning when the information is still fresh in your mind. It will only take a few minutes, There is a lot here because we want you to have a but will make a big difference in what you are reference you can return to over time. This guide is able to accomplish with your coach. not a checklist. Your coach will help you understand which tips and techniques may be most relevant to you. Not every tip or technique is necessary for you to enjoy better sleep — the usefulness of each will depend on very individual factors like your body, needs, schedule, and personal preferences. Consider the guidance here more like a menu, and begin with the suggestions that appeal to you, that feel doable, and that your coach suggests (because, remember, you’re not on your own with any of this!). Then come back for more, as you’re ready. We do not want better sleep to be stressful — that just won’t work. If you’re feeling overwhelmed at any point in your reading or coaching, it’s a signal to pause, do less, and start smaller — and, most of all, to talk about it with your coach. We increase our CALM SLEEP SCHOOL RESOURCE GUIDE 4 The science of sleep Neuroscientists are coming to understand more The circadian rhythm is controlled by the area of and more about the processes of sleep and, in the brain known as the hypothalamus. And the particular, the ways we can train our brains to hypothalamus gets its cues from the environment, encourage better quality rest. Science has also especially light. When it becomes dark at night, shown that the pathway to better sleep is not the absence of light signals that it’s time for sleep. a one-size-fits-all solution. What works for This in turn, signals the pineal gland to release you may not work for others. Spending time melatonin, which messages the brain and body understanding your unique reasons for not about the rest period. That’s why your circadian sleeping is an important first step in developing rhythm tends to coincide with the cycle of daytime a proactive, research-based sleep plan, which and nighttime (and why it’s so hard for shift workers is tailored for you. to sleep during the day and stay awake at night). When we know the basics of how something works When our circadian rhythm is regular (and why something isn’t), it’s empowering — and and paired with our rest period, we tinkering can become a fun experiment. enjoy deeper sleep, we wake feeling well-rested, and we have more energy Understanding our circadian during the day. rhythms When our circadian rhythm is disrupted because of jet lag, daylight saving time, or a late-night If you’ve ever noticed that you tend to feel ener- event, our sleep is disrupted and we tend to feel gized and drowsy around the same times every pretty terrible, with low energy and low mood. day, you’ve recognized your circadian rhythm. What Such disruption in our sleep can reduce our is it, exactly? The circadian rhythm, also known as ability to fight off viral infections, and if such sleep the sleep-wake cycle, is a 24-hour internal clock disturbance occurs over several nights, there is an that is running “in the background” of our brains, as increase in inflammation which is linked to chronic well as our body. It cycles between sleepiness and diseases. Additionally, sleep problems make it alertness at regular intervals. more difficult for us to concentrate and to regulate For most adults, the biggest dip in energy happens our emotions. Going to bed and waking around in the middle of the night (usually between 2 a.m. the same time each day helps prevent these and 4 a.m., mid-sleep). Most of us also experience changes in the mind, brain, and body. a smaller dip after lunchtime (commonly between 1 p.m. and 3 p.m.), a time when many cultures have traditionally napped. Those times will be different for you if you’re naturally a night owl or you’re BETTER SLEEP TIP more of a morning person. You also won’t feel the dips and rises of your circadian rhythm as strongly Going to bed and getting up at the same if you’re well-rested. It’s when you’re sleep- times every day (even weekends) is one deprived that you’ll notice bigger swings of of the best ways to regulate our circadian sleepiness and alertness. rhythms and get better sleep. CALM SLEEP SCHOOL RESOURCE GUIDE 5 Getting to know your circadian Your individual sleep needs rhythm The amount of sleep we each need is unique. Just as our bodies and current life circumstances According to researchers, most of us feel best with are unique to us, so are our circadian rhythms. Your somewhere around 7.5 hours of sleep a night. sleep-wake cycle may differ from your partner’s, If you wake tired or you need caffeine to feel alert, child’s, and parents’. And your rhythm may continue you’re likely not getting the sleep your body to change as you get older. Developing an aware- needs (and that’s likely why you’re here!). Don’t ness about your circadian rhythm will help you worry — you will work on all of this with your better understand your sleep needs. Calm Sleep Coach. The impacts of not enough sleep If you’re consistently missing out on the ZZZs your On the other side of better sleep we get to body needs, you’re likely to experience one or experience our lives in new and refreshing ways. more of the following symptoms. We’re not sharing You’re in the right spot and we’re happy that these to make you feel bad, but rather to invite you’ve decided to attend to your sleep. awareness to the parts of your life that may be feeling the impacts of your sleep challenges and “The best bridge between despair inspire your work to prioritize sleep in your life. and hope is a good night’s sleep.” • Daytime fatigue — Matthew Walker • Yawning • Lack of focus, feeling fuzzy • Irritability • Weakened immune system • Sadness or despair • Low libido • Weight gain • Food cravings (especially sugar and carbs) • Fatigue • Trouble learning something new • Forgetfulness • Lack of motivation • Clumsiness • Increase risk of disease • Hormonal Imbalance CALM SLEEP SCHOOL RESOURCE GUIDE 6 Setting up for better sleep When you’ve been struggling with sleep, the How to make your sleep problem can feel overwhelming because environment more sleep-friendly inadequate rest is detrimental to our physical, mental, and emotional well-being. But big There is no question that our sleep environment problems don’t always require big solutions. will affect our sleep. So it’s important to under- stand the conditions that are ideal for sleep and With the guidance and support of then, as much as possible, create those conditions your Calm Sleep Coach, you will take for ourselves, recognizing that we may not have small, consistent, doable steps toward control over every aspect of our sleep environment.