Wednesday

Welcome to the midweek! Today, we're talking all about sleep:

• The science behind we have nightmares

• Tips to wake up easier when it’s still dark outside

• Staying informed without feeling overwhelmed

• How to stop staying up so late

Why We Have Nightmares

Waking up in the middle of the night due to a nightmare can be anxiety-inducing, scary, sad, and everything in between.

It would be amazing if we could have good dreams every night. So why do we have nightmares?

Dreams, as a whole, are somewhat of a mystery to scientists. However, experts believe that our brains use dreams to help process emotions and store memories. It’s thought that nightmares may be a response to feelings like fear or traumatic experiences — even if we may not actively be feeling those things during the day.

Experts have linked nightmares with a number of factors, including:

• Feelings of anxiety and stress

• Irregular sleeping patterns

• Medications

• Mental health disorders

• Sleep deprivation

• And more

If you’ve had recurring nightmares, taking some steps to care for your mental health and lessen stress may help. However, if it’s happening frequently and impacting your quality or ability to sleep, it might be worth reaching out to an expert.

Tips to Wake Up Easier When It’s Still Dark Outside

As the daylight hours continue to get shorter, many of us are waking up well before the sun begins to rise.

We may struggle to wake up this early, as our circadian rhythm and our brains want us to rest when it’s still dark out!

Here are a few ways to make waking up before the sun a little easier:

Go to bed earlier: With it also getting dark earlier in the evenings, we may be tempted to keep the same bedtime year-round. However, if we have trouble waking, giving ourselves a little extra time to rest can make it easier to get up in the dark morning.

Try some movement: Movement is a great way to get your blood flowing. Even more gentle activities like stretching and yoga can give you an energy boost.

Try a sunrise alarm: These alarms use a light to wake you up instead of a loud noise. Because the glow mimics the natural sun, it can have a similar effect on your circadian rhythm, which can help your system regulate.

Integrate your senses: Things like a timed coffee maker or a toaster can help wake you in the early hours as it integrates the sense of smell!

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How To Stop Staying Up So Late

You know you have to get to bed. You tell yourself you’re just going to scroll your phone for 5 minutes. Next thing you know, you look at the time and it’s been 2 hours.

We may all be guilty of staying up later than we intend from time to time — however, for some of us, it might be a more regular habit than we’d like.

How do you break that habit and not stay up so late?

This habit may be known as “bedtime procrastination,” “while in bed procrastination,” or even “revenge bedtime procrastination.”

Experts say when we feel we don’t have control over our time — like if we’re constantly busy — we may be more tempted to do things like click “next episode” or continually scroll when we know we should get some sleep.

This can lead to a repetitive cycle of feeling tired, dragging through the day, and staying up later than we’d like.

If we struggle with anxiety, frustration, and other emotions, this can also make us stay up later at night.

A few ways you can start prioritizing sleep and get to bed earlier include:

• Set a bedtime an hour earlier than you’d like: This gives you a buffer for any tasks that may take longer than anticipated.

• Keep a consistent bedtime every day of the week: This will keep your sleep schedule from getting flipped around on the weekend and your body clock can stay more regular.

• Halt screen time in the bedroom: TVs, phones, and tablets can all be a distraction, and the blue light can impact our circadian rhythms. Try to keep the bedroom a screen-free zone.

• Create a bedtime routine you look forward to: Get some comfy pajamas, play relaxing music you enjoy, and make going to bed something to enjoy!

Parting Thoughts

• ✅ Did You Know: 75% of people dream in color! This number was just 15% before color television.

• 🎁 Our Holiday Self-Care Picks: Don’t forget to check out our 2024 gift guide, a collection of thoughtful, wellness-focused products that help you feel your best, inside and out. Shop our gift guide here!

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: While our sleep schedules may be thrown off with the shortened daylight hours in winter, do what you can to keep a regular schedule!

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at care@readnotetoself.com!