There is also the matter of how we “feel” about the fabrics that touch us. We are comforted not only by the touch of another person, but also the “touch” of our immediate sleep environment. Perhaps soft pajamas help–along with several fluffed-up pillows. We find benefit from some comforting sheets and blankets—be they flannel or silk. All of these “feel good” touches are beautifully complimented by the inviting cold room that I have described. Cognitive changes tend to follow affective changes, and affective changes are often attuned to touch and warmth. Our feelings are “softees” (easily influenced) when it comes to softness.
Then there is the matter of Hardness. Before falling asleep, Type A folks often want to review their checklist of things to do from the previous day or for the upcoming day. A few people found either of these reviews to be relaxing and conducive to falling asleep. For many other respondents, this list review is the very last thing they want to complete before going to sleep. In many cases, however, these list-aversive folks do keep a notepad or set of sticky notes beside their bed in case they absolutely can’t fall asleep without recording something that must be accomplished “tomorrow.” Setting aside a completed list or at least one note might indeed be a source of stress-reduction and sleep-inducement.
We turn to Margarita Tartakovsky (2018) for her thoughtful recommendations regarding lingering worries:
“We tend to take our daily troubles to bed with us. If you’re experiencing anxiety during the day, it’s likely that this angst is affecting your sleep. ‘Many of my patients have daytime anxieties with work and their family which they have not resolved in the daytime.’ [Mary] Rose [a behavioral sleep specialist] said. At first, though, your worries might not be so obvious. ‘Often patients report that they are thinking about unimportant things while try to sleep – but when they reconsidered and monitor their thoughts more proactively—they often discover than large issues they have not yet resolved are at play,’ she said. So try to dig deeper to ‘identify and manage worrisome thoughts that may be magnifying nighttime anxiety and inability to wind down.'”
Does this mean doing some important cognitive work before going to bed. This seems to be the case; however, it is also important to mention that this heavy “cognitive lifting” prior to bed can lead to an inability to fall asleep. I suggest that this work on anxiety should be done well before going to bed, with some distracting or relaxing activities and perhaps a warm bath or time in a hot tub intervening between the anxiety-reducing task and bedtime.
