{"id":3994,"date":"2019-03-19T10:17:17","date_gmt":"2019-03-19T10:17:17","guid":{"rendered":"http:\/\/davidwithington.com\/?p=3994"},"modified":"2019-03-19T12:56:05","modified_gmt":"2019-03-19T12:56:05","slug":"what-do-when-cant-sleep","status":"publish","type":"post","link":"https:\/\/davidwithington.com\/what-do-when-cant-sleep\/","title":{"rendered":"What To Do When You Can&#8217;t Sleep"},"content":{"rendered":"<p style=\"text-align: center;\"><strong>Prefer to listen?<\/strong><br \/>\n<iframe src=\"https:\/\/anchor.fm\/davidwithington\/embed\/episodes\/What-To-Do-When-You-Cant-Sleep-e3gdo0\" width=\"400px\" height=\"102px\" frameborder=\"0\" scrolling=\"no\"><\/iframe><br \/>\nListen &amp; Subscribe in <a href=\"https:\/\/anchor.fm\/davidwithington\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Anchor<\/a> or <a href=\"https:\/\/itunes.apple.com\/us\/podcast\/davidwithington-com\/id1365119702\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">iTunes<\/a> or <a href=\"https:\/\/open.spotify.com\/show\/3pqSjKsATP4eFOf04u5zvN\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Spotify<\/a><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">It&#8217;s 3:30am.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">I awaken to the sounds of diesel engines and flowing water.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;What&#8217;s happening out there?&#8221; my wife asks as we peer through the window. &#8220;Surely they&#8217;re not reading the water meter at this unearthly hour.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;I think it&#8217;s the fire hydrant, Luv&#8221;, I say, as I watch the chap turning the handle which releases a flood of water down the road.<\/span><\/p>\n<figure id=\"attachment_4005\" aria-describedby=\"caption-attachment-4005\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-mains-flushing.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-4005\" src=\"http:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-mains-flushing.jpg\" alt=\"The chap turns the handle to release a flood of water \" width=\"800\" height=\"555\" srcset=\"https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-mains-flushing.jpg 800w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-mains-flushing-300x208.jpg 300w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-mains-flushing-768x533.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption id=\"caption-attachment-4005\" class=\"wp-caption-text\">The chap turns the handle to release a flood of water<\/figcaption><\/figure>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">I go to investigate.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Excuse me. Is there a problem with the water?&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Just flushing the water mains, mate. You had a letter about it&#8221;.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Not had a letter about it.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Yeah, you had one last week.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Is this turning into one of those conversations?<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Definitely not received a letter about this.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Should&#8217;ve. Anyway, <\/span><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">I&#8217;m just a contractor. Not in my control.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Is there a problem with the water?&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;No. We&#8217;re flushing the mains water. We do it during the night so that it doesn&#8217;t discolour the water in your house.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Hmm&#8230; perhaps we shouldn&#8217;t have checked our taps worked and flushed the toilet before venturing outside.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;OK. Thanks.&#8221;<\/span><\/p>\n<figure id=\"attachment_3998\" aria-describedby=\"caption-attachment-3998\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-Flushing-3am.jpg\"><img decoding=\"async\" class=\"size-full wp-image-3998\" src=\"http:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-Flushing-3am.jpg\" alt=\"Flushing the water mains at 3:30 am\" width=\"800\" height=\"600\" srcset=\"https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-Flushing-3am.jpg 800w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-Flushing-3am-300x225.jpg 300w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Water-Flushing-3am-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><figcaption id=\"caption-attachment-3998\" class=\"wp-caption-text\">Flushing the water mains at 3:30 am<\/figcaption><\/figure>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">I wander back inside and try to get back to sleep.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Ever tried that?<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Impossible.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Another chapter of my book might work. <a href=\"https:\/\/amzn.to\/2HCU4KS\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Perennial Seller by Ryan Holiday<\/a>. Great book.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">But even that doesn&#8217;t help.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Eventually, I decide to get up and start the day early&#8230;<\/span><\/p>\n<ul>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Exercise<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Shower<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Breakfast<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Gratitude journal (yep &#8211; there are still things to be grateful for, even when you&#8217;ve been woken up at 3:30am)<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Check social media and tweet something about the water<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Make a cup of tea for my wife<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Fire up the computer<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;I wish I hadn&#8217;t drunk that tea,&#8221; says Christine.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Oh? Why?&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;It tastes of minerals.&#8221;<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">&#8220;Oh dear. I did run the water for a while,&#8221; I said. &#8220;Here, have a drink of water instead&#8230;&#8221;<\/span><\/p>\n<h2><span style=\"font-size: 18pt; font-family: arial, helvetica, sans-serif;\">What to Do When You Can&#8217;t Sleep<\/span><\/h2>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">As I&#8217;m writing this bit, it&#8217;s just turned 9am, and I feel like I&#8217;ve got loads done. <\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">That&#8217;s a great feeling &#8211; and it&#8217;s over-riding the <em>tired<\/em> feeling.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">So why couldn&#8217;t you get back to sleep, David?<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Eight years of shift working &#8211; with 12-hour night shifts &#8211; has put paid to being able to get off to sleep easily.<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">But here are a few things which sometimes do help me get to sleep&#8230;<\/span><\/p>\n<p><a href=\"http:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep.jpg\"><img decoding=\"async\" class=\"size-full wp-image-4016\" src=\"http:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep.jpg\" alt=\"Can't sleep\" width=\"1200\" height=\"1198\" srcset=\"https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep.jpg 1200w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep-150x150.jpg 150w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep-300x300.jpg 300w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep-768x767.jpg 768w, https:\/\/davidwithington.com\/wp-content\/uploads\/2019\/03\/Cant-sleep-1024x1022.jpg 1024w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/p>\n<ol>\n<li><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Reading a book<\/span><\/li>\n<li><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">A hot cup of camomile tea<\/span><\/li>\n<li><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Breathing and counting<\/span><\/li>\n<\/ol>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Let me expand on that b<em>reathing and counting<\/em> thing. Yep &#8211; I saw you thinking, &#8220;how does that work, David?&#8221;<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Here&#8217;s how it works&#8230;<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">I breathe in for 1 unit of time, then I hold my breath for 4 units of time, and exhale for 3 units of time.<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">That means that if it takes 3 seconds to breathe in, I hold the breath for 12 seconds (i.e. 3 x 4 units), and then exhale over 9 seconds.\u00a0<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">I seem to remember reading about that method in a Tony Robbins book many years ago. Was it <a href=\"https:\/\/amzn.to\/2TMOLQp\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Awaken The Giant Within<\/a>?<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Maybe it&#8217;s the calming effect of the controlled breathing which helps.<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Or the mind being focused on counting the seconds &#8211; rather than being free to think about all sorts of things which tend to keep me awake. A bit like counting sheep, I suppose.<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Or perhaps it&#8217;s a combination of the two.<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Whatever&#8230; it seems to work for me.<\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Except for this morning, of course!<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">But I hope you find it useful.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">Anyway. Time for a tea break. I need the caffeine.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\">I think I&#8217;ll run the water a while first, though.<\/span><\/p>\n<span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/twitter.com\/intent\/tweet?url=https%3A%2F%2Fdavidwithington.com%2Fwhat-do-when-cant-sleep%2F&#038;text=A%20couple%20of%20little%20hacks%20which%20might%20help%20you%20get%20to%20sleep.%20%23sleep%20%23insomnia&#038;via=thabacus&#038;related=thabacus' target='_blank'rel=\"noopener noreferrer\">A couple of little hacks which might help you get to sleep. #sleep #insomnia <\/a><\/span><a href='https:\/\/twitter.com\/intent\/tweet?url=https%3A%2F%2Fdavidwithington.com%2Fwhat-do-when-cant-sleep%2F&#038;text=A%20couple%20of%20little%20hacks%20which%20might%20help%20you%20get%20to%20sleep.%20%23sleep%20%23insomnia&#038;via=thabacus&#038;related=thabacus' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Click To Tweet<\/a><\/span>\n<h2><span style=\"font-family: arial, helvetica, sans-serif; font-size: 18pt;\">The Books<\/span><\/h2>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">Those two books, by the way, are well worth a read. <\/span><\/p>\n<p><span style=\"font-family: arial, helvetica, sans-serif; font-size: 14pt;\">I can&#8217;t guarantee they&#8217;ll help you to sleep, but they&#8217;ll certainly enhance your life.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/amzn.to\/2TMOLQp\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Awaken The Giant Within &#8211; by Tony Robbins<\/a>. It&#8217;s all about living a spectacular life.<\/span><\/p>\n<p><span style=\"font-size: 14pt; font-family: arial, helvetica, sans-serif;\"><a href=\"https:\/\/amzn.to\/2HCU4KS\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Perennial Seller &#8211; by Ryan Holiday<\/a>. The art of making and marketing work that lasts.<\/span><\/p>\n<p style=\"text-align: center;\"><iframe style=\"width: 120px; height: 240px;\" src=\"\/\/ws-eu.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&amp;OneJS=1&amp;Operation=GetAdHtml&amp;MarketPlace=GB&amp;source=ac&amp;ref=tf_til&amp;ad_type=product_link&amp;tracking_id=dwblog-21&amp;marketplace=amazon&amp;region=GB&amp;placement=0743409388&amp;asins=0743409388&amp;linkId=784aa16f703865c9c2c117122ee95ea9&amp;show_border=true&amp;link_opens_in_new_window=true&amp;price_color=333333&amp;title_color=0066c0&amp;bg_color=ffffff\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><br \/>\n<\/iframe>\u00a0 \u00a0 <iframe style=\"width: 120px; height: 240px;\" src=\"\/\/ws-eu.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&amp;OneJS=1&amp;Operation=GetAdHtml&amp;MarketPlace=GB&amp;source=ac&amp;ref=tf_til&amp;ad_type=product_link&amp;tracking_id=dwblog-21&amp;marketplace=amazon&amp;region=GB&amp;placement=1781257663&amp;asins=1781257663&amp;linkId=c57ca6a4a8fa1b33f776600c15f37759&amp;show_border=true&amp;link_opens_in_new_window=true&amp;price_color=333333&amp;title_color=0066c0&amp;bg_color=ffffff\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><br \/>\n<\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><iframe src=\"https:\/\/anchor.fm\/davidwithington\/embed\/episodes\/What-To-Do-When-You-Cant-Sleep-e3gdo0\" width=\"400px\" height=\"102px\" frameborder=\"0\" scrolling=\"no\"><\/iframe><br \/>\nListen &amp; Subscribe in <a href=\"https:\/\/anchor.fm\/davidwithington\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Anchor<\/a> or <a href=\"https:\/\/itunes.apple.com\/us\/podcast\/davidwithington-com\/id1365119702\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">iTunes<\/a> or <a href=\"https:\/\/open.spotify.com\/show\/3pqSjKsATP4eFOf04u5zvN\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Spotify<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prefer to listen? Listen &amp; Subscribe in Anchor or iTunes or Spotify It&#8217;s 3:30am. I awaken to the sounds of diesel engines and flowing water. &#8220;What&#8217;s happening out there?&#8221; my wife asks as we peer through the window. &#8220;Surely they&#8217;re not reading the water meter at this unearthly hour.&#8221; &#8220;I think it&#8217;s the fire hydrant, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[99,3,289],"tags":[414,274,416,411,410,20,415,412,413],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What To Do When You Can&#039;t Sleep - David Withington<\/title>\n<meta name=\"description\" content=\"What can you do if you can&#039;t sleep? 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