Page 66 - Advance Copy: Todd Kaufman, Author

TODD KAUFMAN
symptoms from returning.
You might be sighing in despair as you read this section:
Sleep! With anxiety? And if by some miracle I do doze off, I only wake up with my heart beating out of my chest in the midst of a panic attack! This is a common occurrence if your cortisol set point has been pushed too high. Remember: These symptoms are always best described as the symptoms of adrenaline and cortisol. Many of my clients experience this rather unpleasant side effect of a high cortisol set point.
You can find rest and rejuvenation in your sleep by committing to some basic sleep hygiene regiments. Like most activities, sleep can be a learned habit. So remember, Intention, Repetition and Reward come into play here, too.
Here’s is a checklist to do to set yourself up to learn how to sleep well.
1. Create a dedicated sleeping place.
Even if you do not have the luxury of a dedicated bedroom, carve out a space that you use only for sleep. Get a comfortable mattress, comfy sheets and a pillow designed for your sleeping position. Use your bed only to sleep, not as a place to read or do homework. (OK, good sex is the one exception here!)
• Make certain a comfortable temperature and humidity is maintained all night.
• Sound proof the area. If you cannot block out ambient sounds, get comfortable ear plugs and a white noise generator to mask them. White noise is a hissing sound that encompasses a full range of audible frequencies that somewhat block out background sounds.
• Block out light. If you cannot get the room dark, use a soft, comfortable blindfold.
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