My biggest problem with sleeping has been "turning off my brain" at night. It is hard to go to sleep with a million things running through your head. Usually, I will lay in bed, relaxed, trying to get some sleep, when my brain will suddenly say:
"Hey, let's contemplate all the vastness and inner workings of the Universe!"
This is common for a lot of people but points to a much larger problem. I find that I thrive on simplicity. I find that I thrive when I have less "stuff". I find that when I de-clutter my life so follows my mind and thus, I sleep better.
After doing a little research and some experimentation I have found what works for me and I will list those below. All of these suggestions may not work for you but I'm sure some of them will.
- Go to bed at the same time and wake up at the same time. - Have a set bed time every night and conversely have a set time you wake up every morning. Starting a routine is key to long term success in pretty much everything you do.
- Wake up and stretch. - When your alarm clock goes off in the morning instead of quickly hitting the snooze and getting back under the covers (which is so tempting) take a moment to stretch, do a few side twists, and start the day. You are not a bear....don't continue to hibernate.
- Turn off ALL electronic devices 1 hour before your bed time. - The television, and in my case my laptop, is the single biggest reason people are getting less and less sleep these days. Turn them all off and read a book. Or, use the time to get rid of clutter in your house. Studies show that having a less cluttered home is a good way to clear your mind at night.
- Lay off the caffeine throughout the day. -But that goes without saying.
- Drink plenty of water. - Staying hydrated throughout the day, with water not soft drinks, is great for all around health in general but you are at your most dehydrated state as soon as you wake up in the morning. You have just gone 8 hours without drinking any liquid and you are respiring the whole night. Keep a Nalgene of water next to your bed and drink a cup or two when you wake up.
- Let technology help you. - I found a lot of computer software and phone apps that are designed to help you with sleep. I didn't try many of these because they just seemed to be more trouble than they are worth but I can recommend one. I had read about a computer program that is designed to change the color and hues of your computer screen throughout the day to reduce eye strain. It is called F.lux software and I can honestly say that it has worked for me. It's FREE and a very quick download. Check it out and read more here.
- Melatonin - I've done a lot of reading on the hormone Melatonin. It is found naturally in all mammals and plays a role in regulating circadian rhythm. I am always wary of any substance that is used to regulate sleep (i.e. sleeping pills) but after my own research and listening to others who use it, I knew I had to try it myself. I can easily say that it works for me. I don't take a Melatonin tablet every night but I do take them on nights that I know I will have trouble sleeping or I will have trouble calming my mind. Talk to your doctor (if you're lucky enough to have one) if you have any questions. I found that you can find Melatonin pretty much anywhere that sells vitamins but Trader Joe's has the most reasonably priced bottle I could find.
That's really about it. Simplicity! Just the way I like it. I'll be exploring sleep a lot more in the future so I may add to the list and more posts are sure to come. Do you have any suggestions? Let me know.
Take care of yourself and each other...
