A good nights sleep

I give a workshop on how to get a better night’s sleep and in it, I offer some ideas to improve Sleep Hygiene. Getting the right amount of sleep is specific to the individual and so while some of us need 9 hours some of us only need 6 hours. 

Sleep Hygiene is the habits and activities we do that may interfere with our ability to sleep well for the time we need. So here are some tips for getting the amount of sleep you need.

1.     Create a routine. That means that you go to sleep and wake up around the same time every day. Even on the weekends.

2.     Be aware of how caffeine affects you. We know that caffeine keeps you up and experts say to stay away from things like coffee, tea, soda, and chocolate six hours before you go to bed.

3.     Do not eat any food three hours before you go to sleep. If you love eating at night here are some options to fill you up...but not keep you up: yogurt, popcorn, bananas, cherries.

4.     Shut off your screens, blue light from a phone, computer or tv can block your body from releasing melatonin – the hormone that regulates a body’s sleep cycle.

5.     Get your body on board. Physical activity can help tire your body out. In a good way. Typically, AM workouts make for PM dreams. That’s because working out raises your body temp and release endorphins. Two things you’re trying to avoid before bed.

6.    Turn the thermostat down. You get a better sleep when your room is between 60-67 degrees.

Listen, we get it. Going to sleep is easier said than done. Here are some of the common complaints people have and how to solve for them.

Issue 1: I’m restless. I went to bed, but I’m just lying here with my brain on overdrive.

·  You shouldn’t stay in bed awake for more than 20 minutes, because it tells your brain your bed isn’t the place for sleep. Get up and do something relaxing, read a book, listen to a song that calms you.

·  Mindful meditation is a great technique to get yourself in the headspace for bed. Focus on your breathing and keeping your mind on the present. No drifting thoughts to past problems or future worries. Stay in the now. Keep your breathing steady. Think of something calming.

Issue 2: I’m a night person. Always have been. Always will be. I once thought that and over a long period of time-shifted from being a night person to a morning person. It is not easy, but it can be done, over time.

·  Set a goal. What time do you want to get up? Once you figure that out, you’re not done.

·  Every morning, early up your wake time by a couple minutes. And every night, go to bed a couple of minutes earlier. It could take you anywhere from days to weeks to get to your goal, but by the time you get there, your body should have adapted to this new cycle.
·  When your alarm goes off, get up. Don’t snooze or linger in bed. (Once you’re up, turn on the lights. Drink water. Have some breakfast. And own the day.