More thoughts on Sleep 5

 Let Things Be Exactly As They Are

This one is the hardest and the most freeing.

We spend so much energy trying to control what we can’t.

The news. Other people. Outcomes. Tomorrow.

And at night, when everything is quiet, that effort catches up with us.

Linda used to lie awake trying to “figure everything out.” One night, exhausted, she said something simple out loud:

“Maybe I don’t have to solve this tonight.”

That was the beginning of her rest.

Letting things be doesn’t mean giving up. It means recognizing what is not yours to carry in this moment.

Not everything needs an answer before sleep.

Not every problem needs a plan at midnight.

Sometimes, the bravest thing you can do is say, “For now, this is enough.”

Fear thrives on control. Peace grows in acceptance.

When you release the need to fix everything, your mind softens. Your body follows.

And here’s the quiet truth: most things look different in the morning.

So tonight, as you lie down, give yourself permission.

Permission to not have all the answers.
Permission to rest anyway.
Permission to let the world turn without your constant attention.

Because it will.

And you, finally, can sleep.

Fear may visit. It always will.

But it doesn’t get to stay in charge.

With small, steady practices like these, you begin to shift something powerful inside yourself. You move from reaction to choice, from tension to trust.

And one night, almost without noticing, you’ll lie down…

…and simply rest.

More thoughts on Sleep 4

 Take a Walk

There’s something almost magical about stepping outside when your mind feels crowded.

Not a long hike. Not a fitness goal. Just a walk.

Tom used to pace his living room when he couldn’t sleep, replaying the same worries over and over. One night, he put on his jacket and stepped outside instead.

The air was cool. The street was quiet. His thoughts didn’t disappear, but they loosened.

Movement changes the conversation in your mind.

When you walk, your body leads and your thoughts follow. The rhythm of your steps, the feel of the ground beneath you, it all brings you back to the present moment.

Fear lives in the future. Walking brings you back to now.

Even five minutes can interrupt a spiral. Ten minutes can shift your mood entirely.

And here’s something powerful: every step is a quiet statement, “I’m not stuck.”

Because you’re not.

You’re moving. You’re choosing. You’re stepping forward, even when it feels hard.

Try it the next time your thoughts won’t settle. Step outside, or even walk slowly through your home.

Let your body remind your mind: we’re okay. We’re here. We’re moving.

And often, when you return, sleep is waiting.

More thoughts on Sleep 3

  Love Yourself Through Your Anxiety

Anxiety doesn’t knock politely. It barges in, fast heartbeat, racing thoughts, that tight feeling in your chest.

And most of us respond the same way: we fight it.

“Not now.”
“Go away.”
“I shouldn’t feel like this.”

But what if, instead of pushing it away, you met it with something unexpected?

Kindness.

Think of anxiety not as an enemy, but as a signal, a part of you trying, in its own clumsy way, to protect you.

When you lie in bed and your mind starts spinning, place a hand gently on your chest. Breathe. And say, quietly, “I’m here.”

You don’t need to fix everything in that moment. You don’t need to solve every fear.

You just need to stay with yourself.

This is where real strength lives, not in avoiding fear, but in refusing to abandon yourself when it shows up.

And here’s the truth many people miss: anxiety passes faster when it’s not resisted.

Sometimes in minutes. Sometimes a bit longer. But always, it moves.

Each time you respond with patience instead of panic, you are retraining your mind. You are teaching it that fear does not equal danger.

And slowly, those nighttime battles become quieter.

You’re not broken. You’re learning.

And that learning leads to rest.

More thoughts on sleep 2

  Treasure the Day

George used to end his evenings with a list of everything he didn’t get done.

It was a long list.

And it followed him to bed every night.

One evening, after another restless night, he tried something different. Instead of asking, “What did I miss?” he asked, “What did I live?”

It changed everything.

We’ve been taught to measure our days by productivity. But peace doesn’t come from doing more; it comes from recognizing what already mattered.

Did you make someone smile?
Did you show up, even when it was hard?
Did you take a step, however small?

That counts.

Fear often whispers, “You’re falling behind.”
Treasure answers, “You were here. You lived this day.”

Before bed, take a moment, not to review your failures, but to honour your presence. Even difficult days hold value. Especially difficult days.

When you begin to treasure your days, something remarkable happens: the pressure eases. The mind softens. Sleep becomes less of a battle and more of a return.

And slowly, that nagging voice of “I can’t” begins to lose its grip.

Because you did.

You showed up. You made it through. You lived.

That’s more than enough for one day.

More thoughts on sleep

There’s a moment at the end of an evening, you are alone, the room is empty, but a feeling lingers. A chair pushed back, a coat buttoned slowly, someone is passing by your door. Outside, the air is cooler, quieter. And yet inside your head, the noise continues. News headlines, worries about health, finances, family… all swirling just when the world goes still.

That’s where sleep gets lost.

Not because the bed isn’t comfortable. Not because the room isn’t quiet. But because fear has followed you home and slipped under the covers.

The good news? Fear is not a life sentence. It’s a habit. And habits can be retrained, gently, patiently, and sometimes surprisingly quickly. Over the next five posts, I hope to open five small doorways out of fear, and into rest, strength, and even excitement.

 Notice the Beauty That Surrounds You

Margaret stood at her kitchen window one evening, arms folded, the news still echoing in her mind. Everything felt heavy. Too much happening, too much uncertainty. She wasn’t even tired, just worn down.

Then something small caught her eye.

A bird. Nothing remarkable at first glance. But it landed on the fence, tilted its head, and sang, confidently, as if the world wasn’t complicated at all.

Margaret didn’t solve her problems at that moment. But something shifted.

That’s the power of noticing.

Fear narrows your vision. It pulls your attention toward everything that might go wrong. Beauty does the opposite; it widens your view. It reminds you that life is still happening all around you, quietly and faithfully.

And here’s the surprising part: you don’t need an hour. Sometimes you don’t even need five minutes.

Look out the window. Notice the colour of the sky. The way light lands on a table. The sound of leaves, or laughter in another room.

When your mind says, “What if something goes wrong?” gently answer with, “Yes… and look at this.”

This isn’t denial. It’s a balance.

Before bed, try this: name three beautiful things from your day. They don’t have to be grand. A kind word. A warm cup of tea. A moment of stillness.

You are retraining your mind, teaching it that the world is not only made of problems, but also of quiet, steady goodness.

Fear shrinks in the presence of beauty.

And sometimes, that’s all it takes to finally rest.

Ideas on getting a good nights sleep 4

Routines, Relationships, and Real-Life Sleep Savers

Sleep doesn’t live in isolation; it’s shaped by the life around it.

A steady routine is one of the strongest sleep signals you can give your body. Going to bed and waking up at roughly the same time each day builds a rhythm your body begins to trust.

If you live with others,  children, pets, or a partner,  your sleep is connected to theirs. A settled household supports a settled night. Feed the pets, let them out, and guide children into their own routines. It all matters.

If a partner snores, don’t just tolerate it. Sometimes a simple adjustment helps,  but persistent snoring may point to something more serious, like sleep apnea, and deserves medical attention.

Take medications as prescribed, especially those meant for evening use. Skipping them can quietly disrupt your rest and your health.

And here are a few additions that can make a real difference:

Limit screens before bed;  the light from phones and TVs can trick your brain into staying awake.
Get some natural daylight each day;  it helps reset your internal clock.
Keep caffeine for earlier in the day;  it lingers longer than we think.
Try a consistent wind-down ritual,  tea, music, a few quiet minutes,  something your body begins to recognize as “the end of the day.”

A good night’s sleep isn’t one big change;  it’s a collection of small, thoughtful choices.

And the beautiful part? You don’t have to do all of these ideas.

Start with one. Then another.

Because somewhere tonight, someone will walk into their bedroom, take a deep breath, and for the first time in a long while… simply fall asleep.

Ideas on how to get a good nights sleep 3

 Calming the Mind,  Where Sleep Really Begins

Most sleepless nights don’t start in the body,  they start in the mind.

If thoughts are racing, don’t wrestle them. Write them down. A simple list for tomorrow, or even a note about a worry, tells your brain, “This is handled,  for now.”

Reading can be a gentle bridge into sleep, as long as the story doesn’t pull you too far in. Choose something calming, something that lets your eyes grow heavy instead of wide.

Relaxation matters. Slow breathing, loosening each muscle, or simply sitting quietly for a few minutes can dissolve the stress of the day.

Sound can help too. Some people sleep better with soft music, others with white noise or the gentle rhythm of water. It’s not about silence,  it’s about comfort.

And if something is weighing on you,  a disagreement, a worry,  try to settle it, or at least set it aside, before bed. The mind loves to replay unfinished business in the dark.

Ideas on getting a good night sleep 2

Preparing the Body for Rest

Evening is a transition, not a switch.

What you do in the hour before bed matters. Gentle routines,  washing your face, brushing your teeth, changing into comfortable clothes,  signal to your body that the day is ending.

Avoid sugar late at night. It can quietly disrupt your sleep, stirring your system when it should be settling down.

If your legs feel heavy after a long day, take a few minutes to put your feet up. Circulation improves, tension eases, and your body thanks you later.

Movement during the day helps sleep at night,  but try to finish exercise earlier. Late workouts can leave your body buzzing when it should be slowing down.

And one simple habit that prevents a midnight interruption: use the bathroom before bed. It sounds obvious, but it’s one of those small decisions that protect a full night’s rest.

Ideas on how to get a good nights sleep 1

We just finished a Tuesday Talk at the Wilson Centre. The chairs scraped back, conversations softened, and people headed out into the afternoon carrying one or two small ideas that might just change their night and their health. They walked out of that sleep apnea workshop with more than information… they walked out with intention. Here are some ideas that might help you that came out of our workshop. 

 Creating a Bedroom That Welcomes Sleep

There’s a moment, just before sleep, when the room itself seems to breathe with you.

Start by making your space feel like a retreat. Soft, calming colours on the walls invite your body to relax the moment you walk in. Loud patterns and bright distractions tend to keep the mind alert when it should be unwinding.

Comfort matters more than we admit. Crisp, clean sheets,  preferably soft and breathable,  can turn slipping into bed into a small nightly luxury. A supportive mattress and a pillow that suits your style aren’t indulgences; they’re the foundation of good sleep.

Dress for the night the way the night feels. Light fabrics in summer, warmer layers in winter, always choosing comfort over appearance. The same goes for blankets,  soft, breathable, and gentle on the skin.

Keep the room cool, slightly dark, and quiet. Blackout curtains, dim lighting, and a comfortable temperature can make the difference between restless tossing and deep, steady sleep.

And don’t overlook the little things,  a night light for safety, curtains for privacy, and even the reassuring habit of locking the door. Peace of mind is one of the most underrated sleep aids.

A good night's sleep

 One of the most popular workshops is on “How to get a good night's sleep”. Many seniors suffer from insomnia. Having insomnia can cause other issues as a person is deprived of the deep restful sleep needed. Once insomnia has been experienced, the best thing to do is address it quickly. However, many people self-diagnose, which is a mistake. Always check with your doctor if you are having problems with your sleep.

Here are some ideas that may help you move towards having good sleep hygiene which may allow you to sleep better.

Saying a mantra once the head hits the pillow, has been shown to be very effective. The simple mantra used in yoga is, “Om” Using the phrase Om repeatedly, does work for some people. As it is the only phrase repeated, it induces deep peace within the body, allowing it to drift off.

Many people prefer to come up with their own mantra, which has a deep meaning to them. Frequently they will journal their thoughts and narrow phrases down until finding the perfect one for their needs. An example of a personal mantra would be, “I am safe while drifting amongst the warmth and light.” Along with the mantra, music very low in the background is helpful for inducing sleep. The type of music used, should be something along the lines of Gregorian chanting. The repetitive nature of the music has a hypnotizing quality to it.

Making your own healing tea can be an enjoyable time, as you learn what mixtures work best for you. Even making tea just for general enjoyment, can turn into a bit of a hobby with…different pots, cups and special tea bags to fill with your choices. Herbal teas can certainly help with bouts of sleepless nights.

Magnesium helps your tense muscles to relax and has also been shown to combat stress. Both these issues can contribute to sleepless nights. Magnesium can be introduced several ways. Having a warm bath before sleep is always good and why not try adding magnesium flakes to the bathwater. Your skin can absorb the magnesium and get it into the blood stream. The other method to try is magnesium in capsule form. Make sure to read the prescribed dosages for males and females…as it differs.

If your natural melatonin production is off, it could be causing issues with your sleep. Melatonin is what the brain releases when we settle down for sleep and the variety of sleep stages we go through. When using melatonin capsules, take the lowest amount possible at first and watch for side effects before increasing the dosage. Taking melatonin can cause dizziness or headaches if the dosage is too high.

 

Is too much sleep bad for you? Evidently yes

Ideas on sleep from the Posit Science Corporation 
A Fine Line for Sleep and Cognitive Function We've known for a long time that too little sleep can impair cognitive function. As reported on our blog, the effects of too little sleep range from worse performance at school or work to weight gain. But it turns out that too much sleep might affect your brain too—by the equivalent of 4 to 7 years of cognitive aging. In fact, in a recent study of people aged 45 to 69, people who increased their sleep to over 8 hours a night fared worse than those who slept too little. Learn more.

Is a nap in the afternoon a good ides

This posting is from Rick Reis and his  tomorrows-professor Digest
Research has repeatedly shown that when supplementing 7-9 hour
of sleep, 20-30 minute naps do offer these benefits, particularly when

taken between the hours of 10 to 11 a.m. or 2 to 4 p.m., when human sleep

rhythms trigger a natural slump with grogginess and lack of focus.

The posting below looks at the importance of taking naps during the day to

make us feel better and more productive. It is by Allie Grasgreen from the

January June 3, 2011, issue of INSIDE HIGHER ED, an excellent - and free -

online source for news, opinion and jobs for all of higher education. You  can subscribe by going to http://insidehighered.com/. Also for a free  daily update from Inside Higher Ed, e-mail
[scott.jaschik@insidehighered.com]  

Rick Reis

reis@stanford.edu PHOENIX -- Did you get a complete and restful night's sleep last night? If

not, and if right now you're reading this article rather than focusing on

work, your time might be better spent on a short nap to boost your focus

and productivity.

That's what the National Sleep Foundation says, and it's a message that

health education professionals at the University of California at Davis

have been spreading to their students over the course of a four-year

campaign, encouraging napping to boost academic performance. They shared

their strategies here Thursday at the annual meeting of the American

College Health Association.

"We're familiar with the benefits of sleep," said Amelia Goodfellow, a

student assistant in sleep and stress at the UC Davis health center.

"We're not as familiar with the impacts or positive effects of napping,

which are very similar." For students, the benefits of increased

productivity and concentration will translate to better academic

performance, the presenters argued -- even though they acknowledge having

no data to back that up.

However, research has repeatedly shown that when supplementing 7-9 hours

of sleep, 20-30 minute naps do offer these benefits, particularly when

taken between the hours of 10 to 11 a.m. or 2 to 4 p.m., when human sleep

rhythms trigger a natural slump with grogginess and lack of focus.

So for Goodfellow and her co-presenter Jason B. Spitzer, a health educator

at Davis, encouraging students to take naps and improve their state of

mind -- not to mention stay awake and alert during classes -- was more

important than proving through research that they correlate with better

grades. (They also haven't tracked whether more students have started

napping over the years, saying the focus up to this point has been more on

perfecting the message. But now they're starting to "think creatively"

about how to track campaign outcomes, Spitzer said.)

Gathering data from the National College Health Assessment and a

9-question assessment called the Pittsburgh Sleep Quality Index, they

discovered that while 33 percent of Davis students didn't nap at all,

three-quarters of those who did nap did so for too long -- more than 30

minutes, to the point where they'd wake up groggy and negate the whole

point of the nap. (Although males napped more than females -- about 80

percent versus 70 percent -- the gender proportion of students who napped

for the appropriate 30 minutes was about even.) That told the educators

that a napping campaign would have to address two distinct populations:

non-nappers and long nappers.

While each subset would need its own targeted themes -- for non-nappers,

focusing on the reasons why they should and the lack of time and effort

required to do so; for long nappers, strategies to limit sleep and

suggestions for nap locations other than bed -- the key message was the

same: take naps, get better grades.

The campaign has evolved over the years, and today involves multiple

platforms and strategies. Health educators hand out "nap kits" at the cost

of $2.75 apiece; they include earplugs, an eye mask and a tip card with

directions to additional resources online. They advertise with fliers and

advertisements in the student newspaper featuring napping tips and

benefits, and they team with the student government to spread the word on

napping during National Sleep Awareness Week. And tapping into social

media sites such as Facebook and Twitter gets the educators "a bigger bang

for our buck," Goodfellow said.

Napping campaigns are far from common; the only other two the Davis

educators know of are at Oregon State and San Diego State Universities,

the latter of which pioneered the idea and inspired the Davis "nap map,"

which records the best places to nap on campus, "rated and evaluated by

students, for students" Goodfellow said.

The nap map is a key component to the campaign (it's received more than

16,000 hits online) because students can be resistant to napping on

campus, and this resource includes photographs and descriptions of dozens

of prime napping spots, both indoors and outdoors.

The best locations have comfortable furniture and low light, and aren't

too loud. However, one should not sacrifice safety for the sake of

privacy. "You have to kind of weigh both of those criteria," Goodfellow

said. "You want someplace that's private where you won't be near too many

people, but isn't so private that it's unsafe."

Goodfellow and Spitzer said departments across the campus have bought into

the campaign, and some -- particularly offices like the Student Academic

Success Center, which is designed to support struggling students -- even

distribute materials themselves. The only resistance was anecdotal,

Goodfellow said. "We've had a couple interesting encounters with

librarians not wanting people to nap." (She jokingly noted that she

herself at first resisted the nap map: "I was kind of reluctant to share

my own napping spots because I didn't want them publicized too much," she

said.)

The Davis campaign is still being revised every year, as student barriers

to napping either emerge or don't break down. "Again, we're seeing that

students are napping for too long, and we want to improve their napping

and their sleep quality," Spitzer said. Hence the next step for Davis: a

campaign on good sleeping habits, because napping is only beneficial as a

supplement to -- not a substitute for -- a good night's sleep.

More Sleep tip ideas

30. Keep the Room Dark

Not everyone has the privilege of sleeping at night. Many people work an afternoon or night shift, forcing them to sleep for at least part of the day. If you are one of those people, keeping the room dark will help you get a better sleep. Hang dark colored towels or a blanket over the window. If there isn’t a curtain rod, use duct tape to keep it close to the wall and no sun rays peeking in around the corner.

31. Close the Curtains For Privacy

Not only do curtains keep sunrise from waking you up too early, they keep wandering eyes away all night long! When the curtains are shut, you won’t need to worry about peeping toms or potential burglars in the night. If they can’t see what’s in your room, they won’t want to break in. If you can feel relaxed about that, then you can sleep easier during the night. If your night of sleep happens to be in a hotel, take a clothespin to keep the curtains shut.

32. Brush Your Teeth

A fresh mouth is a happy mouth. A happy mouth makes for good breath. Good breath and good hygiene habits help you sleep better. Why? How many times have you climbed into bed exhausted, only to open one eye and remember you didn’t brush yet? You debate on getting out of your comfy spot or living with the goo feeling on your teeth. Instead of laying there and having a debate before falling asleep, brush them before you are too tired. Keeping your teeth and gums will keep you healthy too!

33. Wash Your Face

Whether you wear makeup or not, clean pores feel good up against that pillow. Scrub your face clean with a little soap and water before retiring. It not only makes you clean, it keep your skin healthy.

34. Go to the Bathroom

You’ve fallen into a great dream. You’re just about to….you get the urge. The urge to go to the bathroom. Remember to go last thing before bedtime, so you won’t be bothered in the middle of the night. Being able to sleep a straight night’s sleep is much better than an interrupted one.

35. Feed the Pets
In order to get a good night’s sleep, you not only need to care for yourself, but other in your household. Before or during your nightly routine, take care of the pets in the family. Give the cat his scoop of food, put a carrot in the guinea pig cage and add a sprinkle of food for the goldfish. Keep everybody from having cravings for a midnight snack – and waking you up in order to get it.

36. Let the Pets Out

Just as you need to keep the pet’s bellies full, make sure their bladders are empty too. Let the dog outside right before you crawl under the covers. If he has a late night potty urge, the whining will get you out of bed in a hurry. Avoid the pit call, push them out the door a little early and have a good night’s sleep.

37. Make a List of the Next Day’s Projects

Do you have nights where you lay your head on the pillow, only to have your mind race? Thinking of what needs to be done in the morning, the phone calls you need to make and the errands you have to run. Hectic lives can make for restless sleep. Make a to do list the night before so you have no worries when you lay your head down. Worry about the list in the morning. Sweet dreams.

38. Lock the Doors

No matter what type of neighborhood you live in, make it a practice to lock your door at night. When the inevitable creaks and squeaks go bump in the night, you don’t need to worry if your house is secure. Rest easier knowing the doors are locked tight.

39. Turn Off the Lights

Naps are good during the day, but to get a full sleep, most people do it at night. In the dark. Leave a nightlight on near the bathroom or in the kid’s room, but leave your room dark. Turn off all of the lights, shut down any electronic devices that flash lights and crawl under the covers. Don’t forget to close the curtains or blinds all of the way so those early morning rays don’t peek in.

40. Follow a Routine

Establish a routine and try to follow it everyday. It doesn’t have to be any task in any particular order, just stick to it as many days as possible. Following your routine will make your mind settle in to a pattern. When you reach the end of the routine, it’s time to sleep a peaceful night’s sleep.