Sleep Like a Baby!  Top Sleeping Tips to Get You Through the Night!

Due to stress and the current 24/7 culture, relaxing ,  rejuvenative sleep may seem like a thing of the past but some simple steps may have you sleeping better than you ever imagined.  Read on….Adherence to this plan will have you on the road to great sleep in no time.

#1 Avoid chemicals.

Caffeinated products decrease a person's quality of sleep.  Read my article coffee talk for more about this.

As pretty much we all know caffeine is a stimulant that keeps you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Smokers and nicotine users, ( including the patch )should refrain from using tobacco products too close to bedtime.  Alcohol may lull one to sleep but the downside is that it messes with sleep quality causing a person to sleep less soundly and wake up more often.  Alcohol too should be avoided close to bedtime.  Limit the number of drinks and do not drink within a few hours of bedtime.

#2 Cave, anyone?

Quiet dark and cool environments  foster sound sleep. Animals create caves for this purpose. To develop this at home first, lower the volume of outside noise with earplugs or a "white noise" appliance if you are in an urban environment. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Keep the temperature comfortably cool—between 60 and 70°F—and keep the room well ventilated either a fan or a partially open window is ideal. Also find a comfortable mattress and pillows and replace worn mattresses.

Pets are notorious for disturbing sleep so if your pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom.

Keep electronics such as work and computers out of your bedroom, this includes phones.

#3 Relax before bedtime

Light reading, prayer or affirmations before bed are great ways to prepare yourself for sleep.

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or two prior to going to bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), do yoga poses,  read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities. If you feel overwhelmed, a journal or simple to do list may help.

#4 Go to Bed When You're Actually Tired

Struggling to fall sleep just leads to frustration and stress hormone surges. If you're not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep. Try to avoid looking at a clock.  Try to stay in dim lights.

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#5 Use Natural Light to set your clock

Natural light keeps your internal clock on a healthy sleep-wake cycle see last weeks article about getting in sync. So let in the light first thing in the daytime and get out of the office for a sun break during the day. Read more here:

#6 Keep Your Sleep Schedule Consistent

Having a regular sleep schedule helps to ensure better quality and consistent sleep.

Going to bed and waking up at the same time each day sets the body's "internal clock" to expect sleep at a certain time night after night. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover. Waking up at the same time each day is the very best way to set your clock, and even if you did not sleep well the night before,  you will consolidate sleep the following night. Wake at the same time each day if possible.

 #7 Reconsider Napping

Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. 

#8  Eat Lighter and Earlier

Eating too heavily too late is a surefire recipe for insomnia. Try to eat by 7 PM and if you find yourself too hungry to sleep have a very light snack. Likewise do not overload fluids a few hours before bed.

#9 Exercise…but not too late.

Exercise helps promote restful sleep if it is done several hours before you go to bed.

Exercise will help you fall asleep faster and sleep more soundly—but it is best  three hours before bed or earlier otherwise it may overstimulate your cortisol levels and therefore you.

#10 Consistency is key

Allegiance to all the above takes some doing and practice. It may take from two to four weeks to implement all the above.  After doing so, if your sleep is still troubled after a week or two see your MD, a Naturopath or Acupuncturist for help.  Chronic sleep problems can indicate physical problems or disharmonies that you will want to address early and preferably naturally.

For occasional sleeplessness, herbal medicine may truly provide some balance.  Some of my favorites are: