While most people do not suffer full on no-sleep-for-weeks insomnia, far too many of us are not sleeping as well as we should. Sleep is very important, and not getting enough of it can wreak all sorts of havoc on our health, from impaired cognitive function to weight gain. I used to have a lot of trouble sleeping, and I would read about all sorts of ways to help. Funny thing though, I rarely ever implemented any of these strategies. That is where the magic happens. But, once I started actually doing what was recommended—surprise, surprise—I started sleeping much better. Here are some tips that worked well for me, and I hope that you will give them a fair shake, if you are currently not sleeping well.
Use Your Bed for Sleep Only
There is great benefit in establishing cues that prepare the body for sleep. One such cue is crawling into bed at night. But, if you are spending a lot of time there during the day, whether you are reading, or watching TV for hours on end, your body will not get this sleep cue as strongly. Besides the exception of sexual activity, use your bed just for sleep. When I was having my shut-eye problems, this was the first technique I tried. It was hard at first, because I was used to spending a lot of time in my bedroom during the day for various reasons. But, once I started only using my bed for sleep, I noticed I was drifting off much faster.
Establish a Wind-Down Routine
Jumping from go-go-go to sleepy time does not usually work for many of us. Unless we are utterly exhausted, our mind is racing a million miles a minute, and the adrenaline keeps us awake. Adopting a relaxing routine before bed was very helpful for me, and like just using your bed for sleep, you are sending a message to your body that you are preparing to turn in for the evening. I am a big fan of the nighttime shower—the hot water relaxes me and makes me feel all cozy and ready for sleep. I find that a short meditation is also helpful for calming my mind and body. Sit in a dark room and light some candles—maybe even lying down would be more relaxing. Just follow your breath and relax. Find something that works for you, whether it is reading a bit or listening to some soothing music.
Keep Your Internal Clock Set Right
One piece of advice I always read but consistently ignored was ‘’get up and go to bed around the same time each day.’’ This helps keep your internal clock on the right track, which is the core foundation of healthy sleep. As someone who worked from home and could get up whenever I wanted, I had an erratic sleep schedule—sometimes I would go to bed early and get up early, and sometimes I would not go to bed until 2:00 in the morning, and either I would sleep late or wake up early anyway, feeling cruddy from lack of sleep. I found that I felt best when I got up early and went to bed early; I felt very motivated to work in the mornings right when I got up and was finished early in the day. So, this routine worked well for me on numerous s levels. Since I adopted this strategy, my sleep has improved greatly.
