Trouble Sleeping? Part One
Get Up. Go to another room. You want to break the cycle by changing environments. If you’re worrying about things you need to do, make a list – but remind yourself that you can’t do them at 2am. Then read, listen to music – whatever you find restful (TV is not usually restful). If you awaken, wait 20 minutes. If you are unable to fall asleep after 20 minutes, then get up and read, etc. once you’re sleepy, go back to bed. Do not do anything during this wake time that you will find interesting, enjoyable or artificial (e.g. eating, smoking, hobbies, TV, etc.) You will simply be conditioning your body to continue to awaken in order to receive these treats.
Recondition Yourself. The idea is that insomnia is a learned behavior and that it can be unlearned by changing your thoughts and behaviors. Tell yourself that an occasional bad night is not going to kill you. Think about the last time you didn’t sleep well: Was the next day as unproductive as you feared? Also, keep in mind that many insomniacs underestimate the number of hours they’ve actually slept; you’re probably getting more rest than you think. CBT-1, a therapy developed at Harvard University can assist with this.
Stay up Later. Delay going to sleep until a later hour. You may be dozing off too early and then be unable to sleep when the time comes.
Stay on Schedule. Decide what time you need to get up every day, then count backwards the number of hours you’d like to sleep. (7am – back 8 hours to 11pm) This is your bedtime. Maintain this same schedule every single day. You are conditioning/training your body that this is your appropriate sleep cycle. Consistency is the cornerstone of this technique. Do not sleep in on weekends, it will upset the cycle.
No Naps. This speaks for itself.
Get Your Heart Rate Up. Studies have shown that people who do 30 minutes of aerobic exercise five times a week have improved sleep. The best time to exercise is, when you have the time. Studies are unclear as to whether exercising late in the day inhibits sleep. The best advice is to get the exercise in whenever you can. If you find that you are too energized to sleep, simply move your exercise to earlier in the day.
Sunlight. Try to get at least 20 – 30 minutes a day of bright morning sunlight. Studies have shown that this helps you fall asleep. It is also believed that exposure to late afternoon or early evening sun helps you to stay asleep.
Environment. Your surroundings have a major impact on how well you sleep.
Temperature. People usually find it easier to fall asleep and stay asleep in a cooler room. Set the thermostat at 68 degrees or cooler if possible. Make sure there is good ventilation. Try sheets that breathe or are soft – cotton, linen or silk.
Take a Bath. Heating your body up in a hot bath or shower and then lying down while your body cools off will naturally make you drowsy.
Sound. Run a white noise machine or use earplugs if you live in a noisy area or your spouse snores.
Decorating. Studies have shown that clearing up clutter and decorating with colors such as blue, green, and lavender can be soothing.
Beds and Pillows. Mattress should be firm but not too hard. Pillows need to be supportive. Keep your bed for sleeping only. You are trying to associate bed with sleep (and sex) only.
Nutrition. Do not drink alcohol prior to going to sleep. It might help you fall asleep, but will wake you up in about two hours.
Warm milk with nutmeg and cardamom is a nice nightcap.
Tryptophan. Remember Thanksgiving and turkey? All the men dozing off on the sofa? Try “tryptophan-loading” during the day by eating proteins high in tryptophan (turkey, chicken, pork, and ground beef). Three hours after your last protein, eat a baked potato, skin and all. The starch in the potato will carry the tryptophan over the blood-brain barrier where it will become Serotonin. The skin will add fiber to slow down the digestion of the starch and prolong the flow of the tryptophan.
Caffeine. Try eliminating any caffeine intake after 2pm. This includes coffee, tea, chocolate, etc. .
Paper and pencil on nightstand. If you are awakened by worries, or intrusive thoughts or just trying to remember to do something the next day, write it down so you can get if off your mind and on the paper.
