Five Easy Tips for Better Sleep

I used to be a great sleeper, but now I have a difficult time falling asleep and when I do fall asleep, I don’t stay asleep. As I understand it, I’ll have trouble losing weight if I’m not well rested. So I’ve been researching how to be a better sleeper. Given that I’m starting from the position of one who is both robust and wise (in other words, heavier than I’d like to be, and old enough to have to do something about it) I'm very motivated to find myself a solution. 

All the experts seem to agree it's important to go to bed at the same time every night and wake up at the same time every morning; it gets your body used to a rhythm. The ideal time to go to sleep is 10PM and the ideal time to wake up in the morning is 6AM. I'm saying this upfront because, as easy as it sounds, I have difficulty with a schedule. But I’m having great luck with the easy tips below because they require some set-up, but not a lot of discipline… if you've read Food Crazy Mind, you know how I feel about that. But never mind, if you can do the schedule thing, by all means, do it! And here are a few easy tips just about anyone can manage:

1. Keep your bedroom dark.

Darkness supports sleep. Even artificial light, like lamps and such, mimic natural light and can keep us awake. It’s best to forgo all lights, including night-lights and the light from your cell phone (if you can’t stand putting it in another room at night, just flip it over, screen side down.)

If you want to go the extra mile, get some black out curtains or shades and remove all electronic devices from your bedroom.

My cheap and easy fix is a sleep mask. Slap it on and you're in the dark. My favorite is the one from Alaska Bear, but there are many options that would work.

2. Keep your bedroom quiet.

Noise interferes with sleep. Even noise from another room, a different apartment or the street, can keep us from sleeping or wake us if we’re already asleep. It’s not really the sound that matters but how disruptive the sound is to you. Inconsistent sounds like snoring, neighbors talking, dogs barking, car alarms, etc. can make us nuts. Most annoying to me, is when the neighbors are having a heated discussion – and I can hear the tone of their voices, but I can’t tell what they’re talking about!

Try sleeping with a white noise machine like the ones used in doctor’s offices. They produce a constant and soothing sound that not only masks other sounds but is very relaxing. The one from Marpac is a simple one that works with no extras (like nature noises).

Some people find music or relaxation tapes help them sleep. If you’re someone who likes to sleep with music, experts recommend setting it on a timer so that it turns off by itself. I’ve had great luck sleeping when I use the Brainwave Nature Suite (it uses Delta audio pulses combined with the sound of ocean waves – very relaxing) and the Healthful Sleep tape by Belleruth Naparstek.

3. Keep Cool

When you sleep, your body temperature drops. The lower temperature tells your body it’s time to sleep. Keeping your room at a temperature of 60 – 72 degrees can help you cool down and get good rest. Taking a hot bath before bed can also help. Though your temperature goes up while you’re in the water, it drops down after you get out of the bath.

Other tips include sleeping in the buff (some suggest wearing socks to keep you from getting too cold – check with your partner on that one, because laughing will keep you and possibly your neighbors from sleeping.) Sometimes, when I can’t sleep, I put a cold pack on my neck. I’ve been using the Hot and Cold Therapy Gel Pack. It’s inexpensive and it seems to help. Experiment with temperature to see what makes you feel most comfortable.

4. Make a point of relaxing before going to sleep.

Just about everyone recommends creating nighttime rituals: a bath, a book, TV, relaxation exercises, an evening meditation. These rituals are ways of winding down after your day. Practicing relaxation techniques is a way to calm your mind and prepare for sleep. If your brain is overstimulated from the day, it’s harder to get the rest you need. Creating a “toolbox” of bedtime rituals is a great idea. You can vary them or stick to the one(s) that work best. There are so many choices, you'll surely find a few that work for you.

Here are a few ideas:

• Read a book
• Listen to music
• Do some positive affirmations
• Take a bath
• Write in your journal
• Do some deep breathing or guided imagery
• Meditate or Pray
• Try acupressure (Apply pressure to your hand at the webbing between the thumb and index finger. Chinese medicine says this can reduce muscle tension and stress.)
• Try aromatherapy – lavender is a good choice for sleep.
• Do a puzzle or some sudoku
• Try progressive muscle relaxation
• Do some EFT Tapping (If you’re a beginner with EFT, The Tapping Solution by Nick Ortner will help you get started.)

For a downloadable graphic of relaxation techniques, click here.

5. Watch what you eat.

You might have to do more than watch.  What you eat before you go to bed has a big impact on the quality and quantity of sleep you’ll get. Experts agree on this, too: caffeine can keep you awake. Sugar can keep awake. (Darn you, chocolate, for having both.) Heavy fats take a longer time to digest and may disturb your sleep. Alcohol can make you sleepy but prevent you from getting good restorative sleep. Acidic foods cause acid reflux and might keep you awake. Just fyi, not one of the many sources I checked included the line “go ahead, have that pizza.” Life just isn’t fair.

It’s best to avoid drinking too much of anything before bed – to prevent numerous trips to the bathroom. And stop eating and drinking 2-3 hours before bed.

What should we eat before bed?

• Foods that contain tryptophan, like turkey, oats, eggs, cherries or walnuts, help promote sleep.
• A lite snack is better than a big meal.
• Foods high in magnesium, like almonds or bananas, can help you relax.

One of the most important things you can do to create a healthy sleep routine, is use a sleep diary.