By Lou Stemmler
Okay, we hear those stressful warnings: if we don’t get enough sleep, we’ll age faster, we’ll never win the Lottery, and our toes will fall off. When we wake up at 3 in the morning, these worries will not get us closer to our goals, so let’s see what might actually be helpful in the next 300 or so words . . .
Pre-Bedtime
- Take in natural light during the daytime, especially in the morning. This helps set your internal wake/sleep clock. (How’s your circadian rhythm?)
- Exercise and physical activity can help your sleep, but not too close to bedtime.
- Ease off the caffeine by mid-afternoon.
- Eat dinner several hours before bedtime. Don’t overeat, and go easy on sugary desserts.
- In the evening, try to avoid bright lights, especially in the blue portion of the spectrum. Red lighting is believed to be better for you at night, and this could include any nightlights. You can set most devices with screens to limit blue light in the evening.
- Speaking of devices with screens, the earlier you turn off the TV, the smartphone, etc., the easier it will be to get to sleep.
Bedtime & Beyond
- Maintain a consistent sleep schedule (yes, even on weekends if possible). This helps train your internal clock.
- Make your bedroom (or wherever you sleep) as comfortable, dark, quiet, and cool as possible. If external noise is an issue, a wave machine or other sound generator can really help; the sounds of rain, the ocean, a forest, crickets, whatever works.
- Try for a relaxing bedtime routine, such as reading or listening to a book, a gentle podcast, or soothing music.
- Doom-scrolling on your phone or laptop in bed is NOT helpful, and a TV in the bedroom can be harmful to your sleep.
- If and when you do wake up in the middle of the night, try not to lie there obsessing about sleeping. Gently work to give your too-busy mind something else to focus on, such as meditation, breathing exercises, imagining pleasant travels past or future, or composing a poem or a song. Don’t touch your phone unless you’re only using it to restart an audible book with a timer.
It may take some time for new habits to take effect, but these simple strategies may well help you to sleep better, feel healthier, and keep your toes on! (Can’t promise anything about the Lottery…)