Good morning. This is Day Four of our sleep challenge. I've got some good news and some bad news to report. Let's get the bad news out of the way first: I've yet to meet my challenge goal of getting 8 hours of sleep a night. But I've gotten close -- getting seven-and-a-half hours each of the last three nights.
And I'm already seeing the benefits, such as starting my day feeling like one of those horrible "rise and shine" people you normally want to throttle when you are among the sleep-deprived. And I'm hitting the ground running, minus the morning mental fog.
Here are some of the things that have helped me get within snoozing distance of my goal:
The Good
Emailing back and forth with Cindi, my sleep challenge buddy. "I do need support!!!!" she emailed me Tuesday night. "I got seven-and-a-half last night but it was VERY STRESSFUL to get myself to bed on time! I was rushing around like I was trying to make a train!" She really helped me identify that same feeling in myself. For example, I was talking with our editor, Roy Sekoff, at 10:30 last night and I started getting nervous that I was going to miss the train that Cindi had emailed me about. So Roy and I did what we had to do on the site faster and, most importantly, I was able to laugh at myself -- always a great stress-buster.
Another luscious sleep aid: the yummy pink silk pajamas I just got as a gift. Just putting them on made me feel ready for bed -- so much more than the cotton T-shirts I usually wear at night. These pajamas are unmistakably "going to bed clothes", not to be confused with "going to the gym clothes". Far too many of us have given up on the distinction between what you wear during the day and what you wear to bed. Slipping on the PJs is a signal to your body: time to shut down!
I also made sure I had my Blackberries (yes, I have more than one!) charging far, far away from my bed so I could avoid the middle-of-the-night temptation to check the latest news -- which these days usually includes word on which Democrat is announcing his retirement and which Republican is accusing Obama of being "soft" on terror.
Luckily, falling asleep has never been a problem for me. So I smiled when Cindi told me of her new trick: "counting backwards from 300 by threes -- it works like magic and you never get below 250." However, on the few occasions when I feel too wired to sleep, my panacea is a hot, hot bath with my favorite bath salts.
The Bad
So far, the biggest challenge for me has been that my older daughter is still home from college -- and the temptation to sit up talking with her late into the night is tremendous. She, of course, can sleep all morning if she wants -- I have to be up by 6:30 at the latest for early calls with New York, and to take my younger daughter to school. I've overcome this hurdle through good planning. For instance, on Monday night we had a chat-filled dinner before seeing An Education, then went to Coffee Bean for a nightcap -- and more conversation. But no coffee! I had herb tea instead -- and you have no idea what a sacrifice it was for me to have herb tea at a coffee shop.
The Coffee
My daughter is heading back east today, so my biggest challenge going forward will be my coffee consumption. All my friends know what a coffee addict I am -- and will appreciate how tough it's been to stick to my new vow not to have a drop of coffee after noon. So far this week I've tried and failed to keep my vow -- that's why I'm going public with it. Can you please be my Caffeine Police? If you see me drinking coffee after noon, you have my permission to take it from me -- even if you have to pry my fingers off the cup!
Cindi and I love reading everybody's comments, and hearing about your challenges and your successes. So keep them coming... and sleep tight!
P.S. Check back after 5pm EST to see how Cindi's doing with The Challenge!
Photo: Dan Hallman
Follow Arianna Huffington on Twitter: www.twitter.com/ariannahuff
Another sleep aid is warm cider before bed. Also, I hear that Whole Foods makes a coffee with mushrooms that is good for you and has no caffeine, but I haven't experienced it yet myself. (Live in the boonies, far from the civilized Whole Foods world!)
I am so thrilled to see your attention to "sleep" as a New Year's resolution to better health. I am a sleep coach and fitness professional and posted a recent article in the Huffington Post Sept 9th edition entitled "10 Natural Sleep Tips". I love your "challenge" approach and the concept of a "sleep buddy". Support and accountability are huge success factors in achieving a goal.
Your mention of feeling like you have to "catch a train" at night and hurry up and get to sleep is very typical. The need for a relaxing pre-bedtime routine is extremely important. You have already made strides with the hot bath and the luxurious silk PJ's. All you need now is a little relaxation music, aromatherapy, and some relaxation techniques and you will have not only have 7-8 hrs of sleep,but you wil experience a much deeper, restorative level of sleep than ever before.
I have created a new product called, "The Sleeping Bag" that provides you with all of the above. The bag includes a 30 minute CD with soothing music and guided imagery, lavender pillow mist, and a lavender balm. I would love for you to try it as part of your pre- bedtime routine. Please contact me and I will be happy to send your complementary bag today!
All the best,
Christine Fee
Sleep Coach
www.christinefeewellness.com
Since going through chemo and radiation two years ago sleep has been a challenge and yet imperative for the healing process. Last year I began a 'be in bed by 9PM' campaign and haven't deviated much. I rarely sleep 8 hours but have found through recovering from all the chemicals that rest/sleep is the only way to bring about healing. Interesting reading all the tips. Can never have too many.
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You do good Work, Arianna.
I also recently learned that cholesterol is more likely to form in the body the later you stay up. No wonder Americans have such unhealthy cardio systems. A lot of it can be attributed to the late hours we keep.
I'm all about getting to bed early, but sometimes need to unwind after rehearsals that go late...
Here's my issue with sleep: By the time I am done with work, pick up my child from school, wrangle dinner out of the kitchen while coaching homework focus, greet my husband and exchange the "what happened to you to day?" info, clean up the kitchen, bathe read and bed my child, sling a bit of laundry in, check the emails..again, wash the face, brush the teeth and jump into bed I am so starved for my own company that I stay up WAY too late. I am reading books or magazines or drawing. Occasionally, if I have a lapse in judgement, I will turn on the TV or open my Mac and then I can kiss hours goodbye. Next thing I know it's way after midnight or 1 am and here comes 6:30 in no time. I know it is all about self discipline but sometimes I feel like I have to choose between being responsible and communing with myself.
As part of my resolution to exercise more, it seems the time I'm awake in the middle of the night is starting to decrease in the last two weeks.
Exercise everyone!!
It's good that you've begun to exercise. It will spark your metabolism and help bring your system up to 'full voltage'. I used to have issues with nodding off early and found that exercise helped a great deal.
If you still feel tired, a late afternoon nap, no longer that 30 minutes, might help. Getting up early also helps. Keep in mind that winter months with short days (less daylight) can be draining as well.
Our ancestors synchronized their sleep habits to natural light. In particular, the release of melatonin by the pineal gland is stimulated by darkness, and melatonin can contribute to normal sleep patterns. Many of us stay awake in a bright environment until bedtime, not giving the gland much time to adjust to darkness and begin melatonin production. Recent studies have shown that it is the blue portion of the visible light spectrum that shuts off melatonin production.
Enterprising companies have developed blue-light blocking eyeglasses and light bulbs that can be used indoors for, say, three hours prior to bedtime to acclimate the pineal gland to darkness. The other portions of the light spectrum do not appear to suppress this hormone production.
Imagine a lifestyle habit that increases alertness, boosts creativity, reduces stress, improves perception, stamina, motor skills, and accuracy, helps you make better decisions, keeps you looking younger, reduces the risk of heart attack, elevates your mood, and strengthens memory. The answer is a daily nap. Research studies continue to show physiological benefits from naps, and I try to nod off for 15 to 30 minutes in the early afternoon. Dr. Sara Mednick has researched and written extensively on the subject.
Consider a magnesium supplement, particularly magnesium taurate. Taurine actually exhibits some of the same relaxation properties as magnesium, and they complement each other in the body.
Roy Mankovitz, Director
http://www.MontecitoWellness.com
and go right back to sleep.
Only thing that keeps me awake longer is if I happen to doze off in the chair early in the evening.....
Then I usually stay up until 1 or 1:30.
Saying prayers when I am in bed usually make me drift off to sleep
and wake up refreshed for a new day.