Does this sound familiar:
The kids are finally down, and you look at the clock. Hmmm... just about 2 hours before I am supposed to get in bed. What can I get done before total exhaustion hits?
Sleep is a very strange behavior. Many people think of it as a battery re-charge, some as a vacation, and still others as a waste of time. Which one are you? How do you value your sleep? When it is not on your list of priorities that can increase your health, energy, and well being, why would you bother with it? Many people value sleep, but they have such a hard time getting it, they just give up and accept that they will be sleep deprived forever.
I would argue that great sleep starts with a reasonable attitude toward sleep. How much do you think you need, and how do you think you may be able to get it? Some nights you will get more, and some less. There are many mysteries to sleep but here are a few things that are known that we can all use to our advantage to get better rest:
So what does all this mean? Your body must be ready for sleep. And you should sleep when your body tells you to.
These days, it's far too easy to push bedtime aside with countless distractions, including those from the television, computer, telephone, belated responses to email and text messages, the messy kitchen, the dirty laundry, restless children, or even an engrossing mystery book.
But sleep is not a luxury that you can push aside or save for later. Sleep is critical.
Having more energy is among the top five requests people make at their doctor's office each year. More energy allows us to do more, be more effective and efficient in what we are doing, and enjoy it all when it is done! What better way to obtain energy than from its natural source...SLEEP?
In my last post I answered many of the common questions we all have about sleep and gave some tips to help you sleep. In this post, the focus is on the pre-bedtime (aka warm-up) routine. Getting your body and mind ready for bed.
Once you know your bedtime, and your sleep window, it is time to get ready for bed. You can warm up for sleep with my Power Down Hour™ - here are the basics:
This routine accomplishes several different goals.
First, if done regularly you are working with your circadian rhythm and going to bed regularly.
Second, if done with enough time it allows for you to have the opportunity to get your 5 cycles.
Third, it should land about the same time as your "window" of opportunity for sleep.
Finally, it allows you to slowly pull your foot off the gas, and slowly push on the brake to allow you to cruise into sleep.
Now the first two 20 minute steps are fairly simple (some would say not easy), but the last one is where many of my patients want some help, so let's also think about several different ways to relax your body and your mind.
Your Body:
We know that by the end of the day, the body has been used and abused, and generally on edge, so here are some of the many things you can do:
Your Mind:
We also know that an active mind while trying to fall asleep can prevent you from getting good quality sleep. So here are some ideas to consider:
Everyone's personal sleep routine will be a bit different. And you can break the rules if they help you to sleep better. Some people need a television to lull them to sleep because they have become conditioned to fall asleep in front of it (just make sure you use a timer so that it turns off after you are asleep).
And for some people, exercise right before bed can actually be very sleep-friendly. Don't be afraid to experiment and go with your instincts as to what makes for a good night for you. Most of us will be able learn quickly what's good for us when it comes to getting a good night's sleep.
The secret to sleep is already within you. You just have to pay attention to what you're doing in those precious hours before bedtime, and capitalize on the habits that will tuck you soundly into bed.
Sweet Dreams,
Michael J. Breus, PhD, FAASM
The Sleep Doctor™
Follow Dr. Michael J. Breus on Twitter: www.twitter.com/thesleepdoctor
More recently, I discovered another technique: I go to bed only when I am tired and sleepy. That, and a book, work just as well, and do not feel like a waste of time simply trying to sleep.
In those rare cases when I can't go to sleep quickly, no biggie. I get tired the next day and so I make up for it.
No amount of meditation, warm milk, baths or counting sheep will prevent you from waking up in the middle of the night from your neighbors fighting, partying or having their alarm go off at 4AM when you get up at 6.
I only have evening to go to the club, and this presented a HUGE issue. I wind myself up with exercise and then I have to wind myself down for sleep. Took some time to play this uppers/downers game. Walk it off on a slow treadmill, or outside, and then drink some Chamomile. The latter is good for sleeping anytime though. I would never take pills unless it was an emergency. Like I have not been able to sleep for awhile due to some crisis. Oh, another remedy, lavender on the pillow, or put this type of moisturizer on. A natural sleeping aid.
My partner obsesses about sleep, and then complains about not getting enough of it. I, on the other hand, hardly ever talk about it. When I am tired, I take a nap or just go to bed. If I wake up and don't feel like going back to bed, then I stay up.
I really don't understand all of this obsessing over sleep, but then I have been told that I must have been blessed by Morpheus - I am able to catch some zzzzzs whenever I want to, just by leaning back and closing my eyes.
But the best sleep I've ever had was under anesthesia.