Can't Sleep?
Sleep Remedies for a Good Night's Sleep
Looking for sleep remedies? Here are some of the sleep aids and sleep tips I've found so far for common insomnia.
Because let's face it: not sleeping stinks.
Whether you're up worrying or you're up excited about something, insomnia can wreak havoc on your physical and mental well-being.
In fact, researchers report that the effects of being awake for 24 hours lead to the same decrease in hand-eye coordination as having a 0.1% blood-alcohol level (the legal limit for being drunk in most places.) (1)
In addition, the effects of insomnia add up over time to form a "Sleep Debt." Researchers believe that if you feel daytime drowsiness, you probably have a sleep debt. Like finances, the debt will not go away until it is repaid. Once it is repaid, you still need an average of 7.5 - 9 hours each night. (1)
While common insomnia can be caused by many things, here are the three main causes of insomnia:
- Hyperarousal: Negative Arousal (stress, worry, anxiety) or Positive Arousal (excitement, anticipation)
- Time Zone and Schedule Changes
- Sleep Environment (light, noise, temperature)
Usually, difficulty getting to sleep is caused by one of the three main factors (above) which upset your natural bio-rhythms.
Difficult staying sleep or waking up early can be caused by bio-rhythms, but it's also a classic sign of depression. If you are suffering from early morning waking, you'll definitely want to check with your doctor.
To combat common insomnia and get a good night's sleep, here are the most effective sleep remedies I've found.
I've grouped them according to things you can do throughout the day.
Sleep Remedies: How To Prepare Your Room
- Wash your sheets and make your bed regularly. Make your bed the most comfortable bed around. (I personally love the Nap Blanket from Brookstone. Wow.)
- Clean your room and keep it free of clutter.
- Keep as few electronics in your room as possible (no cell phone, computer, or television).
- Reserve your bedroom for sleeping and sex. Nothing else.
Sleep Remedies: What To Do During the Day
- Get up at a regular time each day.
- Record last night's sleep in a sleep diary. Observe what makes you sleep well and what keeps you up. (What foods did you eat? Did you exercise? What was your stress level during the day? etc.)
- Exercise during the day (particularly with heavy weights or intervals).
- Eat your final meal at 5:00 pm. Do not eat afterwards.
- Avoid alcohol and caffeine.
- Avoid naps after the mid-afternoon slump.
Sleep Remedies: What To Do in the Early Evening
- Do not watch television after 7:00 pm.
- Do not use a computer or be near other bright lights after 7:00 pm.
- Avoid working on things you know will stress you (work you've brought home, finances, taxes, etc.)
- Do some relaxation exercises 2-3 hours before bed. But, do not do them right before bed; some exercises, like yoga, may give you a boost of energy.
- Make a to-do list for tomorrow in order to get all of the "things you have to do" out of your head.
Sleep Remedies: How to Establish a Pre-Bed Routine
- Establish a 10-minute pre-bed routine (perhaps brushing teeth, laying out clothes for tomorrow, gratitude journal, light reading.)
- If doing light reading, read something light that makes you feel good. (Poems, spiritual literature, etc..) Avoid heavy intellectual texts or novels that will upset you.
- Before getting into bed, sit in a chair in your room for 10 minutes before getting in bed and do nothing. Just sit there. Let yourself unwind.
Sleep Remedies: Middle of the Night Strategies
- If you cannot sleep, do NOT lie there for more than 30 minutes. Get up and go sit somewhere dark.
- Avoid turning on the TV or computer.
- If your mind is racing, write down your ideas, worries, or to-do items. Get it out of your head.
- If you are hyper-aroused, you may need some time to unwind. Try sitting in a chair in the dark and do nothing. But, keep your eyes open. Don't try to think; don't try to go to sleep. Just sit there and try to "let go." Feel yourself unwind. But, again keep your eyes open. After 20-30 minutes, you will usually be able to come down.
Sleep Remedies: Do Anytime
- Keep your sleep diary and analyze it periodically.
- Learn relaxation techniques, such as yoga, breathing techniques, progressive relaxation, and other types of meditation.
- Learn cognitive techniques, such as mindfulness meditation and rational-emotive therapy to learn to combat a racing mind.
I hope these sleep remedies prove helpful for you.
If you think you have a more serious sleep disorder, please check with your doctor. Many sleep conditions can be treated effectively.
You can also visit WebMD's sleep disorder page, which has a lot of good information to prepare you for your visit with your doctor.
The National Sleep Foundation also has a good site with a lot of helpful information, sleep tips, and links.
Cited References:
Dement, William C. (1999). The Promise of Sleep. NY: Dell Publishing.
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