Ideas to help you sleep

Sleep hygiene is the practice of organizing life so you are more likely to sleep well.  If you are a new parent you may not have this luxury, but most of us can do a little better taking care of ourselves using the following guidelines:

Get to bed on a regular schedule, even on weekends.  This might be a drag but our bodies don’t know the difference between a Saturday and a Tuesday.  The circadian rhythm inside us works better on a regular schedule (remember this with your kids as well).

Limit caffeine generally, and don’t take it after mid-afternoon if you are having problems sleeping.  Remember, chocolate contains caffeine, especially dark chocolate!

Limit alcohol intake and don’t have an alcoholic drink within 2 hours of going to bed.  Alcohol makes most of us a little sleepy, but then can have a rebound awakening affect after a few hours.

Don’t eat right before bed.  Some people experience gastric reflux if they sleep after food.   Tiny spurts of stomach acid awaken them repeatedly.  Eliminating late night snacks can help make sure your digestion won’t get the in way of your sleep.

Expose yourself to bright light during the day, and especially in the morning.  In the evening lower the amount of light around you as you move closer to bedtime.  Our bodies are built to respond to light, so think about how the evening is meant to slowly get darker and mimic that progression.

Naps are actually a great way for many people to make up sleep debt, but take them before mid-afternoon and try to limit them to one hour so you don’t interrupt your evening sleep. One study showed that a 40-minute nap increased focus and productivity for six hours.*

Exercise, but do it earlier in the day if possible.  Evening exercise alerts a certain amount of people making sleep more difficult.

Learn a technique for relaxation and focus if your brain goes wild when you lie down.  Anxiety and worry don’t contribute to a good night’s sleep.

*William Dement, The Promise of Sleep, Delacorte Press, 1999.