If you fall into one of those groups,
chances are you're already following the tried-and-true rules for a good
night's sleep: Don't have too much caffeine (especially late in the day), don't
late at night, keep your bedroom at a cool, comfortable temperature, and make
sure your bed, pillows and linens are comfy. Those are all good tips, but there
are lesser-known things you can try to help you get more rest.
1. Set a Bedtime Alert
Most of us already use an alarm to wake up in the morning, but sleep expert
Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel
Great Through Better Sleep, setting it at night as well. "I tell
people to set their alarm for one hour before bedtime, which reminds them to
begin what I call the power-down hour," says Dr. Breus, who is also a spokesman
for the Zeo Personal Sleep Coach.
He says you should spend the first 20 minutes
of that hour taking care of any necessary chores (like walking the dog or
making your kids' lunches), then spend the next 20 minutes on hygiene (washing
up, brushing your teeth, etc.), and save the last 20 minutes before bed for
relaxation. You don't necessarily have to meditate, if that doesn't appeal to
you; you can also do deep breathing exercises, read a book or even watch a
little TV (as long as it's not too stimulating).
2. Don't Clear Your Mind
Experts say and depression top the list of reasons people have trouble sleeping. Part of
the problem is that many of us just can't seem to quiet that internal voice
that starts rambling on about the worries of the day. Of course, if you can
clear your mind, go ahead and do it. But if that's impossible, don't force
it-you'll only end up panicking about the fact that you're not sleeping, says
Paul McKenna, PhD, author of the soon-to-be-released book I Can Make You Sleep.
Instead, try slowing down your thoughts. "Practice saying anything and
everything that comes into your mind to yourself in a slow, monotonous, drowsy
tone," says Dr. McKenna. It doesn't matter if you're thinking about what to buy
tomorrow at the grocery store or how a big presentation at work is going to go.
If you slow everything down and talk to yourself in an even tone, you'll find
it's that much harder to keep worrying (or stay awake).
3. Count Numbers-Not Sheep
Another great way to quiet those racing thoughts is to count backward from
300 by 3s, says Dr. Breus. Unless you're a math ace, you probably won't be able
to on anything else while you're doing this, which means you'll end up distracting
yourself from your stressful thoughts.
4. Get Up a Half-Hour Earlier
Yes, you read that right! If you're suffering from chronic insomnia, try
getting up, for example, at 6:30 instead of your usual 7 wakeup time-no matter
what time you fell asleep the night before. You may be extra-sleepy for a
little while, but this is hands-down the most effective way to reset your body
clock, says Dr. McKenna. It works because it teaches your body that it can't
catch up on sleep in the morning, so eventually you'll start feeling drowsier
earlier in the evening.
5. Consider Seeing a Professional
A sleep psychologist is someone who specializes in gathering info about your
emotions and your behaviors specifically as they relate to sleep. Often found
at sleep centers, a sleep psychologist can usually help resolve your sleep
issues in just four to six sessions, says Joseph Ojile, MD, founder of the
Clayton Sleep Institute in St. Louis and a spokesman for the National Sleep
Foundation.
6. Don't Worry If You Can't Sleep
Right Away
You shouldn't pass out the second your hits the pillow. If that happens all the
time, it's a sign that you're sleep deprived. (Ditto for nodding off during
boring meetings and long movies.) Ideally, it should take 15 to 25 minutes from
when you lie down to when you drift off to sleep, says Dr. Breus.
7. Go to Bed When You're Tired
If you're having ongoing sleep troubles, don't worry so much about the fact
that it's almost midnight and you have to get up in less than seven hours.
Forcing yourself to stay in bed when you're not sleepy is just going to
contribute to more tossing and turning, says Dr. Ojile. Instead, get up, do
something relaxing, and go back to bed whenever you do feel tired.
You might
end up exhausted the next day (but that was bound to happen either way under
these circumstances), and the following night you should have better getting
to bed earlier.
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