Photo by Jennie Faber
The world is sleepless. We toss and turn, sigh and roll over, tuck our knees in, stretch out, and then do it all over again. Eventually, we begin to accept this as a normal sleep pattern.
People fail to realize the importance of getting a good night’s rest. I say this as I down my third cup of coffee for the day, having slept just six hours last night. Usually I can brush it off and still get the day’s deeds done, but there are little, often unnoticeable side-effects. Wavering concentration, lack of memory, and being irritable are just a few.
Then there’s the larger, more long-term effects, like compromising one’s health to get more hours out of a day. Our nervous systems are also affected, which hinders a body’s ability to carry out demands. As a consequence, reaction times are often delayed. According to this BBC reaction test, I’m merely an ambling armadillo rather than a turbo-charged cheetah. The truth hurts.
Offbeat Solutions
If you have sleep issues, I’m sure you’ve heard all the usual methods. Stop eating before bed. No caffeine or alcohol throughout the day. No having any fun whatsoever.
Here are some unconventional methods for improving your sleep habits.
1. Get up and go – Stop making excuses, jump out of bed as soon as you’re awake. Place your alarm clock on the other side of the room so you’ll have to get out of bed to reach it.
2. Practice waking up — Before you settle down for the night, climb into bed and pretend to be asleep. Next, jump out of bed excited and eager to start the day! Eventually your brain will stop being such a lazy bones and realize your body is in charge.
Photo by Muffet
3. Toss and turn slowly — Tossing and turning is an impulse effect that can be stopped by forcing yourself to stay still for 15 second intervals. If you are truly uncomfortable and must turn over, do it very slowly. Your body will automatically relax.
4. Keep a sleep journal — Record what time you go to bed, key events that happened throughout the day, dreams, the time if you awake during the night, and how you feel in the morning. When you’ve recorded enough information over a period of weeks, you can look back and determine what factors and events caused you to be sleepless, and then make a plan to deal with these problems.
5. Practice some bedtime yoga and meditation — The rhythm control of your breathing streghtens the nervous system if practiced on a regular basis. Within a few months, your sleep becomes deeper and more relaxed. This practice also helps when dealing with jet lag or travel stress.
The Big No-No
No matter what methods you try, do not turn to sleeping pills or other drugs. Your body will learn to rely on medication to fall asleep. Unless you have a serious sleep condition like Restless Leg Syndrome or Narcolepsy, there are other safer solutions to try.
COMMUNITY CONNECTION
How do you wind down after a long day? Share your sleep solutions.
About the Author
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12 Comments... join the discussion!
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Reading before bed, is a great way to wind down and get ready to fall asleep.
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What a great article. I have had insomnia that comes and goes over the past few years. It doesn’t really bother me or cause problems, but I do realize that it’s obviously not healthy for me to only get a few hours of sleep every night.
I have recently started doing a mini yoga routine right before going to bed as well as when I wake up in the morning. It not only allows me to sleep better, but it’s improved other aspects of my life.
I still don’t get 8 hours of sleep though. I’m working on it. Baby steps.
I couldn’t agree more with you in regards to your anti-drug stance. I feel like most people these days look to drugs/medicine to fix all of their problems. Unless you suffer from a serious/chronic sleeping condition, I think drugs/medicine shouldn’t be an option.
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I have no trouble falling asleep, but like you, I only get a few hours a night. I do believe I’ll give the yoga or meditation a try!
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Suppose your back has trouble adjusting to different sleeping surfaces…? I slept in plush hotel rooms while my parents were visiting and now need several weeks to get used to the bare-bones monastery mattress pad.
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Yeah, it might have been worth my time to mention the importance of a good bed. Giant fluffy foam-pads help!
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These are seriously great ideas. Two and three are especially creative. I’ve never heard of them before. Did you think of them yourself?
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Ha, I wish! Thinking about using some of these though. Lots of resources out there. Thanks!
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I like the idea of training yourself to wake up energetically. I’ll have to give that one a try!
I disagree that sleeping pills should never be an option. Of course, you should use caution and talk to your doctor, but taking a sleeping pill can help break the cycle of insomnia.
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I suck at sleeping. Passing out though from too much alcohol…I consider myself a pro. Will totally back your statement up on sleeping pills… I have a mild case of restless leg syndrome, tried the drugs, not worth it in the long run. Just messes you up further down the road. Plus if you fancy yourself a drinker, you just turn into a wreck. No sense being another Hendrix. Dr. Oz (lol so what, I watch oprah) said if you have restless leg syndrome but want to avoid the drugs, that a hot shower or bath is sometimes enough to relax your muscles before sleep. And apparently when your body cools down after a warm shower it helps trick your brain into some sleep state.
Good post Candice
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It’s kinda hilarious that after writing this, I’m currently suffering from the worst bout of insomnia I’ve ever experienced (and also really loud, rowdy roommates getting hammered until 5 a.m. and keeping me awake and stressed out). And I’m still too exhausted to try any of these, hah.
Thanks Corbin!
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Great suggestions! Also for people who work shift work (like me), sometimes it can be hard to regulate your body clock and I’ve found melatonin tablets can work wonders…they’re not sleeping pills, not addictive or habit-forming, have no negative effects and are totally natural, they just stimulate the brain to release its natural melatonin to tell you to sleep. Miles better than sleeping pills, if you do feel you need something more than just a habit because for those of us with irregular and changing hours a habit is not easy to make!
I love your ideas though, yoga and meditation are incredible for sleep
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