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Secrets of Sound Sleepers
Just because I'm a sleep doc doesn't mean I only encounter insomniacs and narcoleptics. Much to the contrary, I meet sound sleepers all the time and love engaging them in conversation. Have they always been good sleepers? What's their "secret"?
Well, sorry, but there isn't just one secret. But a pattern emerges when you begin to collect such words of wisdom:
And my personal favorites:
Do you see the pattern?
They all practice good sleep hygiene (maybe not the person in the last comment, thought there's something to be said for physically tiring yourself out during the day and having no problem transitioning at bedtime).
Every one of these secrets is based on preparing for bed throughout the day, and having a positive mindset toward sleep. The person with the coziest bed probably invested in a great mattress and doesn't take her bedroom's setting for granted.
Okay, so you want just one thing to do differently this week and see if it has an impact on your sleep?
How about this: Avoid the Internet within 30 minutes of bedtime.
It should come as no surprise that staring at a computer screen and enthusiastically typing or surfing not only can steal precious time you should be banking in deep sleep, but the actual light emanating from the screen can also disrupt your body's ability to prepare for sleep and literally wind down.
Your taxes should already be done. Finito. So you don't need to be scrambling for last-minute tips. Quit hopping online just to check one more thing, news brief, e-mail, or blog (ahem, okay, except maybe this one).
See how many of the above statements you can make in the coming weeks. It's more about choosing restful sleep than expecting it.
Got some secrets of your own? Send them to me.
Sweet Dreams,
Michael J. Breus, PhD, FAASM
The Sleep Doctor
This article of sleep tips is also available at Dr. Breus's official blog, The Insomnia Blog.
Related Topics:
Well, sorry, but there isn't just one secret. But a pattern emerges when you begin to collect such words of wisdom:
- I set clear boundaries, like never working past 7 pm and I don't bring work to bed with me.
- I read to my kids and it helps me wind down.
- I don't have a television or computer in my room.
- I drink a warm cup of tea about an hour before bedtime.
- I practice some deep breathing once I tuck myself in.
- I have the coziest bed in the world!
- I don't see midnight anymore. I'm pretty good about bedtimes.
- I avoid coffee in the afternoons and switch to tea if I need a boost.
- If we eat late, I make my husband do the dishes and clean the kitchen so I can relax.
- Sex. We do it just before bed and I drift off quite easily.
- As long as I exercise, I sleep great.
And my personal favorites:
- I love sleep! I don't fear it like some people. It's my micro-vacation every day.
- What do you mean? I work so hard all day long that there's nothing left in me BUT sleep by the time I crawl into bed!
Do you see the pattern?
They all practice good sleep hygiene (maybe not the person in the last comment, thought there's something to be said for physically tiring yourself out during the day and having no problem transitioning at bedtime).
Every one of these secrets is based on preparing for bed throughout the day, and having a positive mindset toward sleep. The person with the coziest bed probably invested in a great mattress and doesn't take her bedroom's setting for granted.
Okay, so you want just one thing to do differently this week and see if it has an impact on your sleep?
How about this: Avoid the Internet within 30 minutes of bedtime.
It should come as no surprise that staring at a computer screen and enthusiastically typing or surfing not only can steal precious time you should be banking in deep sleep, but the actual light emanating from the screen can also disrupt your body's ability to prepare for sleep and literally wind down.
Your taxes should already be done. Finito. So you don't need to be scrambling for last-minute tips. Quit hopping online just to check one more thing, news brief, e-mail, or blog (ahem, okay, except maybe this one).
See how many of the above statements you can make in the coming weeks. It's more about choosing restful sleep than expecting it.
Got some secrets of your own? Send them to me.
Sweet Dreams,
Michael J. Breus, PhD, FAASM
The Sleep Doctor
This article of sleep tips is also available at Dr. Breus's official blog, The Insomnia Blog.
Related Topics:
- Tips for a Good Night's Sleep
- Sleep Disorders: Member Discussion
- Get the Sleep Well newsletter in your inbox weekly
Labels: sleep, sleep hygiene
15 Comments:
Thank you for all the tips to get a good night's sleep.
I have been reading so much stuff relating to this that it is already past my bedtime. I had better log off and start implementing the relevant tips as soon as possible.
Sweet dreams. ZZZZ
I agree with sleep being like a mini-vacation, there's no better way to relax and get way from it all. And I agree with the comment about never seeing midnight. While it may not be midnight for me, as soon as I get sleepy I go to sleep. I don't try to force myself to stay awake.
I can understand the no internet comment, but I'm usually on the internet right up until I sleep and I sleep great!
I recently made a change. I turn off the tv and the computer 1 hour before I want to sleep. It's been 2 weeks now and I'm sleeping and waking easier than ever. I had been struggling with the sleep issue for 2 years. thanks
I watch seinfeld on TV every night and that helps me wind down!!!
Keep your room as dark and quite as possible. Any noises should be incorporated into your dreams, don't allow them to wake you up. For example if the neighbors dog is barking I think about throwing a stick for the dog on the beach. A vacuum is the roar of the waves, etc. It always comes back to a tropical vacation!
I usually wake up an hour before I like to - nature calls. My method for falling back to sleep works pretty good for me: answer natures call (don't turn on any lights), throw back the covers, get back in bed, pull up your nighty and expose skin to room temperature for about 10 minutes until you get nice and cold. Then plump & turn all your pillows and assume a comfortable position and shield your eyes from any daylight.
After years of tossing and turning I started sleeping well again almost right away when my doctor gave me progesterone cream for estrogen dominance. There's a good article about this at www.virginiahopkinstestkits.com/hormonesinsomnia.html
The only thing I do in my bed is sleep. What I mean is that I don't read, eat, watch tv, etc. in bed. It helps me associate bed with just sleeping and relaxation.
I *love* to sleep!! I got to bed between 9:00 and 10:00 every night. I love dreaming and can even leave a bookmark so that I come back to the same place if I have to get up to go to the bathroom. I also steer my dreams if I don't like the direction they are headed. I've never understood people who stay up late.
I have ALWAYS been an atrociously poor sleeper. As a child my parents despaired of ever having a decent night's sleep themselves. Throughout my life my sleeping patterns have not altered. I have tried meds but no long term benefits. I am 56 now and my body is conditioned to my nocturnal meanderings and 2 hourly waking. I guess it's the norm for me. I would not know what it is like to sleep through the night.
I just lay in bed after hot shower, turn t.v on and drift off to sleep. if i AM HAVING TROUBLE SLEEPING i WILL SET MY MIND TO AN EXOTIC ISLAND FLOWING WATER FALLS AND SANDY BEACHES AND PLACE ME THERE!!! AND IT WORKS
SUSAN
I play computer games before going to sleep which really relaxes me. I also turn down the volume of the TV and set the sleep timer since I enjoy the light from it. I fall asleep before the TV goes off!
Real nice..."... I make my husband do the dishes and clean the kitchen so I can relax." Talk about selfish! Why don't you leave the dishes for tomorrow instead of forcing your spouse to do them. Geez, nice marriage...
Thanks for all the tips. The only thing I haven't tried that everyone's suggested though is only using my bed for sleep. I might have to try it.
I'm not that old, but I know I usually can't fall asleep until all the lights are out and everyone else in my house is in bed. My mind just doesn't stop, at all. I also have the problem that I sleep with my eyes open, so any light or movement wakes me up.
It's quite hard to get any sleep so I'm always really tires in school, and usually sleep in my homeroom, first and second periods to catch up. Sometimes I sleep in thrid, too, but that's rare, only because the teacher's angry.
Any suggestions?
Why does this article say "husband" when it's written by a male?
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