What is the best way to sleep? You’re reading this, because you realize that your whole life would be better, if you had the answer.
So, What is the best way to sleep? The three main factors in getting to sleep are your mind, body, and brain. Replace negative thoughts with grateful ones. Do enough physical activity that your body is tired. Plan ahead the curtailing of caffeine, sugar, food additives, and other stimulants. Stay well-hydrated throughout the day.
Whether your problem is getting to sleep, staying asleep, or poor quality sleep, read on for more specifics that will relieve your problem in no time. Be sure to read through them all, because lack of sleep often has several causes.
The Ready Mind for Sleep
It is often our thoughts that keep us awake. It isn’t necessary negative thoughts that are the problem. It’s easy to be so busy, that you need a separate to-do list, just for all the things you need to think through!
Let’s look at the negative feelings first. Even if that’s not the cause of your sleep woes, it’s always healthier to get negativity out of your life.
Resentment, Anger, and Fear: the trinity of insomnia
It’s amazing how much space in our heads we rent out to people we dislike. The irony of this is that we’re the ones who pay the price, and the targets of our gripes don’t have any idea what they are doing to us. You may think they surely must, but they don’t.
Write down every negative feeling that you are having on a consistent basis. Once that’s done, start confronting these things, one at a time. I could write volumes on how to deal with each thing that makes you feel bad, but we’re here to help you get a good night’s sleep.
Still, you will be surprised how much easier it is to face each worry individually. Everything looks less insurmountable that way.
The Big Lie: “Just stop thinking about it”
Whatever is bothering you, you cannot simply stop thinking about it, obviously. You also can’t “shut your mind off.” You’re not a machine; you can’t just flip a switch.
Advice of this kind makes the problem worse, because the next step is panic over your inability to stop thinking about it. It makes your troubles seem much bigger, and beyond your control.
Use your Heart to Get to Sleep
Instead of trying to stop your mind, send it down a different track. Have you ever heard the expression, “count your blessings?” It’s advice I wish I had followed years sooner.
I have tried everything in this article, but this never fails. Give thanks for everything good in your life. Say “thank you for ________,” filling in the blank with each person you love. Move on to co-workers, kids you grew up with, the UPS guy. Don’t miss anybody- You’ve got all night, right?
Have a favorite color? Thank God. Give thanks for every aspect of your health, for trees, beaches, your car, etc.. Not religious? Try it, anyway. You’ll be amazed at the peace you will feel, as you drive out the weight of negative thoughts.
Noise: a startling problem
Some people wake up at the slightest noise. You can fend this off two ways.
First, you can add some “white noise,” consistent sound that covers other noises. White noise boxes are soothing (view here), and easily packed for travel. Soft music or talk radio are also good options. My kids both love fans.
Second, you can use earplugs. Don’t reject this idea because you have kids – You can still hear noises, the plugs just soften them.
The Ready Body for Sleep
Myth: never exercise before bed
If exercising before bed definitely makes you feel hyper, then skip this paragraph.
I find that I always sleep great after exercise. It does give me a small lift, but the added wakefulness keeps me moving through my bedtime routine without spacing out and dragging my feet.
Maybe it’s vigorous exercise that is considered problematic? I hop on the exercise bike, or do the basic workout on the app, “7,” or some other gentle routine. They both work very well toward a restful sleep.
Use It or Lose It: we are built to move
In other words, if you don’t use your body enough throughout the day, you will not become physically tired enough to sleep.
Be sure to plan your day to include plenty of moving around. Usually a mix of walking, housecleaning, and exercise are enough to prepare the body for rest.
Temperature: everyone has his own preference
You may be pickier about temperature than you realize. Get comfortable through heating or cooling, clothes, and bedding.
Temperature can really become a problem, if your spouse likes the room colder or warmer than you do. If that’s the case, come to a compromise on room temperature, and perfect that with things you can control for yourself, such as what you wear, and a fan or extra blanket for yourself.
Clothing: you may need something new
Speaking of comfort, now might be a good time to inventory your pajamas. Have you been wearing the same old thing to bed for years? Maybe it’s time for a change. If you could have any PJs in the world, what would you choose? Find some that you love, and get them. If the budget is tight, put them on your wish list for the next holiday.
Next, make sure what your wearing is the right size. Obviously, nobody is comfortable in clothing that’s too tight. PJs that are too loose can cause discomfort, as well; with folds of excess fabric wrinkling and bunching underneath you. Make sure you find the fabric comfortable, too. Cotton tees can become scratchy over time.
Air Quality and Circulation
Sometimes, the air can feel uncomfortably close. An open window solves this, or a fan (or both).
The Ready Brain for Sleep
Darkness: a brain essential
Your brain needs to be in darkness for a certain amount of time, for you to be truly rested. How much darkness is your brain getting? Nightlights, screens, streetlights, and home security lights can all conspire to disturb your sleep.
As they say at the Center for Environmental Theraputics,
You don’t want a continuously lit environment when you’ve turned out the lights.”
Center for Environmental Theraputics
Electronics: your bedroom is not an arcade
Are you losing sleep over your smart phone? Even if you don’t use it, it can keep you awake. Notifications can be especially annoying. Even if you sleep through them, they will still disrupt your sleep pattern, making you tired the next day.
SCL Health has a good idea:
If you can, try putting your phone on “do not disturb” mode or silent when you go to bed. Because even though you may not be on it, the text alerts, game notifications or email buzzes can interrupt your deep sleep.”
SCL Health
Your Stimulants May Be Working Overtime
What substances might be keeping you awake? Here is a partial list of possible culprits:
- Caffeine
- Alcohol
- Sugar
- Chocolate
- Rooibos tea
- Artificial food coloring
Relaxants: too much of a good thing?
Most of the things you can take for sleep will help for a while, but are not a long-term solution.
Even melatonin can be a problem. Take too much, too often, and your body may decide to stop making its own.
Prescription drugs? Don’t do it! You’d be better off having a glass of wine.
Alcohol will get you to sleep, but mess with your sleep cycle, causing you to wake up too soon. It can be helpful sometimes, though.
There are two things that work great and don’t cause any of these problems: warm milk, and camomile tea. I’ve used both with great results.
When All Else Fails…
Be Very Kind to Yourself
Make sleep a priority. Schedule your sleep. Don’t let anybody make you feel guilty because you needed to get your sleep.
Nobody is handing out medals for who sleeps the least. If you are staying up to get more work done, you’ll find you actually get more done in less time if your brain has had at least six hours of sleep.
Be Real with Yourself
Maybe you’re a night owl. I am! I have learned, however, that I still need as much sleep as anybody….I just happen to get it between 4AM and 11AM!
If you can arrange your life to suit your tendencies, try it.
By the same token, if you are a night shift worker and it’s messing you up, make it a goal to get into a daytime job as soon as possible.
Most of all, do not become upset with yourself if you can’t get to sleep. Just cuddle up with a good book (a real book, no electronics). This, too, shall pass 🙂
Resources for Further Exploration
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