Dear Sleep, Let's Be Friends

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I’ve become a bit of an expert on sleep. Why? Because for my entire life, I’ve struggled to get a good night’s rest. But sleep is a funny thing, the more you chase it, the more elusive it becomes. So I’ve mostly learned to just let go. Do I always sleep well? Maybe not every night, but more often than not I do, and that’s saying something.

I was first introduced to the practice of mindfulness because I had trouble sleeping. I was just a kid struggling with insomnia, and found my own way to deal with it. I discovered that counting my breaths quieted my mind enough to fall asleep. That’s mindfulness, that’s being in the present moment, I just didn’t have a name for it back then.

The importance of sleep cannot be overstated. After just 24 hours without it, your eyes begin to have trouble focusing, then you lose the ability to identify objects by touch. By day three, you become uncoordinated. Sleep deprivation can lead to memory problems, hallucinations, increased risk of stroke and eventually, even death. Researchers have seen the same neural activity in those that are sleep deprived as those with anxiety disorders.

Sleep is the time your body goes into repair mode. All that debris that builds up in your brain during the day is swept clean, your DNA is repaired and your body is replenished. Lack of sleep wreaks havoc on immune system, your ability to concentrate and your mood.

Technology has contributed greatly to sleep disorders. Even artificial light may impair the body’s natural signal that brings on sleep. And you can find an abundance of articles on the impact of blue light from electronic devices on your sleep rhythm.

Sometimes, it’s just your inner narrative that trips you up: “I’m never going to fall asleep, I won’t be able to function tomorrow.” Instead just trust that your body know what’s it’s doing and let go.

You could join the 9 million other adults in our country and take prescription sleep aides, or you could try it the natural way. I have my bedtime routine that has taken me lots of trial an error to develop. And, while it’s not always perfect, these days I usually get a good night’s rest. Yours will differ, for instance I don’t have any problem with blue light, so I encourage you to try different routines. Here are a few to get you started.

TEN TIPS TO BETTER SLEEP

MEDITATE!
Meditation, no matter when you do it, has been show to calm our hyperactive minds and improve our sleep.  Breath awareness, body scan and loving kindness can be carried over into your sleep cycle.  A recent study shows that just 10 minutes a day for 2 weeks improved sleep quality and duration.  And … as soon as the meditation quit being a regular part of the participants routine, the benefits went away as well.  Again, consistency is crucial.

Power Down
Turn off all electronic devices and turn off or dim the lights if possible at least an hour ahead of your bedtime.

Set up a calming routine
Try a warm bath or just soaking your feet in warm water, a cup of chamomile tea and a good (not great) book.

Cut out the caffeine
Not completely, just restrict it to morning hours.  Then switch to non-caffeine herb teas or other healthy sugar- and caffeine-free options.  Water is good. 

Eat early and eat healthy
Cut back on sugar and processed foods throughout the day. Don’t eat anything 3 hours prior to your bedtime.  Likewise, stop the wine then, too.

Exercise early in the day
Exercise is a great antidote to sleeplessness, however exercising too late in the day can leave you wired at bedtime. 

Try these essential oils
Neroli, ylang ylang and lavender all have a calming effect. Add a few drops to water in a small spray bottle and spray your pillowcase.

Try these natural sleep aids
Melatonin is a hormone that signals your brain it's time to sleep. Some people awake feeling groggy with melatonin, so this might not be for you. Others find success with valerian root, however long term use may not be safe. Some studies show that low levels of the mineral magnesium interrupt sleep, so a magnesium supplement may help. Although there's not a lot of information on probiotics, I have found good results taking a probiotic supplement just before bed. The bottom line is, proceed with caution, do your research and check with your doctor. 

Keep a beginner’s mind
Remember that each night is a new night.  Be open to trying new things – what you’ve been doing to this point is probably not working well.

Don’t force it
Sleep is a process that can’t be forced.  Just allow it to unfold instead.  The more you try to fall asleep, the more that sleep will elude you.


BONUS!!!

If all else fails…
If you’re awake in bed for an extended period, about 20 minutes say, get up.  You don’t want your mind to associate sleep time with awake time (make sense?).

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