Sleepng Well

We all have those nights once in a while- the tossing-and-turning, mind-racing, counting-the-minutes-until-morning nights. I had one last night. I used to think I was cursed with insomnia, that nothing I did could shake me from my sleepy sleepless stupor. Sometimes I still think that is the case, but almost always lack of sleep comes from breaking one of the cardinal sleep-well rules:

1. Go to bed and wake up at the same time every night. For me it's 11pm-7am, but something different might be better for someone else. I also don't buy into the 8-hour rule- I like 8, but I haven't found any reason to believe 6 or 9 wouldn't be better for someone else. The important thing is regularity.

2. Avoid caffeine. Some people try not to drink caffeine after a certain time, and  understand many are loathe to go without their morning coffee, but I find skipping the java (and cola, etc.)  completely to be a HUGE help on the sleep front. If your a coffee lover and an insomniac, I urge you not to overlook the possible connection.

3. Refrain from eating or exercise 4 hours before bed and from looking at TV or computer screens 30-60 minutes before bed. Exercise is too stimulating and will make it harder for your body to release the chemicals necessary for falling asleep. Eating also engages your body in other processes while simultaneously providing your body with energy it is best not to have when trying to sleep. Light from TV and computer screens interferes mimics sunlight in a way that interferes with normal circadian rhythms.

4. Keep your bedroom cool, clean and dark. A drop in temperature simulates the onset of night and sgnals to your body that it s time to sleep. Blocking out artificial light provides a similar benefit. Having a clean room helps to keep your mind clear and calm and prevent racing thoughts.

5. Use your bedroom only for sleeping and having sex. Letting the bedroom become a second office, dining room or living room prevents you from associating the room with sleep. I make an exception for sex because that is an intimate, night time activity that doesn't cause me to start worrying about work or other stressful parts of life.

6. Don't take naps. It throws off your circadian rhythm and keeps you from being tired at bedtime. If you stay up too late, wake up on time and go to bed on time. You may be tired for a day, but you stay on schedule rather than having a whole slew of out-of-whack days.

7. Sleep only when sleepy/ get up and do something else if you are in bed for more than 20 minutes without sleep. Going to bed when you are not tired increases time spent awake in bed, which will leave you feeling frustrated, not rested. Likewise, lying in bed when you are having trouble sleeping will have a similar effect. Go into the other room, and read or do something else quiet and relaxing until you feel ready to sleep.

8. Establish bedtime rituals. I put my pajamas on, floss, brush, wash the face, shut the shades and curtains, pull the covers back in a certain way... you get the picture. But having a 15-20 minute process helps your mind transition from day to night and slow down enough to let you drift off.

9. Get some sun. Having exposure to sunlight, even for just 20 minutes during the day, helps to set your natural clock. This will make it easier to fall asleep when it's dark and also easier to get up again when it's light out in the morning. People who live in places where there is very little sun in the winter may want to invest in an artificial sunlight machine, but for poverty-stricken grad students such as myself the real deal is the best (a.k.a. most affordable) option.

10. If you're really worried about sleeping on a particular night, try taking a hot bath 90 minutes before bed. The drop in body temperature following the bath will help you fall asleep easily and naturally.

Today I broke the caffeine rule. I watched the Bears-Packers game with the boyfriend in the afternoon (drinking some delicious Spotted Cow), and at dinner I switched to Diet Coke while he stuck with the whiskey. Now it's 9pm, he's passed out and I'm hyper and bored. Amazing how poorly I follow my own advice. At least I know why I am going to be up late tonight...