Sleep, Sleep, Beautiful Sleep Tips

Full confusion: I sometimes fall into a habit known as "revenge bedtime procrastination". It's when you put off sleep to have more free, unstructured leisure time. Usually I'm reading late into the night or binging a series.

I'm fully aware that I'm doing this, although it might take some time to understand the "why". Once I do, though, I stop that behavior—for a while, anyway.

When I was younger, especially when getting together for a fun weekend with friends I didn't see very often, my go-to adage was "I'll sleep when I'm dead!"

Yeah, well, that approach doesn't really work any longer, either. Since I'm still working full time, it's crucial that I maintain some type of restful routine to operate at my best.

But once your circadian rhythm slips out of alignment, it's hard to correct it, and sometimes it takes a few weeks to adjust, providing there aren't other factors interfering such as children's needs, caffeine intake, illness, hormonal shifts, uncontrolled stress, etc....

However, if your intention is to get better rest, here are some helpful suggestions to improve your sleep hygiene:

1) Maintain a schedule. Set a time for both going to bed and getting up in the morning, preferably at the same times each day—even on weekends.

2) Create a "sleep preferred" atmosphere. Cozy linens, cush pillows, a dark, cool room, and no electronics 30 minutes before bed. And while research is still inconclusive about the effects of blue light, most sleep experts agree that you shouldn't fall asleep with the TV on.

3) Cue your body and mind for rest. About 30 minutes before bedtime, listen to or read something peaceful, stretch, or engage in a relaxing hobby.

4) Exercise regularly. Try to get 20-30 minutes of exercise every day. Even a gentle yoga session or a walk through the neighborhood will do. However, make sure not to exercise 2 hours before bedtime.

5) Avoid alcohol, caffeine, and nicotine. Even a single nightcap after dinner interferes with REM sleep and deep sleep patterns. Caffeine sources include coffee, chocolate, soft drinks, non-herbal teas, diet drugs, and some pain relievers. Smoking promotes light sleep and early morning waking from nicotine withdrawal.

6) Eat more lightly in the evening. There's a major digestive process going on while you're conked out! But if it's having to work harder to deal with rich, spicy, or heavy foods, you won't rest as well. 7) Use non-addictive sleep aids as needed. Sometimes, a little melatonin, Valerian root, chamomile or other sleep teas, and other supplements might be helpful.

8) Consider an app. There are some really great ones on the market now, including Sleep Reset, Headspace, and Calm. Also try yoga nidra.

And if you're just having "one of those nights", it's okay. Instead of tossing and turning, get out of bed. Go to another room and keep the lights low. Read or listen to something mellow, meditate, and accept this momentary state of being. Soon, your body will signal that its ready for sleep once again.

Photo by Jonathan Fink on Unsplash