DIY





What Are Your Tips for Beating Insomnia and Sleeping Better?


| 8/14/2009 8:55:56 AM



Sleeping meerkatIt seems that almost everyone has trouble sleeping from time to time — and for those with chronic sleep problems, it can get pretty painful. At some point several years ago, I unwittingly embarked on a four-year string of fitful or all-out sleepless nights. And when I really dug in to figuring it out, it easily took a year before I started experiencing full nights of sleep night after night. Once I got a taste of falling asleep within a few minutes, sleeping straight through to morning, waking up ready to go and enjoying (relishing) an entire day feeling alert and energized, I was hooked. The tricks and tweaks that work for me aren't exciting or new, but now that I know what it feels like to be well-rested on a regular basis, I have become fiercely protective of my nights. Which may be rule No. 1 in getting a good night's sleep: Once you know what works for you, stick with it.

For anyone who's curious, the staid, tried-and-true tricks that worked for me are outlined below. Please note that when I was tinkering with my sleep, I just made a list of ideas that seemed to have potential and then adjusted (or ditched, in some cases) them until I found a system that worked for me. These are ideas I came across in reading or just thought to try, and in no way should they be construed as medical advice. An insomnia-addled editor whose greatest expertise swings from website optimization to 19th-century literature hardly qualifies as a medical expert. There are five points in bold, in no particular order.

No caffeine after lunch. For the first couple of years, I stuck with this vigilantly, but one afternoon, feeling dangerous, I decided to risk some green tea and discovered that it, as well as white tea, is perfectly safe sleep-wise; though I still call it quits on any non-herbal tea by about five o'clock. 

Everyone has a different caffeine tolerance, and if you've been drinking a pot of double-strength brew every day since your 12th birthday, I would definitely recommend gradually cutting back rather than going cold turkey. I've never been that into hyper-caffeination, but some of my coffee-junkie friends become noticeably less pleasant if they go too long between cups — and that's just from being off by a couple hours. Another warning: Though never in the pot-a-day club, I used to drink far more caffeine, and having cut back, am now much more attuned to its effect on my system. One mug of full-strength coffee just about puts me over the edge (this is actually physically uncomfortable), and anything beyond that makes my brain jig around just thinking about it.

*I've also noticed that having a glass of wine or other alcohol right before sleep pretty much guarantees that I'll be waking up every few hours. However, sticking with one glass and wrapping up 90 minutes or so before bed seems to be enough to ward off any ill effects.



Go to bed and wake up at the same time every day. This is a biggie, and by far one of the least titillating (especially for a 27-year-old). Everyone has a different schedule, both work-wise and biologically, but with a traditional 8-to-5 gig, I'm in bed by 10 p.m. and up about 6:30 a.m. I'm usually asleep within 20 minutes or so (and sometimes get under the covers a little before my revised turn-into-a-pumpkin hour), so I clock pretty close to eight hours every single night.

robert
7/17/2017 8:35:49 AM

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Aastha Mehra
10/9/2013 6:53:12 AM

Its an informative article here. You can also read at: http://loss-of-weight-allegiance.com/sleep-apnea-symptoms-sleeping-disorders-symptoms-of/


J in IA_1
9/15/2010 8:51:30 PM

I make a homemade tea with 50/50 chamomile and lavendar. I've found it to be very effective.




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