Good habits for good
1. Exercise most days, even if itís just to take a walk.
2. No caffeine after 7:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopesóokay. Analyzing an articleónope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; itís like sleeping in a mad scientistís lab. The Big Man's new pet, a Roomba (yes, he loves his robot vacuum), gives out so much light that I have to cover it with a pillow before bed.
6. Keep the bedroom as tidy as possible. Itís not restful to fight through chaos into bed.
If sleep wonít come:
1. Breathe deeply and slowly until you canít stand it anymore.
2. If your mind is racing (youíre planning a trip, a move, Christmas shopping; youíre worried about a medical diagnosis), write down whatís on your mind. This technique really works for me.
3. Slather yourself with body lotion. It feels good and also, if youíre having trouble sleeping because youíre hot, it cools you down.
4. If your feet are cold, put on socks.
5. Stretch your whole body.
6. Have a warm drink. Some people claim that warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk doesnít contain enough to have any effect. But itís still a soothing drink. My nighttime favorite: 1/3 mug of milk, add boiling water, one packet of Equal, and a dash of vanilla. A real nursery treat.
8. Stretch your toes up and down several times.
9. Tell yourself, ďI have to get up now.Ē Imagine that you just hit the snooze alarm and in a minute, youíre going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.
Re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.