Article By Jennifer Snelling

For the last few years, I’ve had trouble falling asleep at night.  It mostly started after I moved to a new town from an area I had lived in my whole life and was introduced to new sounds that kept me awake. 

More recently I have found that my mind is too active at night for me to be able to fall asleep when I go to bed, which doesn’t help me maintain a sleep cycle.

In addition to the methods described in Judy Mosley’s article, “Sleeping with the Enemy:  How to Put Worry to Bed,” I have tried a lot of different things that really work in helping me both fall asleep and stay asleep.  Here are what I consider 10 “musts” for me:

• Don’t drink caffeine or take any stimulants (including nicotine and some non-prescription drugs) in the evening.  Give your body time to get tired before you sleep.  That is natural.  Even if you think that you sleep fine despite stimulants, you might be surprised to find out your sleep is irregular or restless.

• Contrary to many dieting methods, a light snack before bed can do you good.  Don’t go to bed “full” or on an empty stomach - just eat enough to help your body relax.  Many people have a bowl of ice cream or a glass of milk before bed; dairy products contain tryptophan - that amino acid that is more popularly known for being in turkey.

• Do not take naps, or limit the amount of time you sleep during your nap.  Don’t snooze or give yourself extra naptime.  If you do nap, try to do it early in the afternoon, not late, and try to keep your nap under an hour in length.

• Develop a sleep cycle.  Go to bed and get up as close to the same time as possible every day.  Train your body and mind to rest at certain times by doing this.

• Do exercise during the day but do not exercise right before bedtime.  While it may wear you out, it also tells you that you are active.  It is hard to rest when your body and mind are in active-mode.

• Use your bed only for bedtime.  Otherwise you may end up lying in bed trying to sleep and thinking about turning on the television, getting some work done, reading, or anything else you might use your bed for.

• Consider the thermostat.  It is hard to sleep if you are too warm.  Sleeping in a cooler room with warm, comfortable blankets will not only feel soothing, it will be easier to sleep.

• Use the light and dark.  Bright light will make you feel awake.  Try using dimmer lights late in the evening to settle yourself down.  Make sure your room is dark while you sleep, and if you have to sleep past dawn make sure you have shades, blinds, or curtains to block out the light.  (Likewise, bright lights and sunlight can help you wake up after a good night’s sleep.  You can use this to your advantage too.)  A soft, clean sleep mask is also a great sleep aid.  (Yes!  I have used one, and it helps!)

• If noise keeps you awake or you are often stirred by random noises (like a train passing, dogs barking, or the neighbors coming home), consider using earplugs.  While you don’t want to block your hearing to the point that you wouldn’t hear an alarm in the house or a child’s cry, muffling outside noises can help you sleep.  This is especially helpful after a move, when you are surrounded by new and unfamiliar noises that you need to become accustomed to.  If you don’t like the idea of earplugs, try a constant noise like a small water-fountain or relaxation music.

• If all else fails, try taking a hot relaxing bath or shower an hour or two before bedtime.  Not only will you relax, but also your drop in body temperature can make you sleepy when you get out.

And don’t forget to turn your mattress!  It is recommended that you turn your mattress over every few months to maintain it, and this will also help you sleep by giving your body more support and comfort.  It is true that an old or bad mattress affects your comfort and sleep, as it will not support your body and you’ll find yourself tossing and turning, sore and stiff.

Of course, the real key to making these techniques successful is self-discipline.  I find myself having trouble remembering to avoid caffeine at dinnertime and forcing myself to wake up on time – but when these methods are put into practice I know that I’m not only getting my much-needed rest and making myself healthier, I know that I’m also going to be in a better mood and function better during the waking hours.

And if tonight my soul may find her peace
in sleep, and sink in good oblivion,
and in the morning wake like a new-opened flower
then I have been dipped again in God, and new-created.
-D. H. Lawrence

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