Top 5 Secrets for Good Sleep

Photo by planetchopstick.

Ever feel like you can’t get your head off the pillow? Ever hit that snooze button 14,000 times? Look, it’s hard to function after only five hours of sleep. And Americans aren’t sleeping enough! Worse, the fatigue and grumpiness brought on by a lack of sleep can contribute to diseases like diabetes, hypertension, and obesity.

So here are five simple rules for getting a good night’s sleep:

1. Stick to a routine. Try going to bed at the same time every night and waking up at the same time every morning. And yes, that means no sleeping in on weekends. Gasp! When our sleep-wake cycles are on a routine, our body’s physiological processes become more rhythmic and it becomes easier to fall asleep and wake up. Be in bed by 11pm and wake up at the same time every day, no matter what.
2. Start bedtime early. A good night’s sleep begins before bed. To be in bed by 11pm requires some preparation. Ideally when 10pm rolls around, turn down the lights (don’t check your email or Twitter!). Even in the bathroom, brush your teeth with only a night light. This low light level signals to your brain that it is time to turn off and turn-in. Don’t eat within one to two hours before bed as it can stimulate your mind into thinking it’s actually time to be awake. Avoid fluid intake 1 hour before bed so that you can avoid waking at night to go to the bathroom.
3. Use your bed for sleep and sex. Do not do other things associated with waking activities in your bed. Avoid using your laptop, watching TV, eating, or even reading. This way your mind will associate bed with sleep (and sex!).
4. Sleep like a princess (or prince). Make sure your bed is comfortable by getting the bed and bedding what you really want. Invest in the ultimate mattress, perfect pillow, and amazing sheets. Remember, you spend the more time in your bed than on any other piece of furniture in your house. Splurge!
5. Build a cave, sleep like a bear. Make your room as quiet and dark and possible! Soften the acoustics of your room using area rugs and wall hangings. Invest in light-proof window coverings and get a non-continuously illuminated alarm clock.

When you wake at night even for a moment, your mind and body reset themselves to start the sleep cycle again. That’s what gives you that I-want-to-kill-my-alarm-clock feeling. It can take two hours for the first sleep cycle to be completed and a total of four sleep cycles to feel good in the morning. That’s 8-9 hours. So goodnight, and no cheating!

Gibran Ramos, L.Ac. completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Mr. Ramos helps patients transform their lives and optimize their well-being at Northwest Natural Medicine in Milwaukie, Oregon.