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Sleep Hygiene by Marianne Scholl

When it comes to good sleep habits, I am an evangelist. Mention that you’ve been suffering from insomnia and I’ll make it my mission to convince you to join me in following the basic tenets of “sleep hygiene.”

That’s because I spent years tormented by an inability to fall easily to sleep, and I know all to well how miserable it is to toss and turn throughout the night.

My worst bout came in graduate school. After two weeks of what seemed like no sleep at all, I was ready to drop out. Fortunately, before I did, I made my way to a sleep expert who helped me develop a routine that was conducive to a good night’s sleep.

The idea behind sleep hygiene is that what we do in the day, as well as in the night, affects our ability to sleep. Just as brushing and flossing are critical for oral hygiene, there are a number of habits that can help you get a healthy amount of sleep.

Below are the rules that I’ve followed over the years. I can now drift off pretty easily and don’t always adhere to my own advice. When, on occasion, I do run into trouble sleeping, I no longer panic. I know exactly what it takes to get back on track.

MIND THE CLOCK, EVEN ON SUNDAY

Rule number one is to get up at the same time every morning, and ideally to go to bed at the same time every night. This is because your body has an internal clock that resets each day, and irregular waking and sleeping times throw it out of whack.

Think of it this way: If you sleep in a couple of hours one morning, your body won’t be fully ready to fall asleep until a few hours later that same night. If you are having a bout of insomnia, it really will help if you put yourself on a consistent schedule. Once you’re sleeping better, you can be a bit less rigid, but try not to sleep in more than 30 minutes to an hour on weekends.

Too much time in bed can also be a bad thing. If you are having trouble sleeping, don’t spend more than seven hours in bed. Both getting up early and not staying as long in bed will put the pressure on your body and help encourage it to be ready for sleep when it is supposed to be.

NO TOSSING AND TURNING

Rule number two: If you can’t fall asleep, get up after 15 to 30 minutes. Get a light snack, like a glass of milk and a cookie, and go read in another room for a while.

I like to read a novel that is engaging enough to distract me from the worries that are keeping me awake, but is not so stimulating that I can’t put it down. The point is to put yourself to sleep, so boring is a good thing. No mysteries, please.

If I’m having trouble sleeping, it’s probably because I’m worrying about something and that worry often makes my stomach churn. A little milk and cookie or part of a banana helps calm it down. The sleep-inducing tryptophan in the milk is a bonus.

Of course, getting up when you can’t sleep is a lot harder than it sounds, especially if it is in the middle of the night. But it’s critical for two reasons.

First, you need to teach your body that tossing and turning is not an option. When your head hits the pillow, your body needs to know that it’s time to relax and let go. Your bed needs to be a restful place, not a torture chamber.

Second, simply lying in bed and putting more and more effort into falling sleep rarely works. Get up, get your mind on something other than your inability to sleep, and try again. You may have to repeat this several times, which will be incredibly frustrating. But so is sleeplessness.

MAKE YOUR BEDROOM A SANCTUARY

Your bed needs to be a place that is so relaxing that sleep comes naturally. It shouldn’t be where you check in with friends on Facebook, catch up on a project for work or watch a little TV. Experts say your bed should be reserved for sleeping and sex. Period.

Dark, quiet and a cool temperature are conducive to good sleep, so do what you can to limit light and sound and turn down the thermostat. I also recommend surrounding yourself with soothing colors. I don’t think it was a coincidence that my worst bout of insomnia came after I started sleeping on dark red sheets. Things got better when I got rid of them.

CUT THE CAFFEINE AND ALCOHOL

I personally am very sensitive to caffeine, so I avoid coffee or tea after 2 p.m. most days and after 11 a.m. if I’ve run into trouble sleeping for more than one night. Also watch out for chocolate, caffeinated sodas and even decaf drinks.

Avoid alcohol when you’re suffering from insomnia. Even though it can make you sleepy initially, after a few hours alcohol has a stimulant or wake-up effect. Some people recommend avoiding heavy or spicy food, and even sweets, at night. No matter what you eat, give your body enough time to digest a full meal before hitting the pillow.

NO NAPS

One of your goals in establishing good sleep hygiene is to reprogram your diurnal (daily) clock so that your body is set to sleep when you go to bed. Sleeping in the day will undercut all of your efforts to get a good night’s sleep. If you must nap, keep it short.

GO OUTSIDE AND EXERCISE!

Getting outside in natural light will also help your diurnal clock know the difference between night and day. Diffused light from windows and artificial indoor lighting do not have the same effect. And if you can exercise outside for 30 minutes a day, you’ll be making yourself healthier on all kinds of fronts. But no matter where you do it, exercising will help you sleep better. Just be careful not to schedule your workout too close to bedtime. Evenings should be for relaxing and winding down.

TURN OFF THE COMPUTER

In keeping with the idea that it is important to relax before going to sleep, working at night is a real hazard for insomnia-prone people. Computer use is considered especially problematic because of the backlighting, which is believed to mess up our internal clocks. Recent research suggests that the more you work on the computer during the day, and the later you use it into the night, the greater your risk for sleep problems. Studies also show a particularly strong correlation between insomnia in teens and computer use.

ADDRESS YOUR STRESS

I run into sleep problems when I am under a lot of stress, and no matter how good I am about my sleep habits, if the stress is great it will still disrupt my sleep. And then not being able to sleep makes everything I was worrying about that much more stressful. It’s a nasty cycle, so try to find a way to burn off stress or deal with its underlying causes. Consider yoga, meditation or relaxation classes that help you learn to stop thinking, or take vigorous walks with a friend. If you are feeling really overwhelmed, talk to a counselor or therapist.

IF ALL ELSE FAILS, GET HELP

Sleep is a hot topic right now in medical research, and studies are linking adequate sleep with longevity and healthier lives. So if you are still having a hard time falling and staying asleep after following good sleep habits for several weeks, it is probably time to speak with a health care professional. You might be suffering from depression or another medical condition that can cause insomnia, and you’ll need to address that condition in order to start sleeping better.

©Copyright 2012, Caliope Publishing Company