How I Sleep Better - AND YOU CAN TOO!

| | Comments (0)

Yeah, it sounds like an infomercial. Use my patented techniques - and you can win at sleeping.

Actually most of this has been trial and error, and I can't say that my sleep is perfect but I sleep better than I did in years. Most are just quick hits but I think the #1 reason is diet. No, I won't bore you with my paleo diet rant now, but I would throw out there that the #1 thing about sleeping well is cutting out/down sugar or caffeine at least 6 hours before sleeping. But here's what else I have learned:

  1. Sleep in a cold room. I keep my room at 64 degrees. I used to be 68 degrees or so, but I have learned is that colder equals better. I sleep with a down comforter to keep me warm.
  2. Sleep in a dark room. I bought black-out curtains to stop any street lights from invading my room. I turn around my alarm clocks so they face the wall. Any LED lights I block. My room is pitch black. If I wake up at 10am, there is a small amount of light that filters in - but otherwise I keep it as dark as I can.
  3. Wear full length clothing or pajamas to bed. This is a strange one, I know. I used to sleep in just underwear. I don't know the science behind this, but this is pretty important and goes hand in hand with the cold room. I wear flannel bottoms and a short sleeve or long sleeve shirt to bed. No socks.
  4. Cut out caffeine. I drink one 16 ounce coffee a day in the morning. I don't drink coffee (or anything with caffeine) after 10am.
  5. Drink lots of water. I drink about 80 ounces of water a day (which includes the coffee), which is 10 cups. I have read other websites and their suggestions which have me at 148 ounces I should be drinking a day, which is a bit absurd. My suggestion, however, is buy a water pitcher or water bottle, keep it at your desk at work, and refill it at your water cooler to keep you drinking while at your desk.
  6. Exercise. I don't care if you just walk on a treadmill for 30 minutes or do Crossfit, but you have to get moving. I think the only valid excuse is you are handicapped or you have a baby - otherwise shut the fuck up and figure out a way to get in AT LEAST 30 minutes a day. You can get a great stretch done in 10 minutes and a vigorous exercise done in 15 minutes if you wanted to every day. I set my schedule AROUND my exercise.
  7. Keep regular sleep hours and get at least 7 hours of sleep - I personally aim for 8 hours a night. I wake up for work at 6am. I have to force myself to sleep by 10pm. I'm a night owl. I love staying up. I set an alarm on my iPhone every night at 9:45pm. Its my warning bell to floss, brush my teeth and go to bed. Which leads me to...
  8. Stop using your bedroom for anything other than sleep (or sex). I used to read in bed or watch TV in bed. I got rid of my TV in my bedroom. My bedroom is now for sleeping. That's it. This was a tough habit to break. After i'm done brushing my teeth, I go into my bed, turn off my light and lie down. If I am not sleepy, I will just wait. Calm my mind. I'm asleep in 10 minutes.
  9. Take a warm bath. This is optional, but I have found I LOVE taking a bath before going to sleep. Not a shower. A nice soak in hot water. No reading or watching TV - just a soak.
  10. Nap! I'm a big fan of napping. Interestingly enough once I adhered to my rules above, my afternoon sleepiness has greatly lessened. Occasionally I still like a snooze, but try to keep it at 15 minutes but no longer than 40 minutes.

I used to make some of these optional, and never could sleep well. Trust me, just try what I say for 1 week and you will notice a great difference. If I had to say the most important things would be a cold room and a dark room, and turning the LED lights from alarm clocks OFF. When I wake up at 3am, I don't look at my alarm clock anymore. I wake up, think "I wonder what time it is..." and then fall back asleep. Is my sleep perfect? No. But it is a billion times better after I learned those steps above. Get into the bed - just sleep in it. If you need to read or watch TV - do it outside the bedroom. Good luck!

Leave a comment

Monthly Archives

Pages

Powered by Movable Type 5.2.7

About this Entry

This page contains a single entry by Furey published on December 8, 2014 12:57 AM.

Open Letter To Fix Hoboken: Create Hoboken Roadway Patrol (HRP) was the previous entry in this blog.

Rocco The Bulldog Questions: Snoring & High Energy & Wee Pads On Balconies? is the next entry in this blog.

Find recent content on the main index or look in the archives to find all content.

Join Zipcar and get $25 in free driving!