1qtr2007 - Ask the Coach: Better Sleep

Question: Hey Coach! Sometimes I just can't seem to fall asleep at night. I toss and turn and keep reviewing things over and over again. Not surprisingly, when I finally do fall asleep it's too little too late. Suggestions?

Answer: Some people can fall asleep at the drop of a hat; others need more time to settle down before settling in for the night. Here are some things you may want to try. While they all may not work for you, quite likely some combination will serve their purpose of getting you into Zzz land that much sooner:

Getting Ready for Bed:

1. Stop drinking caffeinated coffee and soft drinks progressively earlier in the day until you find the latest time in the day that they affect your sleep. For some people, that's 6pm; for others, though, it can be as early as 12 noon.
2. Set your alarm clock 3-7 minutes fast. This 'space time' will help you 'fool' your subconscious into thinking you'll be getting up later than you really will be, which will make it easier to relax when getting into bed. Which would you rather see: an alarm going off at 5:57am or one that goes off at 6:03am? It's not about the extra six minutes; it's about the calming perception of not having to get up at 5-something in the morning!
3. Establish a bedtime ritual. Maybe it's quietly reading for 30-minutes. Maybe it's listening to some soothing music. It might be taking a shower. It might even be writing out your plans or ideas for the next day so you don't have to worry you'll forget them before morning. The key is to make this end-of-day ritual a routine part of your day - like brushing your teeth or turning on your alarm clock.

Waking up in the Morning:

1. Regarding alarm clocks, stop using the snooze button. It's one of the worst add-ons to one of the best inventions ever. Consider: the purpose of an alarm clock is what? To wake you up. And the purpose of the snooze button is what? To not wake you up! Wanna sleep a bit later? Fine. Set the alarm clock to ring or buzz or radio or cd later. But get in the habit of getting out of bed as soon as the alarm clock goes off. Make it a rule you abide by.
2. As soon as the alarm clock goes off, sit up and put your two feet on the floor. Then take a few deep breaths - breathe in for a 3-count; breathe out for a 4-count - put a smile on your face, and stand up.
3. Reviewing a list of affirmations you've prepared or things you're grateful for helps get your day off to a great start, as well.

Waking up in the Middle of the Night:

1. Keep a cup of water on your nightstand so if you wake up in the middle of the night you can take a sip or two and go back to bed not feeling so parched.
2. Here's another back-to-sleep technique - a variant of counting sheep: take a virtual tour of a house or apartment you used to lived in. Imagine yourself walking room by room and 'see' as much detail as you possibly can.
3. Keep a note pad (and pen) on your nightstand (I use 3x5 note cards) so you can write down what's bothering you, knowing that you don't have to think about it anymore until morning, when you can remind yourself about it by reading your note(s).
4. Remind yourself that the purpose of sleep is to rest your body as well as you mind. So if you can't seem to turn off your brain, consciously focus it on helping your body get the rest it needs. Systematically tense and relax each part of your body. Let your body feel the rejuvenate effects of stillness. Imagine it smiling back at you in appreciation for helping it recharge this way.
5. If all else fails, get out of bed. Better to be up and about really early than tossing and turning all night. You might find it to be a particularly productive time for you. And, it's likely that you'll be plenty-tired the next night.

Other ideas? Surely there are. Ask around to find out what other techniques people use. And if you've got a good one, post it here for others to benefit from.

Good? G'nite, then.