Simple Ways to Improve Sleep

Do you know:

- 25% of Americans experience occasional sleep problems
- 10% of the nation's population suffer from chronic insomnia
- Americans spend millions of dollars a year looking for a cure to their sleep problems, including prescription drugs, mattresses, and sound machines?

Before you fork out your hard-earned money to improve your quality of sleep, here are some simple, low-cost way that may help:

1. Create an Environment Conducive to Sleep

People tend to overlook the importance of having a conducive place to sleep. Get dimmers for your lighting, light-proof blinds, a CD player to play soothing music. Spray a calming scent if you want to, but no candles because you'll probably lay awake worrying about whether it's going to catch a fire. Absolutely no TV, computer, or even cellphones. Electronic equipment emits small amounts of energy that may interfere with your brain waves. Even the sight of them can be a stark reminder of the tasks you've not completed in the day. If you can't move them out of your bedroom, cover them with scarves or other soft fabric before you start your bedtime routine. Avoid watching TV, eating, or web-surfing in bed. (Some even discourage reading in bed.) You want to prime your mind to think "sleep" when your head hits the pillow.

2. Establish a Relaxing Bedtime Routine

You know you get drowsy after a carb-laden meal in the day, but it really doesn't improve your quality of sleep because your internal organs are working hard to digest the food. So try to have your dinner at least two hours before bedtime, and preferably a light meal at that. If you do snack at night, stick to proteins such as nuts. Start winding down mentally 30 minutes before bedtime--read a calming book (on a comfy chair by the bed), put on soft music, practice meditation or muscle relaxation.

3. Help Your Body Relax

Focus your mind on your here-and-now experience in your body. Apply a scented lotion all over your body before you change into your PJs, and enjoy the feeling of stroking your own skin. If you sleep with a partner, give each other a massage. Practice deep, slow breathing. Think "in" as you inhale, feeling the breath work its way down to your diaphragm, then think "out" as you exhale. Feel the soft touch of your Egytian cotton bedsheets on your skin and the mattress gently propping your body up. Trust that your bed will hold you through the night, so your body doesn't have to support itself the way it does in the day. If a worrying thought comes into your mind, notice it, and let go. You can deal with it tomorrow. Then gently return your focus on your bodily experience. You may find it helpful to play an audio recording of guided relaxation to help you relax your various muscle groups.

4. Change Your Lifestyle

Exercise regularly, reduce your intake of caffeine, tobacco, alcohol, and sugar. Drive in the slow lane. Make time for friends and family. Resist the urge to multi-task. Cultivate a new hobby.

5. Cultivate Compassion Toward Yourself

We are often our own harshest critics. Allow yourself to make mistakes. Instead of chiding to yourself, "I should be asleep by now!" give yourself permission to lose sleep. You may find that removing self-criticism will at once alleviate the pressure and anxiety that are stopping you from falling asleep.

Do you know of other ways to help you sleep better? Feel free to comment or email me with your tried-and-tested tips.