Sometimes I have a lot of trouble falling asleep at night, and I spend the day after just wiped out. What can I do to get to sleep and stay in dreamland all night?
Whether its the fear of dreams of cannibalistic clowns, noisy neighbors, a snoring partner, stress, or just the inability to shut your brain off at night, insomnia is no fun.
While ongoing, chronic insomnia is a true medical condition that you should consult your physician about, we all go through periods of time where we just… can’t sleep. So what to do?
Sure, there are over the counter sleeping pills you can take — the vast majority of which are simply the antihistamine Benadryl — they tend to lose effectiveness over time as your body builds a tolerance, and they can leave you feeling groggy and generally lousy the next morning. The good news is, the American Academy of Sleep Medicine recommends the use of non-medicinal techniques you can use to help you get to sleep — and stay asleep — before trying the pharmaceutical route.
These simple behaviors, cleverly referred to by the University of Maryland Medical Center as “sleep hygiene,” are easy to implement — and remember. Let’s take a look at some of their recommendations.
Set a regular time for going to bed and getting up in the morning — and stick to it, even on weekends or vacations.
Use the bed for two things only — sleeping and sexytime. Want to read/watch TV/do the crossword? Do it somewhere else. Let your body get the message that the bed is for sleeping.
I love naps. Sadly, they can keep you up at night. Skip the nap, especially in the evening.
Try a hot bath around 1.5 to 2 hours before bed. It alters the body’s core temperature and rhythms, which can help you sleep. Any closer to bedtime, however, will tend to make you more alert. Which is bad.
Try reading, meditating, or other relaxing activities 30 minutes prior to bedtime.
Don’t look at the clock. Don’t even think about it. You’ll just have that much more trouble conking out.
Don’t guzzle a pint of water right before bed. Getting up to pee every hour won’t help.
Speaking of liquids — stay away from caffeine a few hours ahead of bedtime.
Even though eating a big meal may make you feel tired, it won’t help you sleep. Make sure your last big meal of the day is 4-5 hours before bed.
Keep the bedroom cool and ventilated — a fan can do wonders.
If you’re still awake after 15 minutes, go into another room, read or do another quiet activity until you feel very sleepy. Don’t watch TV and keep the lights low.
If your partner is keeping you awake, try a couch or the guest bedroom for a few nights until you get your sleep pattern on track.
Now, if you’ve tried any/most/all of these over the course of a couple weeks without success, then it might be time to talk to your physician — you might need to try a sleep study or see if there is a medical problem that keeps you up at night.
Hopefully, just a little attitude adjustment and some time will get you to Sweet Dreamsville in no time at all.
Can’t sleep, clowns will eat me
Whether its the fear of dreams of cannibalistic clowns, noisy neighbors, a snoring partner, stress, or just the inability to shut your brain off at night, insomnia is no fun.
While ongoing, chronic insomnia is a true medical condition that you should consult your physician about, we all go through periods of time where we just… can’t sleep. So what to do?
Sure, there are over the counter sleeping pills you can take — the vast majority of which are simply the antihistamine Benadryl — they tend to lose effectiveness over time as your body builds a tolerance, and they can leave you feeling groggy and generally lousy the next morning. The good news is, the American Academy of Sleep Medicine recommends the use of non-medicinal techniques you can use to help you get to sleep — and stay asleep — before trying the pharmaceutical route.
>> Why can’t most people remember their dreams?
Sleep tight
These simple behaviors, cleverly referred to by the University of Maryland Medical Center as “sleep hygiene,” are easy to implement — and remember. Let’s take a look at some of their recommendations.
Now, if you’ve tried any/most/all of these over the course of a couple weeks without success, then it might be time to talk to your physician — you might need to try a sleep study or see if there is a medical problem that keeps you up at night.
Hopefully, just a little attitude adjustment and some time will get you to Sweet Dreamsville in no time at all.
Photo collage by Fairy Heart ♥
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