Blissful sleep is that rejuvenating, recharging repose in which about one-third of our lives is (hopefully) spent. When sleep is elusive, try one of these tactics to help drift into dreamland faster.
1. Get active during the day. Exercise a few hours before sleep if you want to avoid that all-jazzed-up feeling. Yoga postures that promote relaxation include Corpse, Cobra, Shoulder Stand, and Mountain. Tai Chi, meditation, breathing exercises, biofeedback, and guided visualizations can all be effective, non-invasive methods to aid sleep. Take a walk after dinner instead of watching TV. Keep your feet warm at night.
2. Set the mood in your sleeping quarters. Keep your bedroom between sixty and sixty-five degrees, and allow a bit of fresh air into the bedroom at night, though not directly by your head. Make sure your bed is comfortable and that your sheets are natural fabrics that allow your skin to breathe. If you’re not allergic, you may find that a feather bed is a comfortable addition to the top of your mattress.
Having electromagnetic pollution too close to your body (closer than six feet) can stimulate the nervous system. So avoid digital clocks, stereos, cell phone chargers, etc. as close nighttime companions. Light is a stimulant, and if much is shining brightly through your windows at night, get heavier curtains. Set your alarm clock, preferably to a gradual awakening rather than a shrill piercing sound. I love the Zen alarm clock, which awakens you to the sound of Tibetan bells. It's best if the bedroom is painted a calm color, like blue. Keep your bedroom space sacred and avoid using it as a place to do homework, business, or carry out arguments.
3. Try not to let routine thoughts distract you. Do problem solving in the daytime. Download errands and mental baggage onto a piece of paper or, better yet, an engagement book before bed. Then slumber to dreamland, knowing that the errands of tomorrow will not be forgotten. Lay out necessities for the next morning to avoid worrying about things at night. (Where is that other glove?) Prepare clothes, books, and papers, and even pack a healthful lunch.
4. Keep your evenings mellow and relaxing. If you consume stimulating foods, eat or drink them early in the day. Keep in mind that caffeinated food and drinks, such as chocolate, coffee, black tea, and sodas, may interfere with sleep even when consumed early in the day. Melatonin, the hormone that promotes sleep, is a secretion produced by the pineal gland that's made from the neurotransmitter serotonin. (Children, pregnant or nursing moms, as well as people with hormonal imbalances, depression, those on steroids or autoimmune disorders, should not use it.) Getting out in the sun for a bit during the day and turning off the lights earlier at night can help trigger our natural production of it. Food sources that stimulate melatonin include bananas, barley, and rice. The pineal gland converts tryptophan into melatonin, and foods containing tryptophan, which include bananas, dates, figs, tofu, turkey, and yogurt, can boost melatonin levels.
