Good Sleep: Tuck Yourself Into Bed
We spend, or are supposed to spend, about a third of our lives sleeping. Well, if we’re lucky. Sleep needs vary greatly throughout the lifespan from most of the day as an infant or child to fewer than 6 or 7 hours a night as we get older. An older gentleman neighbor shared that he only slept 4-5 hours per night and was fine. He was active in retirement, always busy, and lived a good life.
Sleep is a key part of our day that ought not be taken lightly. Sleep is important in helping the body get rest and recuperate from aches, pains, and injuries. When we are injured, we tend to sleep more because that is generally when the body heals itself. The same holds true for when we are sick with the flu or any other illness. Sometimes, the body just plain needs rest to function at its best. In many ways, sleep is just as important as exercise and a healthy diet.
But many of us, myself included, have difficulty sleeping. Sometimes I find myself laying awake at night unable to fall asleep. Or I do fall asleep, but then seem to wake up every hour, or every half-hour to stare at the clock, sigh, and then lay awake again until I doze off.
One answer to this problem of restless sleep or difficulty falling asleep is to practice a good bedtime routine. Routines are important and necessary. They help to train the body and the mind to recognize cues that it is time to do something. Every parent knows and understands the value of tucking their child into bed. That ritual or routine is important for the child to prepare for sleep. As adults we need to tuck ourselves into bed for the same reason.
A few key reminders for your routine.
- Start your routine about 30-45 minutes before you want to fall asleep. The body likes to operate with consistency. Try to go to bed at about the same time every night and wake up at about the same time every morning.
- Stick to that routine. Brushing your teeth, brushing your hair, washing your face, and so forth.
- Turn off the TV, turn off the computer, set down the devices. Set do not disturb functions on your phone so that your sleep isn’t interrupted.
- My kids loved bedtime stories. As teenagers, they still read most nights before going to bed. If reading is your thing, then set aside 15-20 minutes to read. But read from an actual book rather than a device. Yes, many publishers still print hardcopy books! But read something that is relaxing and that you enjoy. Something that helps you unwind.
Finally, lie down, get into that sleep position, close your eyes, and breathe. Breathe in deeply and hold it for five seconds or so and then exhale slowly. Do this a few times. This type of breathing helps to calm the body and the mind and releases neurochemicals in the brain that aid in relaxation.
A good night’s sleep can help start the next day off with more energy, increased alertness, and less anxiety or stress. Sleep rests the mind and the body so that you are prepared for the next day no matter what it might bring.
Good night.