So, here on Body+Soul, we’ve discussed the body’s need for sleep before.  But, let’s revisit the issue.  So it’s been a long day and you are more than sufficiently tired and you want to get that sleep your body craves.  Yet, here you lay in bed, wondering why the heck you just can’t seem to fall asleep.  A night of insomnia does not a happy person make! So, here are a few helpful tips on how to avoid sleepless nights.

Mood Lighting

Darkness = Time to Sleep.  When it’s dark, our bodies naturally secrete melatonin, a biochemical which makes us feel sleepy and relaxed.  Does it mean that sleeping when it is still light out is impossible?  As the Queen of Cat Naps, I can definitely answer that with a resounding no.  Yet and still, with melatonin secretion playing such a big role in our sleep-wake cycle, minimizing light exposure before bed is worth it.  So try it; dim the lights an hour before bed and then turn them off completely when you’re ready to knock out.  It can really make a difference in helping you to fall and stay asleep.

Keep it Moving

If you’ve ever taken care of an active little one, you know that one of the greatest ways to ensure that they (and you!) get a full night’s sleep is to keep them busy during the day.  The more energy expended during daylight hours, the easier it’ll be to get to sleep at night.  So, if the night times give you trouble, stay as active as possible all day and tire yourself out!  Just be sure to finish up with strenuous exercise a couple hours before you head to bed.

Cut it Out

Most of us know that caffeine is a stimulant, hence the generalized addiction to it, specifically in the morning.  So it makes sense, to most of us, that it should be avoided the few hours leading up to bedtime.  Alcohol, however, might be a bit of a surprise.  Although it has the tendency to make us sleepy, it also has the potential of causing a restless night’s sleep or to cause you to awaken earlier.  As far as caffeine elimination is concerned, remember that, at times, it’s found in over-the-counter medications we may take like Midol, Excedrin, etc.

Get Comfy

If it’s too hot or too cold, falling and staying asleep can be a bit of a challenge.  Studies show that temperatures below 54 F and above 72 F make sleeping harder.  Even the linens you choose to use can affect your body temperature, so bear that in mind (breathable bed linens are best!).  Also, be sure that the mattress and pillow you choose to use are comfortable for you too.  We spend a lot of time in bed, so make sure it feels good when you are there.

Rewind

So you got all cuddled up in bed and fell asleep.  A couple of hours go by and now you’re wide awake in bed watching the second hand of your clock.  Don’t be afraid to get up and try again. Find a mellow activity like reading a book or listen to some mood music and allow that to lull you back to sleep. 

As always, if you have any questions or concerns, run it by your healthcare provider, and see what s/he has to say. They are familiar with you and your medical history, and can provide great advice as to how to take the best possible care of your body.