A good night's rest: the elusive pursuit
How to get under the covers and get your sleep on
By Lisa Snider 03/27/2008
It’s 2:46 a.m. I know this because the red glow from my alarm clock is staring back at me yet again. I roll over and smack my pillow down. I remember that I should have called my mom back. I think about the report that’s due at work, writing it in my head. I stress about the fitness column I haven’t written yet. I take a stab at solving the climate crisis. My hearing is super-human and every sound annoys me: the dog’s snoring, the heater’s sputtering, my husband’s breathing. I roll over again and the red glow reminds me once again who is in charge. It’s 4:12 a.m.
How often does this happen to you? How many times a week? And then you’re pretty worthless the next day? Here are a few tips to take back the night and let that alarm clock know who is in charge:
Light: For starters, that red glow may be half the problem. I found the dimmer switch on my alarm clock. If you don’t have one, just spin it around so you don’t have light shining at you. Light messes with your sleep cycle, making your body think you should be awake. Check other sources of light in your bedroom and get your room as dark as possible.
Sound: I find that I sleep much better since I acquired a noise machine. Bear with me here! I have several soothing sounds to choose from, including white noise, which makes a wonderful lulling whooshing sound that puts me right out. A fan does the same thing for me.
Pillow: It took me years to figure out that I am a soft pillow, high loft sleeper. The loft supports my neck and the soft fill keeps my ear from being smashed. A pillow is an investment. If you spent $5 on yours or it’s more than two years old, you’re probably not getting much return on your investment.
Thoughts: Getting control of your thoughts at 3 a.m. is easier said than done, trust me, I know. It takes a lot of work initially to pull your thoughts away from stress and negativity and redirect them to a peaceful place. Try being conscious about what’s going on in your mind, after all you’ll have plenty of time to think about those TPS reports tomorrow. I think about my next vacation or mentally reorganize my closet, and before I know it I’m in la la land. If you have trouble banishing the thoughts, keep a note pad and pen by your bedside. Sometimes writing down whatever is bothering you will help free your mind to think of other less troubling things.
Food/Drink: Don’t eat too close to bedtime and make sure your last meal of the day is on the lighter side. Also, stay away from caffeine! A cup of chamomile tea could be just what you need to get your sleep on.
Meds: Before you reach for the Tylenol PM — and I’m not judging, it’s always been a sure bet for me — try working through these tips first. Get an appointment to see the doc if sleep continues to elude you.
Exercise: Leave it to a fitness columnist to throw the “e” word around, but it’s true. Regular exercise is the best way to give you a good night’s sleep. While vigorous exercise right before bed is a no-no, a daily 30-minute routine that gets your heart rate up and addresses all the major muscle groups will get you sleeping more soundly.
Always consult a physician before taking medications or starting a new exercise regimen.
Lisa first became interested in fitness when her junior high P.E. teacher told her she threw like a girl. Now, she hikes and does Pilates. And she still throws like a girl. Visit her Web site at www.FindingOjai.com. and send fitness topic suggestions findingojai@aol.com.
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