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Volume 1, Number 3
06-24-98

TIM'S TOP TEN WAYS TO GET A GREAT NIGHT'S SLEEP

Getting enough sleep is one of ten self-care practices highlighted in the last edition of Salubrations. And at least for the short run, is arguably the most important one. However, when the going gets tough and time gets short it's our sleep (both quantity and quality) that most often takes the hit.

Getting enough sleep is a matter of effective time management. Getting quality sleep is a matter of practicing good sleep hygiene. By implementing the suggestions in this Tim's Top Ten List almost everyone will be able to enjoy a terrific night's sleep.

1. Stay On A Regular Schedule.
   Try to get to bed and get up in the morning at the same times every day, especially during the workweek. Limit exceptions to no more than twice per week, and make the time deviations moderate. The benefits provided by "unwinding" with late-night mediocre media (Ooops!…I mean TV) will never outweigh the costs of the accrued sleep deficits.
   
   
2. Don't Take Naps.
   Once you get beyond childhood, naps are not a good idea. Napping throws your biological clock off schedule and interferes with getting a good night's sleep. The need for naps indicates that you are lacking in the quality and/or quantity of regular sleep, so try to correct that before adding naps to your daily routine. If you find you must nap be consistent; nap at the same hour and for the same duration every day. Better still, try brief sessions of gentle stretching or meditation to recharge your batteries.
   
   
3. Exercise In The Morning Or Afternoon.
   Yes! Here is another great reason to engage in a regular plan of mild to moderate exercise. You will sleep so much better! Be careful though, in addition to stimulating your metabolism, exercise can also increase mental alertness for several hours. You may find it more difficult to drift off to sleep if you work out in the evening.
   Note: Almost all distance runners do their training in the early AM hours. They are also report feeling more energetic and productive during the day and of sleeping more soundly at night, especially on training days.
   
   
4. Avoid Stimulants After 4 PM.
   Many people with sleep difficulties have been found to consume way too much caffeine and nicotine. Their problem is often resolved by reducing the intake of stimulants, and by avoiding them for several hours prior to bedtime. If you smoke tobacco, STOP. (See Salubrations: Volume 1, Number 1). Limit the number of caffeinated beverages (coffee, tea, Coke, Pepsi, Mountain Dew, etc) to a total of two or three servings per day and skip that cup after dinner.
   
   
5. Eat Light To Sleep Deep.
   If you eat a lot during the three hours before bed, you are more likely to have difficulty falling to sleep and/ or staying asleep. Have your last regular meal at least that long before going to bed. Then, if you do eat prior to bed time, snack lightly and try to avoid treats high in simple sugars (a glass of milk is better than an orange soda).
   
   
6. Avoid Drinking Alcohol After The Evening Meal.
   A variety of health risks and health benefits have been associated with light to moderate alcohol consumption, depending on such factors as the type of beverage and the health characteristics of the consumer. While these relationships are not well understood, it is known that excessive alcohol consumption or alcohol consumed during the hours prior to bedtime can interfere with getting a good night's sleep.
   Note: Just because a person is sleeping does not mean that they are sleeping well. Sleep progresses through a series of stages, each associated with different brain wave patterns and different physiological processes. Alcohol can inhibit specific stages of sleep and rob the person of important benefits associated with those stages. Whether it's general health concerns or just sleeping well, moderation appears to be the best policy when it comes to drinking.
   
   
7. Relax Before Going To Sleep.
   There are a number of healthy ways to unwind and relax before bed; all with added healthful benefits. Deep breathing, progressive muscle relaxation, autogenic techniques, meditation, and prayer can be used to pave the way to a speedy, restful, deep sleep. Once more, any of these practices can be done after you're tucked in and ready for sleep. Experiment with several methods and find one or more that suits you. They are totally portable since there is no equipment to buy or special preparation required. Gentle stretching routines or soaking in a hot bath can also be helpful if done just before its time for the lights to go out.
   
   
8. Set The Stage For Sleeeeeeeeep.
   An ounce of preparation is worth a pound of cure. Enough said. Make your sleeping room as dark, noise-free, and temperature-comfortable as possible. Sleep on a high quality mattress, one that provides adequate support and comfort. Rotate the mattress 180 degrees every other month, and flip the mattress on the alternate months. This will prolong the life of the mattress as well as the support it provides.
   One of my coaching clients is a successful dentist who lives in a major urban area. His bedroom was in the front of his home, facing the street. For years he had been tolerating less than optimal sleep because of street noise and city lights. After exhausting other alternatives (short of a major remodeling project to sound and light-proof the room, he opted to convert the den in the back of the home to his bedroom and vice-versa. While he had reservations about the impact on the overall aesthetics of his lovely home, he found the increased energy and improved quality of life to be well worth the change.
   
   
9. Use Your Bed For Two Things ONLY.
   That's right……Sleep and Sex! Condition your mind to associate getting into bed with falling asleep. Reading, watching TV, doing crossword puzzles, and the like while in bed confuses the mind between being alertness and disengaging from consciousness when you get into bed. If you go to bed and have not fallen to sleep after 20 to 25 minutes, get out of the bed. Sit in a chair and read or do whatever helps you slow down. When you feel tired go back to the bed again. Repeat this if necessary. Regardless of how little sleep you get on any given night, get up at the scheduled time and do not nap during that day. Stay up until your scheduled bedtime and see how it goes that night. Yes, it may be rough for a couple of days. But unless you are ignoring other quidelines above or have a true sleep disorder, you will be able to condition your mind to disengage and reconnect on schedule, promoting healthy, productive sleep patterns.
   
   
10. Use Over-the-counter Sleeping Medications Sparingly.
    Use these as a last resort, with the approval of your doctor, and on a limited basis only as a bridge to sleep. As with prescription sleep medications, tolerance may develop. This leads to increased dosing to get the same effect, and increased doses causes an increase in the incidence and severity of side effects. Perhaps the worst part is that these preparations tend to mask the source of the problem, delaying or eliminating the opportunity to resolve the problem for good.

Finally, I'll close this somnolent saga with a quote from one of the most famous comedians of all time:

"Good night and may God bless. Good night!"
Red Skelton

ABOUT THE AUTHOR:

Dr. Tim Cline is a success coach who works with clients who are ready to go after the things they REALLY want out of life. Tim helps them to plan and complete the actions needed to attain success, establish balance, and enjoy a true sense of fulfillment in their personal and professional lives. Tim coaches individuals and groups around the country via telephone. His services also include motivational speaking, workshops, seminars, and retreats. Tim is a known expert in the area of behavioral health with over 14 years of clinical and research experience. He is well qualified to coach anyone who is interested in being healthy and having an extraordinary life.

Copyright 1998 by T. R. Cline. All rights reserved