Do you often feel like you've gone 12 bruising rounds in a boxing ring
overnight? The opponent preventing a good night's sleep may be your
pillow, frequent trips to the bathroom, a bedmate's incessant snoring
or brain chatter that won't quieten.
Whatever the culprit, it's depriving you of the golden 7 to 9 hours
of sleep your brain and body need to function properly. Here are some
tips to help overcome eyes wide open and energize your body.
Skip naps. Remember Dr. Pepper's famous "10, 2 and 4" slogan about energy
and blood sugar slumps? If you feel sluggish, particularly in the afternoon,
take a walk, drink a glass of water and maybe a cup of tea or coffee—but
not too close to bedtime.
Power off. Turn off screens—TVs, computers, phones—at least an hour before
going to bed. While there's some debate about blue light, resist checking
email from bed.
Hide the clock. You may have nights when you wake up every hour on the hour. As a routine,
place the clock or phone out of reach.
Pick a perfect pillow. If you're sparring with a pillow, it's time to go shopping. Invest
in a pillow that's not too firm, not too soft but just right for cradling
your head. It should support the natural curve of your neck when resting
on your back. For side sleepers, line the nose up the center of your body.
Avoid sleeping on your stomach and twisting your neck.
Eliminate allergens. Get rid of as many triggers as possible in the bedroom. Send pets to their
own beds. Seal mattresses, box springs and pillows in air-tight, dust-proof
covers. Routinely clean ceiling fans. Avoid down products.
Adjust the temp. Set the thermostat between 68 and 72 degrees at night.
Stay on schedule. Go to sleep and wake up at basically the same time each day, including
weekends and vacations.
De-energize. Regular aerobic exercise can help you sleep but finish vigorous workouts
3 to 4 hours before bedtime. Gentle movement such as yoga, tai chi or
evening strolls promote better sleep.
Light bites
at night. Avoid heavy foods and large meals at night. Resist late-night snacking.
Finish eating at least an hour before bed.
Limit alcohol. Alcoholic beverages can make you drowsy, but too many may cause you to
wake up throughout the night—not to mention morning-after effects.
Balance hydration. Drink water throughout the day, tapering off 2 hours before bed.
Wind down. Try to let go of the day's worries and start relaxing about an hour
before bed. Dim the lights. Take a warm bath. Read a book. Meditate. Listen
to calm music.
If sleeplessness persists, it may be time to see your doctor. Certain medical
conditions, medications or depression may be keeping your eyes wide open.
Have sleep questions? Learn more from our sleep experts at Thibodaux Regional
Sleep Disorders Center at 985.493.4759.