Diet & Fitness Blog
Hit the Sack: 3 Tips for Better Sleep
Email PageBy Geoffrey Anderson Jr.
Copy Editor
Last week, I won my third Super Bowl, saved the world from flesh-eating zombies and hit the jackpot in Vegas. OK, before you ask for my number or call me a pathological liar, hear me out: All of this did happen last week – in my dreams, when I wasn't suffering from a bout of transient insomnia (difficulty sleeping for a few days to one week).
Going without a good night's sleep for a few days is nothing new to me: It's been happening sporadically since my college days. And last week, it happened again. For three days, I couldn't sleep well, either waking up every 20 minutes or staying up for most of the night.
I'm not alone; unfortunately, many of us aren't sleeping well. The National Institute of Neurological Disorders and Stroke reports that about 60 million Americans suffer from frequent or long-term insomnia. That number doesn’t include Americans having the occasional restless night.
And what happens when you don't get your sleep? You feel exhausted, you look unkempt and you're likelier to snooze at work – or behind the wheel. So, if you can't seem to nod off, try these tips for a satisfying slumber:
1. Lay off the late-night latte. Stop having caffeine later in the day. You might use it for a morning boost, but don't use it to keep you up at night. Each time I drink coffee after 5 p.m., I don’t fall asleep until the early morning.
2. Nix the naps. The occasional power nap at work might be OK for you (not for the company, though), but don’t overdo it. You'll have slept so much during the day that your body won't need sleep for a while, which could mean a long night counting sheep.
3. Snuff out stress. Are you swamped with TPS reports at work? Gas prices got you worried? Well, maybe stress is keeping you up. That's what messed up my sleep last week – a very pricey mechanic bill will do that to you. Chill out and take a deep breath. Then, address the stressor.
Occasionally, we all have trouble sleeping, but if it becomes a frequent or long-term problem, consult a physician. As for me, I'll hopefully be back in Vegas tonight.
Have any tips for a good night's sleep? What works for you? Share your advice below by leaving a comment!
-- What Your Sleep Position Says about You
-- Migraine Misery: Ways to Beat It
-- My So-Called Off-Scheduled Life
Comment by 
Yuri | EatingforEnergy.ca said... - Monday, August 04, 2008 1:36:00 PM
Another thing you may want to consider is not eating before you go to bed. Give yourself a good 3-4 hours to digest your final meal.
By going to bed on an empty stomach not only will you get a better night's sleep but you'll jump out of bed in the morning. It's a bit better than feeling like a truck hit you!
Comment by 
Joanna said... - Wednesday, August 13, 2008 6:37:00 AM
Also, don't take vitamins late in the day, alot of vitamins give you engery. Also, don't exercise close to bed time. If you do at night, which I do after work it needs to be at least 3 hours before bedtime.
Comment by said... - Wednesday, August 13, 2008 8:44:00 AM
I like to exercise before bed, then have a shower. This relaxes me and makes me feel terrific. At 44, I have injury-related arthritis in my neck and shoulder, and I find that a quick stretch, and weight bearing exercise really helps. If I am feeling too tired, I resolve to do 20 push ups, then see what I feel like doing next. (You'll be surprised.) Can't do push ups? Then modify them: Use your knees as your "rest point" instead of your feet. You will feel the stress leave your body! This process gives me a more comfortable and restful night.
Comment by said... - Wednesday, August 13, 2008 2:01:00 PM
It might be an old solution to not being able to sleep, but I've been doing it for awhile now - have a nice warm cup of milk before bedtime. Apparently when milk is heated it releases some chemical that does make you sleepy.
Comment by said... - Monday, December 15, 2008 1:47:00 PM
Thanks for the tips, but fortunately, I haven't had too much of an insomnia problem, but my fingers are crossed. I do know, however, that if I have something that I'm really worried about, I definitely can be up all night. Usually, even if I'm wide awake, all I have to do is pick up a novel that I'm in the middle of reading. It doesn't matter if it's good or bad, I'll still be asleep before I finish a page. That's a bummer sometimes.
Anne Lee
annelee1121@yahoo.com
Comment by Mary said... - Monday, December 15, 2008 4:23:00 PM
I received a "Bedtime Mantra" from a friend (not sure if it's someone else's so I won't post it), but find yourself a calming quote or something simple to repeat before bed. Then I follow it with identifying three things that went well that day, no matter how small. Even--I remembered to take my vitamins, as long as it's something that YOU did, that you had control of. Then your mind is focused on better parts of the day, more pleasant thoughts. Works for me!
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