5 Ways to Prepare For Sleep

There is nothing like a good night of sleep! Feeling refreshed and energized is a great way to start a new day. Yet, in our fast-paced society, many individuals are sleep deprived and/or have trouble sleeping well. Sleep symptoms can come in many forms: trouble falling asleep, waking frequently, and/or not being able to fall back to sleep. Others may be voluntarily not getting enough sleep. If you need an alarm to wake up in the morning or sleep in on the weekends, you may be functioning out of a sleep debt.

Many things can interfere with getting a good night sleep. With job mergers, social networking, and kids' activities, who has time to sleep? Overworking is not the only thing that contributes to sleep deprivation. Chronic stress, diet, hormonal changes, and emotional difficulties are among things that can contribute to not sleeping well. Even sleep deprivation can lead to more insomnia. People describe this as feeling wired but tired.

People need different amounts of sleep over their lifetime. Are you voluntarily creating a sleep debt or do you have trouble sleeping well? Like with any symptom, over-focusing on insomnia can make it worse. For chronic insomniacs, bedtime is often dreaded and filled with worry about not sleeping well. Instead, realize that sleep is not something you can force yourself (or your kids) to do. However, you can prepare to be sleepy by establishing a bedtime routine and/or incorporating daytime relaxation. Here are some practical ideas for improving your sleep:

1. Establish regular sleep and wake patterns. Try to get up and go to bed around the same time each night. This helps set your internal clock.

2. Do something relaxing before going to bed. Turn down the lights, read a good book, take a bath, watch a funny movie, etc. Avoid stimulating activities and substances, such as exercise and homework right before bed.

3. Don't worry or work in bed. If you don't fall asleep within 20 minutes, get out of bed and find a quiet, relaxing activity to do in a dimly lit room. The more time you spend in bed, the more likely your sleep will be disruptive.

4. Take a break. Whether you stay home or work out of the home, down time for both mind and body can improve your ability to relax and let go at bedtime. "Burnout comes from trying to give what I do not possess." (Parker Palmer)

5. Get some exercise. Whether you prefer yoga, walking, swimming, dancing, running, or aerobics, it doesn't matter. Your body will be tired and invite the still and heavy feeling that comes with sleep. Remember exercising to close to your regular bedtime can be too energizing, so find the best time for you to move your body.

We prepare for everything else in our lives, why not sleep? If after improving your sleep habits and consulting a physician to rule-out a sleep disorder, you still find yourself struggling to get a good night sleep, working with a counselor/psychologist may help improve your sleep. Addressing chronic stress and/or exploring relationship problems may help to improve nighttime relaxation and restfulness.