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The other day, I video-posted about the Pigeon of Discontent, "I can never get to bed on time." A few readers rightly pointed out that while I emphasized the importance of having a "bedtime," I didn't address the challenge of actually getting yourself to turn off the light when it's time for bed.
That's a very important question. Since I've started my Happiness Project, I've become more and more convinced that sleep is vital to happiness and energy. (Here are 14 tips on getting more sleep.)
If you want to get more sleep, but have a hard time getting yourself to turn out the light, try these strategies:
1. First things first: Give yourself a specific bedtime. Most adults need 7-9 hours of sleep every night, so take a look at your wake-up time and do the math. Even if you don't regularly go to bed at your bedtime, knowing, "Well, it's midnight, so I'm two hours past my bedtime" might help prod you to bed.
I find it funny that you posted this after 10pm. Although I do agree this is probably true, I don’t usually stick to it.
Yeah,, most of my stuff, I have to do right before bedtime, and it is half a night’s work !! Usually I get to sleep by 3 AM. Then the cat jumps onto the bed and grabs my foot with his claws when I am just about asleep. Not fun.
Your bedtime routine sounds a lot like mine. I try to do as much as I can ahead, but it isn’t always possible.
Don’t take your shower within a couple of hours of the time you need to be asleep. Showering right before bed will keep you awake. Ditto with exercise. If you are an evening exerciser, don’t do your workout too close to the time you plan to go to bed.
I always found it helpful to read for a little while in bed before turning out the lights.
You make good points. My only comment is that Trazodone is an andidepressant, not an anticonvulsant. A lot of anticonvulsants, like Dilantin, for example, do have drowsiness as a side effect, however.
I’m going to start reading, but reading something peaceful because an exciting book can make you wide awake too! lol…Also, the nightly routine of going to bed takes about 30-60min for me so that in itself needs to be planned out too!! ughhhh…..but good advice!!!!
My problem is that I have to fill the cat’s bowl, get kibble for the dog, give her bedtime meds, brush my teeth, take my own meds, give myself basal insulin, cover the bird, water my bonsai tree, wind the clock, turn down the furnace, turn off tv in computer room, take the dog outside for the last time, turn off lights, go to the bathroom for the last time, adjust pillows, put small dog on bed with her treat, and then try to relax after I have done ALL these things. If I could just brush my teeth and go get in bed, it would be absolutely wonderful.. but I have 45 minutes of work right at bedtime. Ugh !!!
I always read before I go to bed. The earlier I actually get into bed, the better. This article was right on and I ABSOLUTELY LOVED THE HAPPINESS PROJECT! No surprise that it’s still on the NY Times bestseller list. If you don’t have a copy, you should run out and buy one!
My tip would be to put the smartphone/blackberry down and out of reach.
Having a ritual, either at home or traveling is vital to a good nights sleep. For me it is going to bed and working on some puzzles (cross-word or sudoku) to relax. Some nights it is reading, but I am in bed, no noise distractions and I am usually asleep within 30 minutes. For someone who gets up before the sun, it is vital to get to bed on time.
Sleepytime tea is my secret weapon
These habits have helped this hyper-kinetic insomniac:
1) Go to sleep within two hours after sunset; awake upon sunrise.
2) Take a short nap of no more than 45 minutes between the hours of 2 and 4.
3) Take the anti-seizure medication known as Trazodone one hour before bedtime and add an Ambien to complete the cocktail when needed.
Good tips. Need to find a way for ‘night guy’ not to keep taking advantage of ‘morning guy’.
There is an interesting study on PubMed at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762720/
They asked people in Japan what helps them to get a good nights sleep. The "trick" most mentioned was to take a bath.
I think this makes sense for two reasons: 1) it’s been shown that cooling down from a hot bath mimics the natural cooling that occurs in our body as we fall asleep and 2) an evening bath fits in nicely with your tip of creating a bedtime routine.
Thanks! I plan to try the get ready for bed well ahead of time tip tonight!
Good points! Sleep is a gift we give ourselves after a day is through. Might as well "wrap it up" correctly.
Great advice. Humans are actually hard-wired to sleep between the hours of 10pm and 2am. If you miss those hours you do not get full restorative benefit and your health will suffer.
Good advice. And good reminders that the feeling of being well rested is (mostly) more pleasurable than activities that keep you up. That’s not often mentioned; most folks I know are generally so sleep deprived that they forget how nice it feels to be consistently well rested.
I put on my pjs once I know I don’t have to go out anymore. I think it helps avoid a lot of money spending for me too — I don’t go shopping on a whim because I have to get dressed to do it. I put myself on a schedule that bedtime is just a natural ending to. It might sound weird but I end the day playing video games for about an hour –2 if i don’t have much to clean up in the kitchen. You have to teach yourself, "ok time to sleep", and if you are too engaged in something then it takes some self control. i think the worst is tv because they run nonstop commercials telling you why you should stay up later, and you have to remember these people went to school to get you to consume more of their product. the only way to outwit them is to not allow them into your head.
#3 is my biggest problem. It is always that reference I have to look up or that email that needs to be sent or simply surfing the web till I fall asleep. I need to leave my laptop at work and be done with it.