Ah, Sleep. That wonderful, but sometime evasive, necessary part of being alive.

 I hope to make the process a bit easier for those who have trouble getting their proper amount of shut eye.  There is nothing magical here, just simple, tried and true methods that have been successful for many. 

Light: How much light do you keep on in your room at night? Some people need absolute darkness and others fall asleep under fluorescent lightbulbs. Find what works for you. I like a little night light if I have to let the dog out and to keep a shade up so that I can awaken with the sun rise. Hubby needs complete darkness.  Even a light on a clock will make him crazy. It's a good idea to get a sleep mask if you are in favor of total darkness and your bedmate likes to read or stay on the computer.  It will help for sure.

Technology: It’s a love/hate thing. Yes, we get to catch up on Facebook, emails, and the news, but it will drain you terribly if you loose control and stay up way past your normal bedtime.  Set a limit if you can.

Food: Too much will knock you out, but you"ll probably awake with agita.  (Gastric distress.  Been there and done that.  Not fun)   Too little food will keep you awake. Turkey is known to contain tryptophan which is supposed to induce a sleepy state. I think a warm glass of milk or a piece of toast does the same thing. Bananas seem to calm my now teenage boy down. Find what works but stay away from the ice cream! Those late night sundaes will do you in.

Consistent time: Study after study show that if we go to bed at the same time and wake up at the same time, that we will start to develop a sleep pattern. I have found this to be true. When we shift time zones or change our times for any reason, it is best done in increments.  Meaning, wake up 15 minutes earlier or go to bed 15 minutes earlier until you are at the desired time.  This has been great for me as I get up pretty much the same time everyday without an alarm.

Temperature:    I like it about 65 degrees for that perfect little snuggly feeling and breathing easy.  My husband is always hot and so is my daughter so they keep fans on and sleep in light clothes.  We don’t have air conditioning and we had a heat wave which made sleeping a true challenge.  Had us all take a nice shower before bed and stay just a tad wet.  Worked great!

Write down what is on your mind:  If you find that you just can't stop thinking about all you have to do the next day, make a list.  When you write it down, you have a chance to let go of that nervous energy so that you can wind down. Sometimes a little prayer of gratitude will be enough to settle you.  

Following these simple little rituals are well known ways to assist yourself in getting better sleep.  Please feel free to tell me ways that have helped you and I will share on our Clubtrio Facebook page.