My husband is a somewhat restless sleeper. There is an odd disparity in his patterns in that he can pretty much fall asleep anywhere, but cannot necessarily stay asleep. I tend to fall asleep much slower, but stay asleep unless I’ve had the 2 gallon turbo-chug glass of iced tea late in the evening. As we age the nuances of worn body parts become more apparent. I thought I’d mention a few behavioral changes that have helped us sleep more soundly.
A routine seems important. Going to bed at the same time each night doesn’t work for us, but we do put on soft music. There are many CD’s and musical pieces meant to encourage sleep. A few of our favorites are: Stream of Dreams by Dan Gibson’s Solitudes, Sleep Soundly by Steven Halpern, and Calm as the Night by Tami Briggs, Harpist. Some sort of white noise works too…like a fan humming or a cat purring.
I need to read for a short while before sleeping. There is something about the transition that bridges waking thoughts to slumber. Reading textbooks will probably bore you to sleep, but I prefer inspirational books that set a tone for gratitude and reflection.
We always have one of our bedroom windows open slightly—even through our brutal Minnesota winters. The fresh night air does amazing things for sound sleep, but I know many people do not have the luxury of country air, or have allergies that prohibit open windows. I had a boss who swore by a Hepa-filter style air purifier for good quality air and sleep.
Keep the room as dark as possible. It’s harder than one might think! Clocks, devices, and do-dads all have glowing lights these days. We shut the doors and close the shades. It’s a well documented fact that people who work second and third shifts suffer more health problems because their natural circadian rhythms are messed with. Go to the dark side!
Have a mattress you love. My back was killing me even though we had an expensive pillow top mattress that promised support. We switched to a Tempurpedic system and have been much, much, happier. It’s an individual thing, but a mattress that works with your body is very important. It’s worth the trouble to research and try out different mattresses.
Avoid a lot of liquid and stimulants in the evening. It seems like a no-brainer, but when I tell myself I can’t have more iced tea, it’s all I can think about. But those 2 a.m. trips to the bathroom are not helpful to my REM sleep.
Scent is powerful. Most people know about lavender as a stress-reducing relaxant. But there are many more that work too. Try mandarin, chamomile, bergamot, or sandalwood. Find one you love and plug in a diffuser, or have a sachet near your pillow.
These are just a few ideas for great sleep. Oh! Don’t forget the power of touch. Nothing soothes my husband quicker than a gentle backrub. He’s asleep in no time. What’s better than feeling loved as the day slips away? Sweet dreams.
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