Friday, January 3, 2014

The Ultimate List For 2014: #1 Get More Sleep

We spend one third of our lives sleeping, yet for many, sleep alludes us.
With busy and stressful lives, insomnia is a common occurrence, especially as we get older.

For me, insomnia comes and goes, but one thing that helps is sleeping on the most comfortable mattress and in sheets that are the highest thread count.  A down comforter and pillow are a must.
I put a lot of effort into creating a restful environment so that going to bed at night is something to look forward to.

I like to read for about 30 minutes before turning the lights off.
No more computer or smart phone in bed as it stimulates the brain and makes it difficult to fall asleep.

Can't calm your mind?
Try counting sheep!
Yes, there's a reason to count sheep--it helps your mind let go of thinking, like meditating almost.
Then you can put your thoughts and yourself to sleep!

So you fall blissfuly asleep, only to awaken at 4 am!
The longer you spend tossing and turning, the more anxious you become.
 This happens to everybody and it's so frustrating!
What to do?
Sleep experts agree that the best thing to do is to get out of bed and read or meditate.
Have a small snack or a cup of herbal tea.
Hopefully, eventually you will feel sleepy again.

WebMD has some very good advise for getting a good night's sleep. They refer to good sleep habits as "sleep hygiene." Here are a few of their tips:

  • *Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night.

  • *Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.

  • *Get regular exercise. Try not to exercise close to bedtime, because it may stimulate you and make it hard to fall asleep. Experts suggest not exercising for at least three to four hours before the time you go to sleep.

  • *Don't eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.

  • *Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds.

  • *Follow a routine to help you relax before sleep. Read a book, listen to music, or take a bath.

  • *If you can't fall asleep and don't feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.

  • *If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.

Here's to many a good night's sleep in 2014!
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16 comments:

Robyn said...

I have found that by removing sugar from my diet there are no 4am wake ups!

Lesa said...

I pretty much do what you do and most night it works. I even have the 4:30am thing going on! I think I could sleep more sound if I had your bedroom though! Happy New Year!

Donna in Potomac said...

First of all, the Puppy Book holder is too cute for WORDS! Secondly, my favorite sleep quote is: "God bless the inventor of sleep, the cloak that covers all men's thoughts" ~Miguel de Cervantes ~ And third, I like to count from 399 backwards. It works for me because it's exhausting - ha!

Sarah said...

Delores, your bedroom is beautiful and tranquil. The puppy with the book is the perfect accessory! Is this a new member of the family?
Rumi's quote is one of my favorites. I find that when I can't sleep, it's because I haven't calmed my mind. I haven't "put my thoughts to sleep."
Great post! ~ Sarah
PS
I spent some relaxing time last night revisiting all your tables that feature majolica. I love the look you create with these pieces and want to add more majolica to our tables. You've inspired me!

designchic said...

For me, sometimes it's the getting to sleep. If I fall asleep, I'm good until the morning. No caffeine for me after the morning cups. With your beautiful bedroom, I'd sleep away...

Kathysue said...

great post D! all good points to be taken. I think with age the not being able to sleep seems pretty common. The other thing I read that has helped me is when I wake up in the middle of the night DO NOT look at the clock. If you look at the clock you start thinking about how much sleep you loss or how much more you need. That helps some. Good luck in you sweet dreams, xo Kathysue

Scribbler said...

Very timely post and advice, especially this time of the year when we are on overload. I am guilty of using electronics too close to bedtime. And then when I wake up, I go into my "boudoir" with my iPad and read blogs. Then the wheels start turning. I need to break this habit!

Your bedroom looks very comfy and your "book holder" is perfect1

Pinky at Designs by Pinky said...

I have insomnia on and off as well. We need a new bed SO badly. Also my husband snores terrible some nights and it forces me up and to the guest room. Thanks for the good tips!!! And Happy new Year!

Evelyn said...

I found the most soothing video of a cat purring by a crackling fire on Youtube. Very soothing. Lasts an hour...plenty of time to lull you to sleep. Good tips. Happy New Year.

Victoria said...

Great advise, Delores. I don't drink coffee after the morning cups; I don't exercise before bed -- or ever really; I have a comfortable bed with down comforter and down pillows. Here is my bad habit: I watch TV in bed. Then I fall asleep with it on. Then it wakes me up...at 4am! I have to try reading instead. Sweet dreams.
XO, Victoria

laura Madalene said...

I think most "designer" rooms are over done. I like clean and simple. I love sophisticated furniture and decor but I don't like everything all crowded, no matter how fabulous your pieces are, they're nothing if you can't see them! To me "less is more".Decorat with home

Buttonchief7 said...

Why is the pornographic ad on decent blogs?

Maryanne The Garden said...

What a stunning bed!!! I would have no problem falling fast asleep in this setting.....but then again , I could fall asleep on a picket fence if need be.

Wishing you many nights of blissful sleep for 2014

Terri~terrileeauthor said...

I agree, I try to make my bedroom my sanctuary. When I walk into my bedroom I can always feel the weight of the day slip away from me and even if I don't say it out loud there is always an 'ah' at the end of that moment. :)

Candy S said...

As I was sitting here at 4:15 AM reading blogs and pinning on Pinterest I saw this post. My wake up hour has been 2:00 am lately. I really have to work on this sleep thing.

Maria at inredningsvis said...

It all looks AMAZING :) I hope you had a lovely Christmas holiday.

Check out my new post...Cute Swedish Curtain inspiration :)

Have a fab day.

LOVE Maria at inredningsvis - Swedish decor, food, and fashion

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