The Secret to Good Sleep

I’ve had difficulty sleeping over the past few years. Sleep apnea and a bad back mean that sometimes I live on three hours of sleep a night. A lack of sleep adds up and makes me more susceptible to illness, depression, mistakes, lethargy, and more. Because I’ve struggled with it, I’ve been focused on solving my problem. While I haven’t been absolutely successful, my sleep is improving.

Here’s my three-step process to having a good sleep:

Wind down — preparing for bed. In my case, I do the following:

• Don’t drink alcohol after dinner as it impacts the production of the hormone melatonin.
• Stop watching television, your tablet or engaging with electronic devices from 8 pm onward.
• Read/listen to a book or knit from 8 pm onward or go for an evening stroll around the neighbourhood.
• There’s nothing like a stroll to walk off the exhaustion of the day. Keep your eyes high; stay out of your head, and expand your lungs with deep breathing. An evening walk may appear to energize you, but it's preparing you for a deep night’s sleep.
• I have some back issues, so I always do some light stretching before I go to bed.
• Don’t lay in bed before its bedtime — the reading, stretching, etc., is best done out of bed.
• If sex puts you to sleep then, sex after 8 pm is a great idea. In some cases, sex energizes, so; it might be part of your morning routine instead.
• Take melatonin if needed.
• For those with bowel inconsistency, take a dose of Metamucil.

Sleep Time — your bed, pillow, blankets, room, airflow, light, noise, and anything else that could impact you during the night.

• Use natural materials to sleep — as much as possible. I don’t believe in these foam mattresses and still ascribe to the traditional mattress style.
• Use wool blankets to keep warm. There’s a wonderful company on Prince Edward Island called MacAusland’s Woolen Mills, and they make the best wool blankets in the country.
• Sleep naked.
• Airflow is essential — if you can have a window cracked, even in winter, and keep the heat down to 18°, you’ll sleep better.
• Close the curtains and keep the room as dark as possible
• Ensure your electronics are in sleep mode or off, so they don’t disturb you with bings and bongs.
• If you snore, get it sorted out. It’s going to disturb your sleep and the sleep of your bed mate.
• If you have sleep apnea, get it sorted out. Long-term effects on your heart can give you something called bradycardia — a low heart rate along with a host of other issues, including a very unrestful sleep, depression, eating disorders, and more.

Waking: How to wake, face the day and begin with the energy, attitude and tranquillity to enjoy it and be productive.

• Wake up early.
• Make your bed.
• Do some light stretching and exercise.
• Get some fresh air into your lungs.
• Drink a large glass of water.

That is it. The secret to a good night’s sleep is pretty simple, but it starts 2 hours before bed and ends after your big glass of water in the morning. Happy sleeping!

I’d love to hear your stories about sleep and what you have done to improve it.