How good are you at sleeping?

“She’s a good sleeper.” 

 

It’s a phrase we hear about newborns and young ones. Back then, it was a natural act, something our body just did, without forethought, or planning, or sound machines and blackout curtains. 

 

But as adults, sleeping often doesn’t seem all that natural, leading us to perpetually seek out the secret to a good night’s sleep. After reviewing more than 47 sleep tips (yes, 47), while I appreciate the sentiment, it does seem a bit overwhelming. I mean, who really wants to be bound by a rigid sleep schedule? There are late-night shows to watch, exciting book passages to read, and evening adventures that carry us way past “our bedtime.”  

 

Certainly, if you’re consistently tired in the morning – and research says nearly a third of Americans crawl out of bed each day – it’s worth exploring a few simple solutions that may help you get a bit more shuteye. 

 

Relax (and the two-night sleep rule)

When you get into bed tonight, try not to fall asleep. No, seriously. When you get in bed tonight, “Make relaxation your goal,” suggests Melinda Smith and Lawrence Robinson, writing for helpguide.org. They explain, “Even though it’s not a replacement for sleep, relaxation can still help rejuvenate your body.” 

 

And remember the 2-Night Sleep Rule, says Payton Sy, in a piece for goodrx.com: “The 2-night sleep rule suggests that our bodies can run off sleep from up to two previous nights. Even if you’re nervous about missing out on some Zs tonight, know your body will find the energy from somewhere.”

 

Focus on the Light

To keep your “circadian rhythm healthy,” explains Rudy Mawer, in an article for healthline.com, “Seek some natural sunlight, or bright light,” during the day.  “This improves daytime energy, as well as nighttime sleep quality and duration.” 

 

Mawer adds, “In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.” 

 

Can’t get outside? Perhaps an artificial bright light device might do. 

 

Bedtime vs. Waketime

“Interestingly, waking up at the same time every day is more important than having a consistent bedtime,” says Lynelle Schneeberg, assistant professor of psychiatry at Yale School of Medicine. “That’s because your body pays attention to what time you get out of bed in the morning and starts a ‘countdown clock’ to when your bedtime should be.” 

 

Schneeberg continues to ease our sleep concerns, “It’s very normal to wake up two to six times per night, often at the end of a sleep cycle or the end of a dream...The problem arises if you wake up, get really worried about it, and start doing the math of how much time is left until morning. It’s much better to think to yourself, ‘Oh, that’s one of my normal wakings.’”

 

Go Ahead and Nap  (especially after a late night out)

Naps are in vogue, but as you know, you should keep ’em short (20-30 minutes), and not too close to bedtime. And check out this interesting notion, shared by Smith and Robinson, “If you need to make up for a late night, opt for a daytime nap rather than sleeping in.”

 

Respect Your Natural Sleep Drive

The sleep gurus at Johns Hopkins University remind us, “Your body craves sleep, much like it hungers for food. Throughout the day, your desire for sleep builds, and when it reaches a certain point, you need to sleep. A major difference between sleep and hunger: Your body can’t force you to eat when you’re hungry, but when you’re tired, it can put you to sleep, even if you’re in a meeting or behind the wheel of a car.”

 

So when you’re anxious, or worried, about not falling asleep, or falling back to sleep, remember: your body is built for this – just do your best to get out of the way.