It’s 3:00 am. By the title you might think I can’t sleep. Actually, I probably could… I’m going to head to bed soon but I’ve been up working on some of the new websites I’ve launched and older ones I’ve changed. I slept in late today so I wasn’t in a hurry to go to bed, Joy had to stay up a little while to work on papers due tomorrow. She’s long gone to bed now though and I’ve continued working on this server.
The Late Night TV programming options on our seven channels has never been impressive. Occasionally old reruns of Rozanne, M.A.S.H. or other greats are on, but tonight it’s Paid programming across the board, aside from PBS to which my TV is tuned.
So there was a spot on about sleep. More specificly, American’s lack of sleep and further dependence on sleep aids. They mentioned a new thinking in sleep therapy. I usually don’t have an issue with sleep, though my body’s internal clock and sleep timer is very stubburn. Occasionally, my brain is so wired and processing thoughts that it has trouble shutting down and allowing sleep. This is rare though, usually my brain senses my heads motion toward a pillow and I’m asleep before hitting it.
None the less, I know people who have sleep problems not related to a medical condition. The spot on TV was focusing on CBT therapy to train (retrain) your body and brain to sleep. The newer thinking is focusing on making the most of waking hours rather than focusing on the sleeping hours.
Here are some tips for anyone, including those without serious sleep problems, that is looking for ways to get a good night’s sleep:
* Restrict the amount of time spent in bed as close as possible to the actual sleep time
* Go to bed only when sleepy, not just fatigue but sleepy
* If unable to sleep (e.g., within 20 min), get out of bed and go to another room and return to bed only when sleep is imminent
* Use the bed and bedroom for sleep (and sex) only; no eating, TV watching, radio listening, planning or problem solving in bed
* Maintain a regular sleep schedule, particularly a strict arising time every morning regardless of the amount of sleep the night before
* Avoid daytime napping
This isn’t new advice, though there has been a recent push in it’s use. The TV spot went on to say that it’s very important (echoing on above advice) to keep a regular schedule for your alarm clock. You’re mind will get used to the schedule and you will wake up and feel more awake. References were made there and several websites I scanned that suggested alarm clocks special light frequencies to help you wake up. Other non-caffine stimulants were mentioned, anything to help you really wake up quicker and get out of that early morning daze. Maintain activity throughout the day, don’t take any naps and try to excercise. When you are sleepy, go to bed. Once your ‘normal’ is established you’ll find yourself getting more quality sleep and getting more out of your day. (or so they say).
Enough talk about sleep. Good Night!