Tips For Successful Sleep

A sleepless night at his Shaftsbury, Vermont home in 1922 inspired Robert Frost to write one of his best-known poems, “Stopping by Woods on a Snowy Evening.”

“But I have promises to keep, / And miles to go before I sleep,” Frost wrote.

Frost created the poem in just a few minutes after staying up all night. His lack of sleep produced literary art, but for other Vermonters, not being able to sleep robs them of productivity and can be harmful to their health.

When you have trouble getting to sleep or staying asleep — a condition called insomnia — you are likely to be more fatigued, moody, and anxious the next day. You may have difficulty concentrating and be more prone to making mistakes. Long-term insomnia can increase the risk of heart disease, stroke, diabetes, obesity, and mental health problems such as depression.

To help you overcome insomnia, so that you can perform your best and protect your health, we offer these tips for successful sleep.

How to Sleep Better

Following these steps can help you improve the quality of your sleep.

• Maintain a consistent sleep schedule. Go to bed at the same time each night and get up at the same time in the morning. A consistent sleep schedule helps your body stay on its natural sleep/wake cycle.
• Anticipate time changes. Turning clocks forward one hour to Daylight Savings Time in the spring (and back one hour in the fall) can raise havoc with your sleep schedule. To prepare, gradually adjust your sleep schedule prior to the time change. Go to bed 10 to 15 minutes earlier each night in the three to five days before the spring change. Likewise, get up about 10 to 15 minutes earlier each day. This will help make the time change less abrupt.    
• Watch what you eat before bed. Avoid large meals within two to three hours of bedtime, so that indigestion doesn’t keep you up. Don’t eat foods high in starch or sugar before bed, as they can affect your blood sugar levels and disrupt sleep. Don’t drink coffee or other beverages with caffeine in the late afternoon or evening, as caffeine is a stimulant that makes sleeping more difficult. Likewise, avoid foods that contain caffeine, such as chocolate. Eating a light snack of foods that promote sleep before bed can be beneficial.
• Don’t drink alcohol. Some people like to have an alcoholic drink before bed, thinking it helps them relax and feel sleepy. However, alcohol can disrupt your sleep cycle and cause you to wake up too soon. Instead, opt for a non-alcoholic beverage like chamomile tea that helps you sleep.
• Prepare your bedroom. Use light-blocking shades to make your bedroom as dark as possible. Also, make it as quiet as you can. If you can’t eliminate outside noise or light, use earplugs or a sleep mask. Adjust the thermostat so that the room temperature is between 60 and 67 degrees, as we sleep better when it’s cooler.
• Use pillows that support your sleeping style. If you have a preferred sleeping position, such as on your side, look for a pillow designed to be supportive and comfortable while in that position. Some people like long, narrow body pillows that they can cradle while sleeping to relieve back and joint pain.
• Prepare your mind. Do things that calm you down before going to bed, such as taking a warm bath, meditating, or writing in your journal.
• Don’t watch TV in bed. Your mind should only associate your bedroom with sleeping, so don’t work in bed or watch television there.
• Avoid using screens an hour before bed. Blue light from phone, tablet, and computer screens can suppress production of melatonin, a hormone that helps us sleep. Using screens before bed also stimulates your mind, making it harder to fall asleep. Stay off your devices an hour before bed and instead do something like reading a physical book, listening to music, or deep breathing exercises.
• Limit daytime naps. Taking long naps can interfere with nighttime sleep. Avoid napping during the day or only take a short nap. Don’t nap in the late afternoon.
• Increase physical activity. Getting plenty of exercise during the day will make you tired and ready for a good night’s sleep. However, avoid exercising within several hours of bedtime, as that stimulation could keep you up.
• Hide the clock. When you are having trouble sleeping, repeatedly looking at the clock can stress you out and make getting to sleep even harder. Turn the clock away from the bed or put it in a drawer, if you can.  
• Do something boring. If you can’t get to sleep right away (within 20 minutes), get out of bed and read or do something boring for a while until you feel sleepy.
• Listen to music. If stress is keeping you up, listening to calming music at low volume will give your mind something else to focus on and help you drift off.
• Use a sleep app. There are sleep apps that play white noise or other soothing sounds. Many of these apps have timers for automatic shut-off after a specified period of time.

Take Charge of Your Sleep

Unlike Robert Frost, most Vermonters don’t do their best work when they haven’t had a good night’s sleep. To ensure you’re always functioning at your peak, take charge of your sleep.

Make an appointment to see your primary care provider if you are having difficulty sleeping. Discuss with your provider whether your health conditions or medications may be interfering with your sleep. Also review strategies for preventing insomnia with your provider.

By following the tips in this article and talking with your healthcare provider, you’ll be able to get a restful night’s sleep. You’ll awake refreshed and be ready to go for many miles.