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Overcome Insomnia and Sleep Better with the MC2 Method |
Your body uses a tremendous amount of energy in the process of digestion, and eating well in advance of sleep with allow your body to get the rest it needs at night. You will also have any easier time falling asleep if your physiological processes are not geared up for digestion. Make lunch your main meal, and keep dinner light. If a snack is necessary before bedtime in order to avoid hunger feelings, which may also interfere with sleep, try to keep it small and avoid sugary or high fat foods which require much energy to metabolize. It may take a lot of self discipline to avoid excessive snacking at night because fatigue makes us hungry, but doing what it takes to get your food digested before bedtime will definitely help your body get a better rest.
This is common sense stuff, but poor nutrition and deficiency in certain vitamins and minerals has been closely associated with sleep disturbance. While a full discussion is beyond the scope of this program, at the very least take a close look at your eating habits and make sure you're getting a balanced diet. Consult a nutrition book if necessary, and take a multi vitamin with a meal for good measure. Above all, use common sense when choosing your foods. And for those who experience sleep disturbing indigestion, reflux, heart or throat burn, make a special point of avoiding spicy and high fat foods as much as possible in the evening.
As a side note, many people find certain foods to have sleep-conducive qualities. The amino acid tryptophan, most commonly associated with turkey, is thought to help produce serotonin, a neurotransmitter that aids in inducing sleep. Tryptophan is also found in some fish, beans, leafy greens, nuts, and dairy products. Other people find that a glass of warm milk helps them fall asleep, most likely because of the calcium content. I've tried these and other foods. Some seemed to help for awhile, but I haven't come across any magical bedtime snack that I can rely on regularly as a sleep aid. In fact, it's likely that eating a particular food for sleep purposes has more of a psychological effect than a physical one (if you really believe that something is going to help you relax and sleep, it probably will).
While alcohol may appear to help you fall asleep sometimes, it can also depress your minds ability to relax and actually have a stimulating effect. If a drink has helped in the past, it was most likely because it happened to create a somewhat carefree mindset at that particular time, but we will learn how to cultivate such a sleep inducing mentality with much greater reliability later in this program. The bigger problem with alcohol is that it prevents attainment of the deep stages of sleep where significant mental renewal occurs. People who use alcohol may lose out on the dream state of sleep, and dreams (including nightmares) are an important part of the emotional cleansing that sleep provides. So even if a drink does happen to help you fall asleep, you probably aren't going to get the benefits of true rest. If you must consume alcohol in the evening, try to do so at least 2 or more hours before bed so that it has time to metabolize in the body.
As for nicotine and caffeine, these are both well known nervous system stimulants which increase heart rate, release stress hormones, and make sleep very difficult. Take a look at the ingredients in foods you eat regularly to make sure caffeine is not present. This sleep killer shows up in some surprising places, including chocolate desserts which many people enjoy in the evening. Other culprits include coffee, black tea, and especially cola, one can of which can be equivalent to over 3 cups of coffee. Know that drinking caffeinated beverages later in the day to fight off drowsiness will just perpetuate the sleep problem that's probably causing your drowsiness to begin with. Also, ask your doctor if any of the prescription or over the counter medications you're taking now might be interfering with sleep. If so, see if there is a substitute or if you can avoid taking it near bed time. I realize that both nicotine and caffeine are legal drugs, but they do have a detrimental effect on health and sleep patterns. If you're serious about getting a better night's rest, your best bet is to cut caffeine and nicotine out of your diet completely.
Over millions of years of our bodies have evolved with regular physical activity present which modern conveniences, cars, and office jobs have nearly eliminated. Exercise helps release accumulated body energy, reduces stress levels and irritability, produces endorphins that relax both the body and mind, and increases body temperature which helps define your physiological day/night energy use patterns known as circadian rhythms. Think about how easily kids fall asleep at night, and then notice how much physical activity they are engaged in during the day. Exercise isn't the only factor here, but it will certainly contribute to getting the good rest you deserve.
As a general rule, try to do your exercise in the morning, afternoon, or very early evening, so that your heart rate, body temperature, and other bodily processes have time to level out before lying down at night. Some moderate exercise, like a short walk or cleaning up the house, can be done in the evening if you're having trouble staying awake until your bedtime.
Don't let yourself become preoccupied with exercise performance. Getting stressed out by pushing your limits, rushing to attain a certain distance, lift a certain weight, or achieve a target heart rate is hard on your body and doesn't need to be part of your daily routine. Avoid strain and you'll find exercise invigorating rather than exhausting. Many people go from the one extreme of getting no exercise at all to the other extreme of getting too much exercise, and then abandon their efforts as they begin to mentally associate the activity with painful intensity. It's simply better to get a relaxing moderate workout regularly. And exercise doesn't just mean going to the gym. Choose an activity you enjoy, such as swimming, hiking or bicycling, or do something with a friend to make it more enjoyable. Be creative. Even climbing the stairs in your apartment building or taking a walk on your lunch hour can be done in a manner that gets your heart rate up.
Also realize that there's no need to avoid exercise just because you're a little tired during the day. You'll actually find that a bit of physical activity will boost your energy levels, and the resulting relaxation will aid your sleep later on.
It may seem counterintuitive, but shortening the length of time you sleep will make it more likely that you'll feel drowsy when you go to bed in the evening, and increase the chance of getting the type of deep sleep that you're after. Your target bedtime should actually be late enough so that you even have to struggle a bit to stay awake until that time. While working through insomnia, temporarily disregard medically recommended hours of sleep. Requirements really vary from person to person, and most people are fine with around 7 hours. As a general rule, take the amount of sleep time that you consider your personal ideal and try cutting maybe 30 to 45 minutes off of that amount. With an ideal sleep cycle in tune with natural rhythms, meaning a waking time around 6am, an earlier rising time rather than a later bedtime will probably be the objective for most people. You might prefer to make this change gradually, perhaps rising 10 minutes earlier each day until you reach your target. With your new earlier rising time, you should find it much easier to fall asleep at night.
Many of our body's physiological processes follow certain rhythms during a 24 hour cycle, and keeping your sleep/wake schedule synchronized with your internal clock is crucial to restful sleep. Many people develop sleep disorders when they get in the habit of staying up late cramming for exams or preparing last minute work projects, watching TV late on certain nights, or staying out late on the weekends. This irregularity creates conflict with our body's natural cycles, and interferes greatly with restful sleep.
Of course there will be times when you simply cannot get to bed on time, but you'll overcome sleep difficulties much faster if you stay on schedule as regularly as possible with a designated bedtime and rising time. If being early or late on a particular day is unavoidable, don't try to compensate for it the next day. Just get back to your regular schedule as quickly as possible. In other words, even if you don't feel fully rested in the morning, still try to get up on time. It's not unusual to feel groggy when you wake up. Move around a little in your bed before rising, go for a walk in the morning sun to trigger wakefulness, or take a warm shower to quickly increase your body temperature. You'll feel more awake once your body gets some activity and your core temperature rises. If there is lingering fatigue, don't worry -- in fact, be content knowing that it will help you fall asleep easier the coming night. The most important thing is to stay in synch with your body's internal clock as much as possible.
It's easy to overlook the importance of a regular schedule since many of us have disregarded it for years. But I would suggest just being temporarily open to this idea and trying it out for at least a couple weeks. Within that short period you should be able to see for yourself how important this component is in overcoming sleep problems.
We are not nocturnal animals. Humans have developed over millions of years with our physiological rhythms synchronizing with the sun. It has only been within a relatively short historic period that the invention of electric light has enabled us to easily ignore that natural rhythm. But you will find it easier to attain restful sleep if you resynchronize with the natural cycles of nature that the human body has become accustomed to.
Taking into consideration the number of daylight hours in your location, try to make your bedtime sometime after sundown, and your rising time shortly after sunrise.
Bright light is a signal that the mind uses to decide when to initiate the physiological processes associated with wakefulness, triggering changes involving body temperature, hormonal secretion, and more. Sunlight helps your body stay on a proper circadian schedule, and studies show that it can even help improve mood, both of which will contribute to better sleep. Sit outside or take a walk in the morning if possible. If you work in an office or at home with minimal sunlight, get out during lunch or consider outfitting your workspace with bright lighting, preferably with lamps that produce artificial sunlight or perhaps a mix of fluorescent bulbs.
This may sound like a slightly bizarre topic, but I think many people will find it helpful. If you are a person that wakes up frequently at night for bathroom trips, there is a good chance that the reason for this is a "small" bladder. People who are in the habit of making frequent trips to the bathroom during the day are the most likely to have the reduced bladder capacity that causes this. The good news is that increasing your capacity is not difficult. Try drinking several glasses of water in the morning and then hold off as long as you can before using the bathroom. At other times during the day, sip water regularly and when you feel the need to relieve yourself, also try waiting longer than usual. This exercise both expands the size of your urinary bladder and strengthens the muscles used for holding it in. Furthermore, sipping water regularly will help purify your system and prevent the fatigue caused by dehydration. However, minimize fluid intake within the hour or two before bedtime.
Avoid stressful or thought intensive activities within one or two hours before bedtime. This will vary from person to person. For example, calling a relative may relax some people, but may stress others. Reading a book or watching TV might help some of us wind down, or it could have a stimulating effect. Paying bills might be fine, but probably isn't a good idea if you're having financial problems. Obviously, the nature of the conversation, reading material, TV show, or other activity makes a big difference, and varies from person to person. I tend to watch TV or read in the evening, but try to avoid anything too exciting, disturbing, or intellectually stimulating -- and while watching, I try to hold a somewhat thought-free mind, perhaps simultaneously practicing one of the mental exercises we'll be covering in the second section of this program. Sometimes it's hard to know which TV shows are stimulating our minds. I used to watch Seinfeld at night before going to sleep, which I consider a pretty relaxing show. But the fact is it was getting my mind actively involved in a plot and just this little bit of thinking was interfering with sleep. So regardless of what you're watching at night, try eliminating it for at least a few nights to see if that makes a difference in helping you to fall asleep. Just try this as an experiment - you may be surprised. You can perhaps record your favorite shows and just watch them earlier in the evening.
Aside from television, take a look at what your other pre-sleep activities are and determine whether they are sleep conducive or not. For quite a while I was in the habit of checking email and surfing the Internet at night. But after taking a minute to reflect on this I quickly determined that the mental demands of this activity made it a definite sleep killer for me.
Listening to relaxing music, reading, meditating, engaging in monotonous activities or enjoyable hobbies may help you wind down at night. Just experiment with different activities, determine which ones get you into a calm and tranquil mood, and eliminate the ones that don't. Furthermore, as I mentioned with television, try to cultivate a somewhat carefree, thought-free mindset in whatever you do before bedtime. We'll work on this more later.
Some people find a warm shower or bath before bedtime to aid in relaxation. This can definitely be effective, but be aware that there is an optimal body temperature for sleep. So avoid hot baths immediately before bedtime unless you or your environment feels very cold. If you're living in a hot climate, you may actually find a cool shower or slow swim to be more conducive to sleep as it will help lower your body temperature a bit.
As a final note, start preparing for sleep about 20 to 30 minutes before bedtime so that you don't create a feeling of rush right before lying down.
As a general rule, listen to your body and take a nap if you feel excessively fatigued, but avoid napping regularly. Habitual napping can easily carve a physiological pattern that will automatically induce fatigue during the day, and can also deprive us of the feeling of fatigue that helps us to fall asleep at night. On the other hand, some evidence suggests that napping is a naturally evolved activity for some cultures. So use your best judgment. Since napping is usually not convenient in our modern culture, try a brief 5-10 minute meditation instead, or use the conscious dreaming technique that we'll discuss in the second section to simply relax your mind.
And while there is some disagreement about whether daytime naps are a good idea, definitely avoid napping or even dosing in the evening. It is very easy to drift off while reading or watching TV at night, but be aware that such a dip into unconsciousness, however brief, can provide your body with an energy boost that will make it much more difficult to fall asleep later on.
It is not a good idea to study, read, watch TV, or eat on your bed regularly. Use your bed exclusively for sleep and sleep related activity in order to reinforce the mental association with sleeping and not with waking activities.
The remaining suggestions for your sleep environment are pretty obvious, but are worth mentioning in case you haven't considered them:
First, make sure that your mattress and bedding are comfortable, and keep an extra blanket nearby in case you get chilly. Natural materials such as cotton and down are preferable to synthetic materials that may not breathe well or wick away moisture properly. If you get any sort of neck pains, try some different pillows, perhaps foam, contoured, or simply a different thickness. If you share a bed and are often awoken by your partner's movements or body heat, consider a larger mattress that will give you more space, or a foam mattress that will better absorb his or her movements. If you have a very understanding partner, you might even try using separate blankets to avoid nighttime blanket tug of war.
Second, try to keep the room temperature between 65 and 70 degrees, as 68 degrees is generally considered the ideal, but will vary from person to person. A very warm or very cool room can make it difficult for your body to achieve its target nighttime temperature, and may very well interfere with sleep. You might consider an automatic temperature control heater or air conditioner, even a portable one just for your room.
Third, if noises, such as a partners snoring or dog's barking, disturb you at night, try a variety of earplugs to find some comfortable ones, or purchase a CD of nature sounds to mask the noise. You can download free white noise clips on our website that can be recorded to a CD. You might also run a fan, air purifier machine, or simply tune your radio on the static between stations to get a similar effect. Some people find that running a small fountain in the bedroom is soothing and masks noise well. If you have hardwood or tile floors in your room, use an area rug to reduce echo.
Finally, if light from street lamps or other sources bothers you, purchase a light blocking shade, hang a piece of heavy canvas in front of your window, or find a comfortable sleeping mask to wear over your eyes.
Before moving onto the next section, please take a moment to jot down a list of all the possible behaviors, activities, and environmental variables that might possibly be interfering with your sleep. Sometimes the reasons are so obvious that they're hard to see. Taking just a minute to do this helped me realize how much caffeine I was consuming during the day, as well as how irregular my sleep schedule was.
Remember that sleep problems, in most cases, are a result of bad habits. You may have felt fine going without sleep at one time in your life, but ignoring your body's needs will sooner or later catch up with you. If you want to return to that rested body that you remember so dearly, you must first reverse those bad habits. Your sleep is only as strong as its weakest link.