Note: This post is really boring and I apologize for that. I wrote the content almost a year ago and apparently my sense of humour was on vacation in Cuba. The good new is, reading this post will most certainly put you to sleep so perhaps it is really is brilliant after all.
Although the sleep issue is obvious and we are reminded endlessly to get a good night’s rest most people still seem to go through life like the walking dead. I know I do. The difference a good rest can make to your quality of life is impressive. Imagine not being weary all day! Consider what you could accomplish if you were well rested. Staying awake longer in an attempt to get more done is counter productive. Operating while tired is incredibly inefficient and we make more mistakes. The last thing I need in my life is to screw up more often.
If insomnia plagues you – as it tends to when life gets rough – here are a few tips from a fellow insomniac who has tried almost* everything:
- Develop a slow, soothing bedtime routine.
- Turn off your computer at least 1 hour before bedtime. You don’t need to check your e-mail before you check out.
- Take calcium/magnesium right before you go to bed. I discovered this by accident and it works quite well although you need to take cal/mag for two consecutive nights for it to kick in.
- Take melatonin about 45-60 minutes before you go to bed. Melatonin is a naturally occurring hormone in animals (including us). It helps to regulate sleep patterns and I’ve found it to be very helpful for knocking me out when I’m really struggling to fall asleep. Begin with the smallest dose possible, usually 1mg, and if it’s ineffective over the course of a couple of nights add another milligram. Too much melatonin can leave you feeling sluggish during the day so the less you take the better you’ll feel in the morning. Personally I take about 0.5mg and have found that small amount to do the trick.
- Snuggle under warm covers in a cool room.
- Try a head to toe relaxation exercise before bed.
- If you’re on medication it might be affecting your sleep. I recently experienced this and switched one of my meds so I now take them both in the morning instead. Talk to your doctor about making adjustments if you think your meds might be an issue.
* Although Tim Ferriss swears by it I haven’t tried taking an ice-cold bath before bed because it sounds absolutely dreadful.