Total Mind Connection’s Weblog

Late at night when your eyes are wide open it can seem like everyone on Earth is getting plenty of sleep – but you.  I know people that can drink two cups of strong coffee and then can go in their room for a nice nap. While other people and you may be one of them, struggle to nod off after 48 hours of sleep deprivation. So how do they do it? How can they fall asleep so easily?

Sleep pros follow five habits that you may not. This is their competitive edge. It’s what they use to get plenty of rest each and every night.  If your sleep deprivation isn’t due to a medical condition, try using these methods and mold them into your everyday routine. You just might find that they help you get more Zs.

Sleep Pro Habit #1: Maintain a Schedule! Your body likes to have a regular schedule. If one night you’re trying to go to bed at 8 PM and then at 2 AM the next, your poor body can’t get into its sleep rhythm.  In order to sleep your body’s circadian clock needs a routine so that it knows when to slow down and rest.

If you’ll do the same thing as the Sleep pros, get in bed at the same time each night and wake up at the same time each morning, you’ll program your body to relax. If you’re like me and like to take a short 20 minute nap during the day, make sure your naps are at about the same time each day, too. Just be aware that longer than 30 minute naps can impede your nighttime sleep.

Sleep Pro Habit #2: Just Say “No” to Stimulants! Most people recognize they have trouble sleeping, they just don’t relate that 24-ounce Cola they had at 9 PM to their inability to sleep.

Caffeine, energy drinks (that usually contain caffeine) as well as other stimulants like electronic gadgets (video games, Television, and the Internet) can all contribute to your sleeplessness. Stay away from alcohol, tobacco, chocolate, and sodas for at least four to six hours before your bedtime. If you must use them have them in the daytime when it’s okay for your body to be alert and awake.

Sleep Pro Habit #3: Exercise yourself to sleep! You may find that exercise is the medicine you need to get a good night’s sleep. Studies have found that insomnia occurs less frequently in people who exercise for at least 20-30 minutes a day on a regular basis.

If you are having problems sleeping, don’t exercise near bedtime. Exercise in the morning or afternoon instead. Studies have shown that sleep disorders disappeared in many sedentary individuals who began a regular exercise regimen.

Exercise releases endorphins which relieve tension and helps you sleep better. You don’t have to run five miles or slam weights at the gym. A moderate walk can often be enough to aid you in your quest for sleep.

Sleep Pro Habit #4: No Napping! Now I know I said you could nap if you napped on schedule but there are people that just shouldn’t take naps. You see, just as eating in between meals ruins your appetite, napping between deep sleep can prevent people who suffer from sleep disorders from being able to fall asleep and get a full night’s rest.

For some, a nap is just the medicine they need to re-energize for the day, but if you’re suffering from sleep deprivation, a nap may cause more harm than good. If you’re one of these, try to save your slumber for the middle of the night and stay away from mid day naps.

Sleep Pro Habit #5: Watch what you eat! Many of us eat too much. Some of us are in the habit of going back for seconds. In fact for most of us it’s a Thanksgiving ritual.  We stuff ourselves so full we feel like we have no choice but to waddle down the hall and flop into bed for a long winter’s nap.

But eating too much – especially as bedtime closes in – can really mess up your sleep schedule.  Having too much food stuffed into your stomach can, at the very least, make sleeping uncomfortable. If you’re one of the unlucky ones that suffer from indigestion, it can also be a painful experience.  Instead of stuffing yourself, eat just enough to quell your hunger. Then you can go to bed satisfied instead of feeling distressed.

Not every sleep pro solution will work for everyone. The key is to find what works for you. Make some lifestyle changes. Keep records of your sleep quality and try to determine what’s keeping you awake. If you can’t figure it out or your symptoms worsen seek out help from your doctor or other health professional.

If you’d like more information on how to sleep better I have a FREE course to help you sleep all night long.