When we sleep, we heal. If we did not sleep, we would eventually go insane. You know that foggy brain feeling, along with impatience that creeps in when you have ignored your need for sleep well past the point of reasonableness? A recent study reveals that lack of sleep leads to overeating as well. When we are adequately rested, good self-care decisions seem to come more easily and the body and brain begin to turn back around toward balance.

8 Simple Sleep Solutions

1. Avoid the disruptors: caffeine, alcohol, nicotine. You have heard that before. If you cannot cut them out completely, back off 6 hours before bedtime.
2. Pay attention to your tired signals. When your eyelids start drooping and your body feels heavy and slow, that is a sign you are getting tired. When you start yawning and rubbing your face, pay attention to those responses and begin to wind down, instead of pushing through.
3. Set the tone for a good night’s sleep with a calming wind-down ritual.  It is called sleep hygiene and just like brushing your teeth, you do not skip it. You may like to read for a few minutes, practice mindful deep breathing or give yourself a foot massage with lavender essential oil. If you have a nagging worry, journal about it and ask your dream world to provide the answer.
4. Ensure your bedroom is sleep-friendly. Bedrooms that are dark, quiet and cool are best for inducing sleep. Install room darkening shades or curtains, use ear plugs and a sleep mask, move all electronics to another room. If you must have a clock, cover it so it blocks any light and you are not able to peek at it during the night.
5. Get some daytime sunshine. The optimal time to expose your eyes to the light is early in the morning. Whatever your day brings, endeavor to be outside in the natural light without sunglasses for at least a few minutes. It sets the circadian rhythm.
6. Move it. Daily exercise helps sleep become deeper and more beneficial. Time your vigorous exercise for earlier in the day or, if that is not possible, practice gentle yoga or qi gong before bed to release the stress of the day.
7. Drink enough water. What is your current weight? Divide it in half. Drink that number of ounces of water during your day. It is helpful to pour the ideal amount of water into a container so you can visualize just how much water you will want to consume before the day is over.
8. Do not worry about not sleeping. Sometimes the worry about not sleeping adds to the problem, so if you are awake during the night and notice your mind ruminating try this: Count your exhales. In your mind, say “one” on the first exhale, then “two” on the next, even longer exhale, then “three”, on the next, comfortably long, exhale, then “four”, as long as you’d like exhale, then “five”, etc. When you have completed the fifth exhale, go back to one and start again. You may be surprised that you don not even get to the second round of five breaths because, the next thing you know it is morning.

Sound Too Simple to Work?

Jot down a solution you have tried on your calendar and stick with it for at least a few nights. Note how your sleep felt in the morning of the days you have actually used a solution. Simple solutions can make a surprisingly positive difference in your actual sleep experience.