Can’t Sleep? 7 Tips from Babies that Do the Trick
IT'S TIME TO CURE THAT INSOMNIA
Have you ever watched little kids sleep and feel just a tiny tinge of jealousy? Wouldn't it be great to close your eyes and be able to close out the world like wee ones do?
There are times it seems we just can’t flip the brain off night, even though sleep is essential to our ability to function well and feel tops during the day. Research confirms that sleep also plays a huge role in overall health and wellbeing.
So how do those little tykes do it? Here are 7 easy tips to help you sleep like a baby:
1. TIRED BODY, TIRED BRAIN
I learned this lesson the hard way with my four kids. If I hadn’t planned enough physical activity during the day, there was no way I could expect them to run low on energy at night. I found that the more exercise we got during the day, the more tired they were at the day’s end. And me too!
If you are physically able, there is simply no substitute for moving, no matter how many brain cells you run ragged during the day.
If it’s been a big day of meetings and mind work, take an after-work walk, ride a recumbent bike, or just jog up and down the stairs a few times. Get outside if you can; fresh air helps, too!
2. POWER NAP?
A little power nap can be rejuvenating during the day, but not if it's at the expense of nighttime sleep.
If you’re having a hard time getting to sleep or staying asleep at night, it’s time to minimize the mini snoozes and save those zzz’s for bedtime.
If you must have a bit of shut-eye to make it through the day, make sure it's early enough and short enough, or you may find yourself wide-eyed at bedtime.
3. BEDTIME SNACKS
Babies like to fill the tank before they nod off. Likewise, a small healthy bedtime snack for adults can stave off an annoying rumble that makes you think of nothing else but that echoing cave of a stomach.
Good munching options are those lacking caffeine, of course, but you'll also want to avoid too much acidity and refined sugars.
Good snacking ideas: apple slices with peanut butter, a small bowl of healthy granola with skim milk, crackers and cheese, or a handful of nuts.
4. WARM MILK, THE OLD-FASHIONED REMEDY
A glass of wine? Sure, that might relax you. But if you’re not getting a deep restful sleep after drinking wine or other alcoholic beverages, that might be your culrprit.
Instead, try a warm soothing non-alcoholic drink before you retire for the day.
Good drink ideas: A warm cup of tea or milk, or try a steaming mug of this soothing awesomeness called Golden Milk:
5. BEDTIME ROUTINE
When kids go to bed at night, they often have a bedtime routine. A simple pattern trains your body and mind come together to expect sleep to follow.
Try a relaxing wind-down routine each night. It might be as simple as having a small snack or warm drink, washing your face with a steaming towel, and reading a chapter of a relaxing book before lights out. You decide what will work for you, but be as consistent as possible.
6. RELAX YOUR MIND
We can’t really tell what babies think about or don’t think about, but it sure seems they don’t have much on their minds as they drift off. Enviable, right?
To get your mind in the mood for sleep mode, start by backing off of stimulating electronics throughout the evening. Then, before bed, initiate some quiet time to signal to your mind that it’s time to wind down.
Some nights will be a challenge to stay the course. But be steadfast in your approach, as you are for other habits like brushing your teeth or grabbing that first cup of morning coffee, and you will soon notice the difference that a little quiet time before bed can make.
7. YAWN!
Babies are great yawners, but the truth is we all yawn as our minds start zeroing out. At the end of the day, let it happen!
Like a cleansing breath during labor, a yawn can signal a reset to your system and start it on its trek toward lights out.
As your head hits the pillow, think of a little line that you can own as your personal mantra -- something easy and soothing, like “relax … unwind … breathe.”
Run your mantra over and over in your mind as you slowly inhale and exhale to a steady pace. Breathe deeply. If it helps, think of each group of muscles relaxing one at a time, from your head to your toes, as you repeat your mantra.
Like counting sheep, this will help you to relax. The goal is to focus on something other than your to-do list or worries while you dial your pulse down a few notches.
Continue your mantra right on into dreamland!
