March is fun for a few reasons. Exciting basketball, green beer, and a confused body clock. Wait, that’s not fun. March is when we attempt to shake off the winter doldrums and see the light at the end of the tunnel in the form of daffodils and light sweater-weather. Daylight Saving Time this weekend robs us of a precious hour of rest we won’t see again ‘til fall, and our sleep cycles get all out-of-whack.
But sleep issues aren’t just a seasonal problem. It’s estimated that over 60 million Americans suffer from short-term (a few days or weeks) or long-term (more than a month) insomnia. Most cases of chronic insomnia are secondary, which means they are the symptom or side effect of some other problem.
We’ve all heard the standard ‘sleep hygiene’ tips about avoiding caffeine, using room-darkening shades, and going to bed at the same time every night. Here are a few other ideas that aren’t as well known.
Taking a nap during the day can be great for productivity and fabulous for health, but you’ve got to do it right. Aim to nap for 20 to 25 minutes, any longer than that and you’ll feel groggy when you wake up and you risk not being able to fall asleep when it’s bedtime. (If you really want to get good at power naps, there’s a whole kit to help you get it right.)
Be mindful of the temperature
Take a warm (not hot) shower or bath about an hour before bedtime, and keep your room cool at night. The drop in body temperature signals your body to calm so you’ll fall asleep faster and sleep more deeply.
Turn off the electronics
Okay, so you’ve heard this one. But it’s the most important and the least followed piece of advice.
Get an old fashioned alarm clock so you don’t need to use your phone. Turn your phone, iPad, Kindle, or whatever you’ve got off, and put the devices in another room. Yes, a whole other room. You may think that a phone on silent, hanging out on your nightstand, won’t disturb your rest, but it will. Not only is it far too tempting to reach over and ‘just check a few emails’ if you do wake up in the middle of the night, research has shown that even a little bit of light (especially the blue wavelengths our electronics love to emit) wreck our circadian rhythyms. Save yourself. Break this habit.
Get a massage
Yup. Massage can help with sleep issues. There have been several studies demonstrating the efficacy of massage in people with sleep problems, especially when treating secondary issues that may impair sleep, like back pain, pregnancy and migraines.
You can call me at 720-515-4325 or schedule online by clicking here and get ready for a better night’s sleep.