Sleep Training for Grownups

People can’t sleep. Multiple friends have complained of insomnia lately. I go through my own bouts of sleeplessness, but I find if I employ the following tactics, I’m usually able to alleviate my sleep troubles relatively quickly. 

- No TV in the bedroom 
We basically only use the boob tube in our room for weekend morning Beat Bugs or Butterbean's Cafe when Liv is up and Hubs and I are still sleeping.

- No screens at all (i.e. cells) in the bedroom 
This is harder. I like to scroll through Instagram to get my mind off the day or the news or whatever. Even though I follow a lot of fluff, scrolling does keep me up.

- Take Magnesium
I take this supplement (about half a dose) or ingest this drink . Magnesium is supposed to help with sleep. 

- Exercise in the morning or afternoon
For me this doesn’t happen as much as I’d like, but when I am able to squeeze in a lunchtime workout it does help come bedtime.

- Avoid eating close to bedtime
Another tricky one for me as Hubs is on Barcelona time for dinner, usually getting home super late. I like to eat with him, which many times means I’m eating a second dinner after finishing scraps from the girls’ supper and snacks. But I try to keep it relatively light late night.

- Portion control
I find (and I've read research stating) that one glass of wine is OK; more can be disruptive for sleep.

- Get weighed down
You know how I feel about a weighted blanket.

- Keep it cool
60-67 degrees is ideal. 

- Don’t try
If you can't sleep, don't try. Do something else. Read (an actual book, not an e-reader), meditate (see next). This also works on kids. When Liv doesn't want to go to sleep I say: OK, no sleeping! Whatever you do - do not close your eyes! To which of course she replies: But I want to! 

- Meditate
There are lots of sleep inducing meditation apps which I’m sure are effective. Personally, I don’t like the idea of getting out my phone, which I keep at least two book piles away from my head during sleep. (Some people like Arianna Huffington and Daphne Javitch say to get your cell out of your bedroom completely.) Instead I’ll lie in bed and mediate by simply labeling my thoughts or what I’m doing. It's torture at first. Eventually I doze off. 

Sweet dreams,
AES