Are you tired all the time? Do you yawn during movies and fall asleep while swimming? Have you ever been so fatigued that you have walked into the wrong house and lived there for 12 years?

Clearly, you need to sleep better. Here’s how.

Always stick to the same sleep schedule. You should try to fall asleep at the same time every day, unless that means falling asleep just when you are coming down the ramp onto the interstate while you are heading to the office. In that case, if you fall asleep, stay in the right lane after merging.

Maintain this schedule even on weekends and holidays, although you may frequently wonder what you are doing at the office on weekends and holidays.

Create a bedtime ritual. Do the same things in the same order to tell your body it’s time to wind down. For some, this might include taking a warm bath, listening to soothing music or planning a drone attack.

Others might prefer wondering why they still can’t find their sunglasses and searching wildly through all their pants pockets until they realize they are wearing their sunglasses.

If you tell your body to wind down and it refuses to listen, slap it a couple of times on the forehead, but always in the same order and at the same time. 10:15 p.m. would be good, although some sleep researchers have good things to say about 9:57.

Be wary of using the TV as part of your bedtime ritual. Some research suggests that watching TV before bedtime interferes with sleep, particularly if it is Fox News or re-runs of The Walking Dead, which may be the same thing.

Banish technology from the bedroom. Checking your email again and again, on your phone, tablet or laptop, will not help you sleep. Nor will it produce an email from your kids who you wrote to last Tuesday for the third time and who seem to be ignoring you.

Create a sleep sanctuary. Your bedroom should be a haven of comfort, which means removing all the dirty dishes from under your pillows. You want to create a room that is dark, quiet, comfortable and also has a bed in it. Extra bonus points if the sleep sanctuary also happens to be located overlooking the harbor in Monte Carlo.

Eat lightly in the evening. Instead of bratwurst with peppers and onions, consider air, either sautéed or lightly roasted. Also limit your intake of gum drops, which have been known to be so heavy they immediately sink to your knees.

Watch your caffeine intake. Caffeine can remain in your system longer than you might realize. That cup you drank during sophomore year in college? Still there. That espresso you had while on vacation in Italy, so you could impress the waiter who had just laughed at your Italian accent? Yup, still there, and still making fun of your accent.

 Do not invite animals into your bed with you. Particularly rodents.

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