Self proclaimed insomniac? Nodding off at rehearsal? Eating breakfast at 5pm? It’s time for some drastic measures. But don’t resort to pills just yet. Try these natural and free methods to reclaim control of one of the most important bodily functions.
Shut out all light: Melatonin is a hormone in your body that helps regulate such basic functions as sleep. It is secreted throughout the body in darkness and disperses almost immediately when your eyes are exposed to light. Shut out all natural and artificial light before hitting the hay. This may require some creativity and possibly duct tape. Leave the lap top and the smartphone in another room because they too emit light that will disrupt your melatonin levels. If you wake in the night, even to use the bathroom, maintain darkness so your chances of falling back asleep are greater.
Give yourself 8 hours: Studies have shown that the vast majority of humans need 8 hours of sleep each night every night. Very few of us are good on any less. The less sleep you have each night the greater your sleep deficit will be. This is why 9-5ers sleep in on weekends. Your body won’t let you forget how much sleep you owe yourself. Get yourself back on track by setting your alarm eight hours from when you fall asleep every night. Even if you’re in bed by 3am, set your alarm for 11:30am (give yourself 30 minutes to fall asleep). The trick is to get up after eight hours in bed NO MATTER WHAT. Even if you didn’t sleep a wink, when the alarm goes off, you need to get up.
Avoid naps and caffeine and alcohol: Sounds funny when you group these three things together, but if eliminate naps, have caffeine no later than 11am, and stop binge drinking, you will set yourself up for some restful consistent sleep. Caffeine and napping can be healthy and often necessary means to maintain your energy level, but when you’re not able to fall asleep at night, they will actually perpetuate your problem. Going to bed drunk of even with a slight buzz will disrupt the second half of the sleep period and suppress REM sleep. You may be unconscious but you’re not going to recharge your batteries.
Use the bed for sleeping: Associate the bed/bunk/sleeping bag with sleep and nothing else. If you’re doing work on your lap top, or talking on the phone or watching TV, go elsewhere. Turn your bed back into a place of relaxation and rest.
Turn on the lights: When it’s time to get up, turn on the lights and/or open the blinds. Light is a stimulant and will help you rise and shine when you need it. When you’re fighting to get out of bed after a sleepless night, use the light to help you wake up and correct your sleeping patterns.
Don’t sleep: That’s right. Depriving yourself of sleep by choice is an effective way to restore normal sleeping habits. If you’re having trouble sleeping, don’t. Let go of the anxiety associated with falling asleep. Stay awake as long as possible without naps during the day or caffeine after 11am and promise yourself that you will allow yourself to go to bed at a specific time ONLY on the night that you can’t take it anymore. You’ll crash. Hard. It is essential that you give yourself eight hours of sleep that night and set your alarm. The next day you may still feel tired, even after your eight hour slumber due to your sleep deficit. Use the deficit as a way to keep you falling asleep, night after night. Eventually, when you are getting restful sleep consistently for an extended period of time (two weeks to be safe), allow yourself to sleep in.
Notes: It won’t be easy, but you can adopt these methods and achieve success. Tell your band/friends/family what your trying to do because support is key to working through any challenge. Set goals and stick with your plan. Sleep is for everyone!
I will be trying these methods. I wasn’t aware that 11am was a good cut off point, and for someone who loves tea as much as I do, this’ll be a challenge but one I’ll give a shot. I’ve been so tired lately. Already moved the laptop and TV out of my bedroom, though.
