The New Human Condition

There are heavy sleepers and light sleepers. Admittedly, I am a heavy sleeper. I tend to stay in the same position I fell asleep in, and not wake up, even in the presence of noise or light. This was a definite advantage during my time in college where I lived in a small house with 5 other guys, and during some of my backpacking adventures where I slept in uncomfortable areas and/or positions. But it can also be a disadvantage when I am trying to wake up at a certain time (I usually have to set 3 alarms if I have a meeting or appointment in the morning).

Light sleepers tend to have trouble falling asleep and staying asleep throughout the night. This can make it difficult to achieve REM sleep, the deepest stage of sleep needed for optimum regeneration and rest for the body. To help out, there are five things that I have found to work particularly well at inducing sleep, and helping people to remain sleeping throughout the night.

Here they are, in order of ascending extremes:

1. Don’t Take Naps During the Day: This is fairly obvious, but a lot of people I know take naps during the day because they are tired and then have trouble sleeping at night. It’s a rough sort of “Catch 22”. Napping interferes with natural sleep patterns. We are biologically programmed to sleep when it is dark outside.
2. Melatonin: This is a chemical hormone naturally produced by your body, but some people do not produce enough of it. You can increase your levels by taking a supplement or eating more foods where it is naturally contained. Remember that it is always a good idea to check with your doctor before taking any supplements.
3. Tea: Try Chamomile or other decaffeinated tea an hour or so before bedtime. It relaxes you and is full of healthy antioxidants and other compounds. I like “Sweet Dreams” Herbal Tea from Bigelow Teas.
4. Light Alcohol: This goes against a lot of common advice. Too much alcohol can interfere with your natural sleep cycles and make it difficult to achieve REM. But I have always found that a glass of wine or a beer an hour before going to bed relaxes me and helps me clear my mind.
5. Take an Ice Bath: This one is fairly extreme, and I actually laughed at the idea when I heard about it. But one thing is for sure…it works. This is exactly what it sounds like. Fill the bathtub with cold water and ice, then immerse yourself from anywhere to a few minutes to half an hour. At first, the shock of the cold will wake you up, but after you get out and your body warms up you will feel like you have been shot with a tranquilizer. If you have never done this, start with a cold shower first.

Joe Health Sleep