Sleep Well

Last night, I lay in bed for a couple of hours, unable to sleep. Have you ever done that? I’m thinking 6 out of 10 of you have, at least once. Between 25% and almost 50% of Americans over the age of 18 regularly have trouble falling asleep and staying asleep for the recommended 7 hours per every 24-hour period. Here in Texas, about 30% of us struggle regularly (Center for Disease Control and Prevention statistics as of 2014). That means 3 out of 10 Texans have at least a touch of insomnia from time to time. We know the general rules for getting a good night’s sleep: have an established bedtime and follow a consistent bedtime routine. Exercise regularly and early in the day. Don’t eat or drink right before bed. Stay away from caffeine and alcohol. Don’t smoke. Use your bed the way it’s intended to be used (meaning no phone talking, eating, computer working, checkbook balancing, etc., in bed). Get off your screens at least an hour before bed. Try a few gentle stretches before bed to help you relax. Make sure your room is cozy and comfy. All of these tips will help. If that’s not enough, and you still have a difficult time falling asleep, mindfulness exercises may help. There are many options available in the practice of mindfulness. The beginnings of many mindfulness exercises involve become aware of your breath, your heartbeat and the feeling of the individual parts of your body in contact with your bed or your comfortable chair, as you prepare for sleep. Following five minutes or so of deliberate, deep, relaxed breathing and feeling, my personal favorite relaxation technique is the thoughtful expression of thankfulness. It isn’t necessary to thank anyone in particular (though you may choose to do so, as I do), however, the expression of gratitude and the acknowledgment of goodness in one’s life, changes the balance and direction of thought patterns. There is a connection between gratitude and insomnia by way of neurotransmitters (you’ve heard of dopamine and serotonin). Sleep deprivation is associated with depression, anxiety and many other health issues. Lower levels of neurotransmitters are found in people who struggle with these (Volkow et al, Journal of Neuroscience 2012). On the other hand, higher levels of dopamine and serotonin are associated with better sleep and better mental health, in general, and people who regularly express gratitude tend to have increased levels of these chemicals. Studies indicate better sleep, with lower levels of anxiety and depression, are associated with higher levels of gratitude (Ng et al, 2012). It’s pretty simple. Before your head meet the pillow, spend 5-10 minutes expressing gratitude. Count your blessings. You’ll sleep better.

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