Strategies for Better Sleep: Embracing Nighttime Peace

A few nights ago, awake like a vampire, I realized that difficulty sleeping is one of the most frustrating signs of aging. I can accept that endurance and determination might wane with age, but not being able to sleep? How is this even possible? If sleep is what the body does when it doesn't have the energy for other things, then difficulty sleeping feels like nature's way of saying, "Sorry, I have nothing more to offer you."

"Calm down," I told myself while drafting a will. "There is currently a global pandemic and a severe economic crisis. Maybe your brain needs more help to fall asleep amidst so many dangers." After all, our ancient ancestors who managed to sleep soundly despite suspicious movements in the bushes likely didn't survive to pass on their relaxed genes.

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But if alertness in times of stress is essential, why even try to sleep better? Because a tiger is a concrete threat the mind knows how to handle, while the coronavirus and the global economic crisis are abstract threats we can't resolve at night. Sleep is also a significant part of self-care, improving our ability to deal with health and financial threats.

Yes, you can take a pill. My attitude towards drugs is liberal, but dependence on pills for sleep is not recommended. That's why I've compiled some recommendations that work for me and those close to me. Some are familiar, and others might be new. Almost all are simple to implement and inexpensive (except one).

1. Go to bed tired

It sounds trivial, but it's not simple. The intuitive way is not to go to bed too early, but this can create a new problem: not getting enough sleep and being tired the next day. The way to stop this loop is to get up earlier than usual on the day you want to sleep well. During the lockdown, when under great mental stress, I noticed that starting the day around five in the morning helped me sleep better at night.

Another suggestion is to be exposed to more daylight. When I lived in New York, jet-lagged for many days, exposure to the sun helped my brain synchronize to the local clock without pills.

2. Use child sleep strategies

What helped your child sleep can help you too (except sleeping with mom). My main advice is not to nap at noon. Remember the terror of a baby napping late in the evening? "Let him sleep or wake him up?" If you want to sleep well at night, avoid napping during the day. When it's tough, I prefer taking Ritalin—anything but napping! Ensure you take medications at the optimal time for your sleep schedule.

Don't collapse into bed too early due to post-meal fatigue. The tiredness after eating is deceptive. People suffering from lack of sleep might confuse it with the hope that tiredness will turn into a sweet night's sleep. But you're taking a risk, just like with a baby you hope will sleep through the night.

Create a sleep routine, such as taking a pleasant bath before bed. Another tip is to put a stuffed animal in bed. If you're not allergic, a furry doll can be soothing.

3. Use separate blankets

Sleeping with a shared blanket is a nightmare for light sleepers. Even if not all couples are built for this, it's perfectly fine to sleep with two blankets. If lights bother you, have the last person to go to sleep turn off the lights. If noise bothers you, avoid baths in the middle of the night, high heels, or slamming doors. If you're allergic to a dog, someone else should take her to their room.

4. Prepare for the night

The next night will be like the one before. Prepare for disturbances: avoid drinking lots of water before bed, keep everything you might need by the bed (water, tissue, nose drops), and dress according to how the room will be in the middle of the night.

5. Use the bedroom for sleeping

Working from home during the pandemic blurs the line between home and office. Try to return the bedroom to its original purpose. For this magic, you need darkness and silence: darken the room, turn off small lights, close the blinds, use a heavy curtain or a blindfold, block noise with earplugs, and mask electrical signals.

6. Adapt bedding to the season

Adjust your bedding according to the season. Change sheets often, ensure ventilation, and use appropriate bedware. An open window for a few hours a day can ventilate the room and is highly recommended.

7. Reduce anxiety before bed

Sleep is scary even without tigers in the bushes. Avoid reading the news before bed and keep screens away from the bed. Reading before bed can calm you, and if books bore you, even better—they'll put you to sleep quickly. Various music and content services offer sleep improvement programs. Find suitable music and program it to stop after you fall asleep.

The heaviest item on this list, literally, is a heavy blanket filled with particles that fall on the body like a tight hug. It's not too warm for summer and creates a feeling of being held, similar to how babies are wrapped.

Conclusion

If you wake up at five in the morning, expose yourself to daylight, avoid naps, follow a bedtime routine, go to bed tired in a well-ventilated room with fresh sheets and fitting pajamas, set an alarm for 5:30 AM, turn off the light, put on relaxing music, have sex, drink a glass of water, and use a separate blanket, you'll likely improve your chances of feeling part of the human family the next day.