By Stew Smith
Your No. 1 stress recovery tool is sleep — and you’d better get good at it, because it makes up roughly a third of our lives.
We recover from all types of life’s stresses as we sleep. Without sleep, stress becomes chronic, and we develop high blood pressure, an increased risk of heart attacks and strokes, digestive issues, a weakened immune system, mental health issues and more.
To keep these stresses from overflowing, we need to learn habits and rituals to help us fall asleep quickly.
Before Bed: Getting Ready to Sleep
These quick tips are some of the basic requirements for falling asleep easily.
Lay off caffeine at least six hours before sleep.
Caffeine definitely interferes with sleep for most of us, but so do nicotine and alcohol. None are ideal for helping us achieve restorative sleep.
You need cool, dark and quiet sleeping areas.
If you cannot get your room dark, calm, cool and quiet, try earplugs, an eye mask and a fan after a shower before bed. These three qualities in a sleeping area help prepare us for a better night’s sleep.
Avoid screen time an hour before bed.
This is also known as settle-down time. Turn off the phone, computer and television before getting ready for bed. You can listen to soothing music, read, turn off bright lights, write tomorrow’s to-do list or journal — but lay off the electronics.
Set the alarm an hour before bedtime to begin the sleep ritual.
Just as you teach your children how to get ready for bed, bathe, put on pajamas, read them a story and turn off the light, we should practice what we preach, because it is a bedtime ritual that works.
In Bed: 5 Strategies for Falling Asleep Faster
1. Wear earplugs and focus on breathing.
I discovered this when sleeping in a military barracks, trying not to hear 10 other people snoring. Use standard soft-foam earplugs. You will be able to hear your breathing better, focusing on your inhales and exhales. When you have intrusive thoughts, use any of the following techniques to deal with them and get back to focusing on your breathing.
2. Avoid thoughts that keep you awake.
We all have thoughts throughout the day and night. How you deal with them could keep you awake. Try any of these three options:
Write down all thoughts (especially anxious ones) and to-do lists for tomorrow on paper before bed or when they appear in your thoughts while trying to sleep.
Say, “I wonder what my next thought will be?” in your head, as this tends to clear the brain from thoughts temporarily. You may have to say this several times, but you will find time to focus on breathing. This works with about half of those who try it, but regardless, when a thought enters the mind, acknowledge it and let it go, asking the brain the same question again (from “The Power of Now” by Eckhart Tolle).
Learn to remove intrusive thoughts. Think of a word such as “sleep” for instance. Spell it in your thoughts. Then think of another word that starts with S, L, E, E, P and then spell those words. This is like “counting sheep” and can be helpful if you are easily distracted by these common intrusions.
3. Sleep near pets.
Sleeping near dogs and hearing them breathe can promote theta brainwaves, which are associated with REM sleep. It also helps to reduce blood pressure and anxiety and regulate emotions.
4. Focus on peaceful settings.
Think of quiet and happy places you have been to or have only seen pictures of. Take in the scenery, smells, sounds and feel of the area you visit. This can often distract the mind from sending worries about tomorrow or regrets from the past.
5. Relax your body and get comfortable.
If you have served, you may have learned that you can sleep without any of the above strategies, other than a place to sit or lie. Most military people with regular sleep schedules can sleep anywhere, anytime except when they have trouble relaxing. Focus on relaxing the face, neck and shoulder muscles. You can start this process off to fall asleep quickly, no matter where you are.
Think of sleeping not only as a biological necessity but a skill you should want to develop just as you develop strong study habits to pass a test, train to get accepted into military programs or learn what to eat for fuel. How much we sleep, fuel our bodies and work will determine how we achieve optimal performance in our endeavors and build longevity for many years to follow. Strive for 6-7 hours a night as a realistic number, but the more you can get in between seven to eight hours, the better.
