Simpleology Blog

Shuteye Science. As our lives get more and more hectic, many of us find it harder to get good quality sleep.

We all need sleep--but it seems that many of us aren't getting enough of it. In fact, sleep research done in 2007 revealed that about 70 million Americans either find it difficult to fall asleep or don't feel energized from sleep.

Popping sleeping pills may be one of the ways for the sleepless to get some shuteye, but it's not the only option they have. As long as you're sure that your sleeplessness isn't cause by some other health problem, you can try out these expert sleep tips:

1. Take 20 minutes to get sleepy. "If you can't fall asleep in about 20 minutes, whether at bedtime or after awakening in the night, go into another room and do something else until you get drowsy." says that Lori Miller Kase in her article, "New Ways to Sleep So It Counts." She emphasizes, however, that you shouldn't use a clock or watch to mark the 20 minutes because doing so "causes alertness and possible stress." Whatever you do, avoid things that require concentration (such as video games), vigorous exertion (such as exercising or cleaning), or involves anything upsetting (such as watching the news or adding up your bills). Try light reading or listening to some soothing music.

2. Turn off the lights at night. Bright light stimulates the brain to be alert. So, avoid it within two to three hours of bedtime or if you get up sometime during the night. Dr. Michael Breus, author of Good Night: The Sleep Doctor's Four-Week Program, suggests: "Aim for no more than 40 to 60 watts of light in the room when you're winding down before bedtime, and no more than 30 to 40 watts of indirect light when you're trying to sleep."

3. Transform your bedroom into a sanctuary. Various experts recommend that you ban work and other stress-causing activities from your bedroom. The room should be strictly for sleeping. Make sure your bed and your pillows are as comfortable as possible. Your bedroom's interiors should also be spacious and free from clutter. The temperature in your bedroom should also be conducive for sleeping.

On top of all these tips, it's important for you to learn how to let go of your worries. Stress often causes people to lose sleep. Just make the extra effort to tune out all your concerns when bedtime comes around--or else you'll just end up feeling exhausted when morning comes. Bottom line: Your objective is to get enough sleep. Dr. Kenneth Berge of the Mayo Clinic states, "For most adults, seven to eight hours a night seems about right."

In any case, if these tips don't work on you, you should see a doctor to find out what's really keeping you up at night.

Suggested Resource: Check out Simpleology 103: The Simple Science of Personal Energy and find out how else you can ensure total fitness.