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DO EVERYTHING BETTER IN 2008

By David Gregory

For those wanting to fall asleep easier, counting sheep is so 20th century. Now, the business of falling asleep is fraught with do’s and don’ts. What actually works? Here are some surprising answers from Renae Teiken, the education and clinical coordinator for PDS, Olmsted Medical Center’s sleep experts.

1 Don’t order that pizza you’re craving at midnight. It may taste good, but eating a big meal, especially one high in fats, can wreak havoc on sleep cycles. “You can eat a light snack to get you through the night, but avoid eating large meals for 3-4 hours before bedtime,” Teiken says. Fight those late night fast food marketing campaigns.

2 Don’t confuse tired with sleepy. Many people try to exercise right before bed, hoping the exhaustion will carry them into slumber. They’re surprised to find they can’t fall asleep. That’s because the body needs to cool down in order to get real rest. “The ideal exercise time is morning to afternoon—at least six hours before you sleep,” says Teiken.

3 Make a designated worry time. “If your mind races, or you can’t fall asleep for 20 minutes or longer, get up and go to another room. The bedroom should be a peaceful place,” Teiken says. Beat the mind to the punch: set aside some time right after work to decompress and think through the activities of the day. That way, your mind doesn’t associate the bedroom with the stress of work and the daily grind.

4 Put down that drink. And cue the complaints: “But it helps relax me!” and “It’s part of my routine!” Though alcohol will make you drowsy, it actually stimulates the brain. “Alcohol will disrupt your sleep staging, and it arouses your mind later in sleep,” Teiken says. Smokers beware: nicotine does the same thing.

5 Stay consistent. Maintaining the same bedtime and wake time every day (even, gulp, the weekends) will help get your body ready for bed every night. If napping is your thing, make sure you take it at the same time every day—“and no more than an hour,” says Teiken.

6 Read, don’t watch. Leno and Letterman may be welcome in more bedrooms than anyone else in America, but they won’t help you fall asleep. According to Teiken, “TV is a stimulant and we encourage people not to have a TV in the room. It keeps people from sleeping as well.” She recommends reading a book instead. Start in a chair and, when you begin to get drowsy, move to bed and a restful night’s sleep.