The Tip of the Iceberg: 3 Steps to Better ZZZs

Posted on Thursday, March 7th, 2019

sleeping cat

Dear Patti,

No matter what I do, I can’t fall asleep. Even when I go to bed early, I’m still tossing and turning at 1am. Help!

Sleep difficulties can strike at different stages: falling asleep, staying asleep and waking up. Trying to regulate your sleep is almost like a research project… you need to try changing different variables to see what is most effective for you. Here are some ideas to experiment with.

Not asleep? Get out of bed.

Ever felt “woken up” just by the smell of coffee? That’s because our brains are great at learning associations – in this case, your brain connects coffee with being awake, and you feel a jolt of energy before you even take a sip.

A similar effect can happen if you lie in bed awake for too long. Instead of viewing your bed as a place to catch some ZZZs, your brain links it with wakefulness. To prevent this, do not spend more than 30 minutes awake in bed. If 30 minutes pass and you’re not asleep, get out of bed, keeping the lights down, and engage in a low-stimulating activity until you start to get sleepy; then go back to bed. Doing this will start to increase the association between bed and sleep.

Set yourself up for successful sleep.

Before crawling back into bed, make sure you and your room are set for sleep.

  • Keep your room dark and cool. And don’t forget an eye mask to help block light and keep your eyes shut!
  • Minimize disturbing noises. If external noises are beyond your control, try a white noise machine, fan, or other relaxing sounds – even a ticking clock can help focus your mind.
  • Shut off electronics. Blue light from screens can alert the brain and make it tougher to fall asleep.
  • Don’t go to bed hungry. Sleep doesn’t go well with a growling stomach! Hunger keeps your brain alert and makes it more difficult to settle your mind, so be sure to have a light snack before bed.

Create a relaxing nighttime routine.

Relax your brain and body with the following techniques:

  • Meditation: This and other mindful activities help focus your attention and calm your mind. Try Insight Timer, a free app with thousands of guided meditations – including many focused on sleep!
  • Deep breathing: Note the rising and falling of your breath, and focus on the parts of your body where you feel these slow inhales and exhales.
  • Progressive muscle relaxation: Squeeze, hold, and then release your muscles – starting with the tips of your toes and moving all the way up to the crown of your head.

Remember… these in-the-moment strategies are just part of the picture. What you do during the day is key to building up to a good night’s sleep. This includes stress reduction, limiting your daytime naps, reducing caffeine past a certain time, and perhaps most importantly, maintaining consistent sleep and rise times.

For more tips, be sure to check out the Library’s Essential Study Skills Sleep Guide!

Sleep tight!

– Patti, Counsellor


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