Five Tips for a Solid Snooze

Posted March 19, 2008 at 03:00 PM by Zola Jones

Section: Her Health, Her Motivation

You’ve surely heard the same old advice on how to get a good night’s rest before - have a light snack, take a bath, avoid watching scary movies and so on. But are you still having a hard time getting some shut-eye? Sleep problems are becoming increasingly common, with most women between the ages of 18 and 35 reporting “poor” sleep at least once a week.

A regular sleep schedule has a myriad of benefits, from more energy to a balanced appetite and optimal cognitive capacity. To put it plainly, you’ll work better, eat better and feel better if you get enough rest. Here are a few less conventional tips to get you on the road to restful wellness:

1. Work Out - But Not too Hard

That’s right - exercise is a crucial part of having a regular sleep cycle. In addition to the stress relief that a good sweat session offers, exercise also helps women fall asleep faster and sleep better than their sedentary counterparts, according to the National Sleep Foundation. Aim for around 30 minutes a day, at a time that works for you (some find that working out at night hampers their sleep, while others swear by it). And avoid working out too much - if you find that you can’t sleep, are constantly sore and thirsty and have mood changes, you may be overtraining, so step back.

2. Brush Those Pearly Whites

Obviously, you brush your teeth for hygiene and to get that gunk out after a big, garlicky dinner. But brushing up before bed can actually help you nod off, according to a new study out of Harvard University. Researchers are still unsure why those who brush their teeth fall asleep faster and sleep more soundly, but suspect it has something to do with sending a psychological “cue” to your brain, so that it equates brushing and that minty taste with bedtime. Plus, going to bed with spaghetti-breath is just gross.

3. Write It Out, Stretch It Out

If you can’t sleep because you’ve got a list of worries cramming up your head-space, try this tip from yoga teacher Marlena Lyons, who says she’s been using it for over 10 years to get a good night’s rest. First, sit down somewhere comfy with a notebook or journal, and devote 15 minutes to writing out whatever you want, however you want - worries, a to-do list for the coming week, or just a rant about that bratty co-worker. Don’t limit yourself in form or style, and don’t hold back. Then, release all that worry and negative energy with another 15 minutes of light stretching...after that 30 minute stress relief session, you’ll fall asleep feeling less anxious and a little more limber.

4. Flip The Clock

Trying to fall asleep with a digital clock glaring at your face can hardly be pleasant, and it may actually worsen your rest. Studies show that women who sleep facing a digital clock not only take longer to nod off, but wake up more often during the night. Most women also report feelings of worry and anxiety, when they see the time and fret about not getting enough rest. Sure, you need that alarm to go off at 6 a.m. - but does the clock really need to be turned toward the bed? It sounds simple, but flip it to face away from you, and you may actually reap serious sleep benefits.

5. Try Turning UP the Volume

It sounds counterintuitive, but some people actually swear by sound to help them fall asleep, and you can buy noisemaking machines for that very purpose. If you’ve always kept a silent bedroom, but are having problems sleeping, try some “white noise” for a week or two. Noisemakers usually offer a few different options and volume settings, from forest sounds to crashing waves. Avoid anything with talking or music with lyrics, as this can be distracting and will only make it harder to doze.