How to Sleep Better

Fifty years ago, United Artists released a slapstick comedy called Sleeper with Woody Allen and Diane Keaton. The plot involves a cryogenically frozen patient who awakens two hundred years later in an Orwellian America. The movie was a hit with critics and viewers. It was shot around Denver and features a soundtrack by the Preservation Hall Jazz Band of New Orleans. Streaming is available on Netflix.

Sleep enables the body to heal and refresh. It also helps avoid diabetes, hypertension, inflammation, and obesity. Sleep can also improve mental and physical performance. Follow the tips listed below to sleep better and use the accompanying resources for additional help. Consider seeing a health care provider for chronic difficulty falling asleep or constantly interrupted sleep.  

Tips

Breath - at bedtime, inhale for 4 seconds, hold breath for 7 seconds, then exhale, and repeat 3 times.

Decaffeinate – limit caffeine consumption after lunchtime.

Compensate - offset occasional sleep deficits with daytime napping or sleeping late the next day.

Prepare – avoid exercise, eating, drinking, and stressors before bedtime.

Relax - try meditating or listening to music to help fall asleep.

Schedule - go to bed around the same time every day and get 7 to 9 hours of uninterrupted sleep.

Track - use tracking apps to monitor sleep trends and reinforce good sleeping habits.

Conclusion

A good night's sleep helps us stay happy and healthy. It can also improve concentration and productivity. Use the resources listed below to sleep better. See a health care professional for problems falling or staying asleep.

Articles

Elizabeth Bernstein, Can't Sleep? Here are Some Surprising Strategies That Actually Work, Wall Street Journal, Mar. 23, 2021.

Richard Friedman, How Too Much Caffeine Can Lead to Sleep Deprivation, Washington Post, May 30, 2023.

Anna Gotter, Sleep Debt: Can You Ever Catch Up, Healthline, Nov.13, 2019.

Andrea Petersen, To Get A Better Night's Sleep, First Fix Your Day, Wall Street Journal, Jan. 12, 2022.

Staff, When to Call a Doctor About Sleep Disorders, WebMD, Apr 17, 2023.

Books

Daniel Barone and Lawrence Armour, Let's Talk About Sleep, Rowman & Lifflefield, Jan 15, 2018.

Lawrence Epstein, The Harvard Medical School Guide to a Good Night's Sleep, McGraw Hill, Oct. 16, 2006

Arianna Huffington, The Sleep Revolution, Harmony, Apr 4, 2017.

Staff, Your Guide to Healthy Sleep, National Institutes of Health, Aug. 1, 2011.

Stewart Levine, Guide to Physical, Mental, Emotional, and Spiritual Wellness, ABA Book Publishing, Aug. 23, 2018.

Checklists

Sleep Disorders (WebMD).

Sleep Hygiene (Harvard Medical School).

Videos

Tips for Better Sleep, Ted Talks, Sep. 2, 2020.

Unlock the Power of Sleep to Thrive in Work and Life, ABA Law Practice Division, May 1, 2023.

Websites

AASM (American Academy for Sleep Medicine)

AARP (F/K/A American Association of Retired Persons)

CDC (National Centers for Disease Control and Prevention)

NIH (National Institutes of Health)

SF (Sleep Foundation)