Getting yourself to fall asleep can sometimes feel like a major struggle. Do you know that 40% of adults in the US report symptoms of insomnia at some point annually? The CDC states that insufficient sleep is a public epidemic.

A man is a genius when he is dreaming.

—Akira Kurosawa

Let’s look at what may be in the way of getting enough sleep. If sleep is something our bodies need and crave, why is it so difficult to not only get to bed at a reasonable hour, but to actually fall asleep?

This is a problem if, like me, you enjoy waking up early to get a head start on your day. It is extremely important to give your body its full rest during the night, so you will be ready to rise early and make the most of your day. Let’s look at the ‘process of getting to sleep’.

The Principles of Sleeping Well

I have always been an excellent sleeper. Depending on what is going on in my life, however, I may experience some challenges.

Our life directly affects our sleep – even if we sleep alone and don’t factor in sleeping in a bed with someone else. Although much of the same principles apply. Here are some basic principles that, when done properly, can benefit sleep:

Bedroom

Create a room that is pleasant, peaceful and comfortable. This includes colors you choose, luxurious bedding, and the items that you decorate with.

Mattress

I change my mattress every 7-10 years. It is important. I know that most mattresses come with a 20-year warranty, and they can be very expensive, but the mattress is what cradles us for sleep.

Temperature of the Room

I prefer cool temperatures as they induce sleep, especially with a cozy comforter. If the room is too warm, I find myself kicking off the blankets and tossing around. Choose a temperature that suits you.

Pillows

Have good, comfortable pillows, including several for body parts that may need more comfort. I learned in Yoga that our body parts are relaxed when supported by bolsters or pillows.

Side of the Bed

Your position in the bed will affect how you sleep. Experiment with the part of the bed that relaxes you and where you feel most comfortable. It doesn’t have to be a traditional one side. I sleep in the middle.

PJ’s

What you are wearing or not wearing for sleep is also important. Choose comfortable breathable clothing if you choose to wear something. I like to wear bed clothes that will not pull on me while I am sleeping. Material also matters. That is, when I am wearing something!

Circadian Rhythm

This is the natural processes that create physical, mental, and behavioral changes. Having a natural sleep pattern is what will allow you to get your best sleep. Sleeping the same or similar hours each night will establish the pattern. Once you have the pattern, your body will easily fall asleep and awake in the rhythm or pattern that you have made.

By creating a circadian rhythm, your body will become accustomed to the pattern. Just like if you have created a poor sleep pattern ignoring your natural circadian rhythm you will be sleep-deprived.

Daylight Saving Time

I have never been a fan of changing the clocks, and apparently, neither have the farmers. It is just my belief that changing the clocks only confuses my circadian rhythm and is an unnecessary practice, but we will leave that discussion for another day.

How to Prioritize Sleep

So how can you make the transition to take your body from a wakeful state to a restful state in a more effective way? With the busy lives we live, the multi-tasking, job, family, responsibilities and then throw in social media, and vast amounts of technology, it is no wonder that we are overstimulated at bedtime.

I have found that I have to prioritize my sleep ritual to help my body relax and prepare for a night of not just good, but excellent sleep. Sleeping when made a priority like food, water, and shelter, can have many health benefits and improve your overall mental state.

Let’s take a look at 4 key componentsto building your ideal sleep space:

Make a Conscious Decision to Not Take Your Electronics to Bed

We have heard too many times over the past decade that to help our sleep environment we need to shut off all technologyand electronics. There is no reason to sleep with your phone, yet many still do it. I love my phone just as much as you, but I don’t sleep with it. That also goes for laptops, the TV, and any other electronics.

Resist the temptation to look at your emails, Instagram, Facebook, and my biggest distraction, Pinterest, before bed. ALL of it will be there in the morning. You have to make good decisions to get what it is you want.

Recognize the Power of a Nourishing Dinner

Make sure you have eaten a nourishing dinner. One that will stay with you, so you are not hungry. You do not want to overdo the sugar as it will wreak havoc on your sleep. I try not to eat past 8p.m. so that my body has time to process dinner and prepare my system for sleep.

Set a Bedtime and Stick with It

I have set myself a reminder that says, ‘Get ready for a wonderful night’s sleep’. Why not? When we are exhausted, our brain sends signals to our body. However, we confuse those signals with hunger signals. Late night snacking is nothing more than our body telling us we are sleep-deprived.

That is why we think we get hungry late at night. When really we are tired, and it is our brain trying to signal us to go to bed. This not only may help with sleep, but also weight control.              

Get Ready with a Bedtime Ritual

I like to take a hot bath or shower before bed. Bathing is not only relaxing, but it prepares us for a good night’s sleep by beginning a sleep ritual. Freshly bathed, I make sure that my sheets are clean and crisp.

I am a big pillow person. I have a silk pillow case on the pillow I rest my head on. I arrange a few other pillows under my knees and on my side so that if and when I turn during the night, my body is comfortable, and I am not awakened by the discomfort of moving. I am cradled in a familiar arrangement.

Yes, I have become an Olympic sleeper.

Bonus Tip: Morning Routine Is Just as Important

Create a morning routine that you look forward to. How will you wake up and begin the new day? Have a morning routine in place, awake at the same time every day and do something pleasant that you enjoy.

I wake up naturally when the sun begins to shine through my windows. I never set a loud annoying alarm clock to shock me into waking up – that is just awful! I never wait until the last possible minute, jump out of bed, run and rush around until it is time to get out the door – who would look forward to a morning like that?

Rushing in the morning serves no good purpose. I stick to my routine whenever possible, remembering there are no hard and fast rules, and it is wonderful! How we start our day is how we live our life!

Read more: American Journal of Managed Care.

Let’s Have a Conversation:

Are you a good, bad or great sleeper? What do you think prevents you from a good night’s sleep? How do you think poor sleep is affecting you?