Note to Self: Schedule Time to Worry
Unpaid bills, overdue projects, groceries to get, and messes to clean . . . Worry pileups like these at the end of the day can make sleep as elusive as Bigfoot.
A better plan: Set aside time to worry about these things before you crawl under the covers. That way, the space between lying down and drifting off won't be filled with sleepless fretting. Here's how to make a date with your worries.
Make a Date with Paper
If nagging thoughts won't let you nod off, give yourself 15 minutes before bedtime to grab some paper and a pen and jot down what's on your mind, advise Paul Glovinsky, PhD, and Arthur Spielman, PhD, in their book The Insomnia Answer. (Browse their book online.) They suggest listing your concerns on the left page of a notebook and then brainstorming some solutions on the right side. And don't shoot for perfect problem-solvers. Even temporary solutions should help you sleep.
More Sleep-Better Strategies
- Keep a sleep diary. (Here's what you should include.)
- Adopt healthy sleep habits. (Here are the key sleep steps.)
- Warm up your feet. (Here's how it helps.)
- Start a walking routine. (Here's why.)
Answer these questions about your sleep habits to see if you need better sleep.
RealAge Benefit:
Getting 6 to 8 hours of sleep per night can make your RealAge as much as 3 years younger.
The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types of Insomnia. Glovinsky, P., Spielman, A., New York: Perigee Books, 2006.
