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To cure insomnia, go to bed later!

Wednesday, October 12, 2011

This week I joined the Better Sleep Challenge, and I'm logging my sleep/wake cycles. It's surprising that I function so well during the day. I'm not getting any great quality of sleep. So today I see this article, and it's worth a try (notice the average age of participants--I'd better get a handle on this now:

New study: Researchers gave 79 women with insomnia (average age 72) printed material on good sleep habits or four weeks of behavioral therapy that included in-person counseling. Result: Those who received therapy significantly improved sleep by going to bed later, waking up at the same time each morning and limiting time in bed. Theory: Turning in later increases one’s natural sleep drive. If you have insomnia: Go to bed later, when sleepy, and get up at your usual time each day. Your total time in bed should equal your average amount of actual sleep plus no more than 30 minutes.

Daniel Buysse, MD, professor of psychiatry, Sleep Medicine Institute, University of Pittsburgh School of Medicine.

Sounds easy enough, but I'll take any suggestions you have. Got any tricks for getting a good night's sleep?
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Member Comments About This Blog Post
  • no profile photo CD10088209
    When I am 72, I will finally be able to sleep because my kids will finally have gotten out of my bed and out of my house!!! LMAO
    3147 days ago
  • COLUMBINE2
    I don't have this problem, but I recently read that using the computer before going to sleep does something to your brain that makes it hard to go to sleep. It also advised against having your cell phone on nearby (the constant light) and frequent interruptions...even if it's only an incoming text. I have friends (and also tons of twenty & thirty-somethings) who sleep with the bloody thing right at their fingertips & answer it even after they're asleep.

    Put the computer to bed in a separate room an hour before your bedtime and put the cell phone in the bread drawer for the night! Good luck!
    3151 days ago
  • BBONET
    Jazz, i also belong to that team and I have no problem falling asleep, I just wake up every hour on the hour (due to the pain in my shoulder). I function well during the day, but i am exhausted at night and as soon as I sit down I am ready for sleep (which is usually late), but can't sleep all the way. Welcome to the team. emoticon
    3156 days ago
  • BLUESKY104
    Very interesting info there -- I have no problem staying up later-- it's the getting up at the same time every day that gets me -- I have no usual time to get up-- maybe that's my problem emoticon

    Good luck with the Better Sleep Challenge

    Cathy
    3157 days ago
  • GOLFGMA
    I am one who lives on 5, 6 or at the most 7 hours of sleep. I take melatonin (10mg) and that does it for me. I also read for a while after going to bed to get really sleepy. On the days I play golf I have no trouble. I'm tired enough to sleep then. LOL

    emoticon
    3157 days ago
  • MAYTE1975
    Very interesting. The problem is when you wake up a lot of times during the night and you have to be at work at 7:00. emoticon
    Give it a try , maybe it helps.
    Something that worked for me is to avoid any caffeinated drinks during the afternoon.

    3157 days ago
  • CHELEMIA
    I have had insomnia as well. meditation helps if you are strong willed. I drift so it doesn't work for me. Although I am not near the 72 age range LOL I find that going to bed tired is right. but I also find If I am reading a good book, blogging, playing computer, I will work past the tired zone and enter Zombie stage...then I am in trouble because Zombie stage affects memory and stress modes and I ly down and review oh..what I did today, what I will do tomorrow, why I did this, what bills did not get paid, what I should have done, what could be done, what.....
    and so on.
    So Tired zone is important to learn and recognize.
    Then I have to use music; preferably with no words. I use cable music but timed radios, CD's, MP3s, and IPODs would work too.
    No words help so I don't bebop instead of relaxing.
    I use oldies and zen music but thats your choice.
    then I either focus on the music or on a short story line....Not life!!!!
    I am usually out by second verse or after a character intro.
    It doesn't matter what you occupy your midn with as long as it is irrevelant to you.....
    wait does that even make sense???
    Also I find once a weekish, sleeping in or even a nap isn't a bad thing.
    3157 days ago
  • no profile photo CD9226748
    Interesting blog! I am trying to go to bed later and restrict any naps to keep my sleep at 7-9 hours per day. Staying up later is the big challenge - especially staying up later without eating! How are you doing with this?

    Marcy
    3157 days ago
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