I ran into a friend at a party the other night who said he’d spent the past week “recovering.” Miami had just hosted the Super Bowl, and my friend, who’s normally in fine shape and not a night crawler, had just hosted a number of late-night events for some football-loving out-of-towners. “The food thing,” he said, had not been good. This made sense on three levels:
1) Unless you’re choosing health-promoting restaurants, then dining out or eating take-out on a regular basis will eventually start to wreak havoc on your body.
2) Free food – the kind offered at Super Bowl parties and other celebratory events — tends to be of cheap quality. It’s free, and it’s freely available, so you eat more of it. And because you’re usually holding a glass of alcohol in your other hand, you’re more likely to get a bit tipsy and thus less likely to make sound choices in terms of both quality and quantity.
3) Messing with your sleep cycle, the way my friend did, can actually cause you to eat more, as you’re disturbing your circadian rhythms.
The body likes routine. It likes to go to bed and wake up at the same times. It likes to get hungry around the same times each day. It likes regular sex and regular exercise. Knock any of those elements out of whack, and you might find your appetite — and your weight — off-kilter.
If you are experiencing trouble sleeping, you might wish to try the following tips:
1) Turn off the computer, the television and the blackberry a good two hours before bed. This one’s a biggie for those of us now wired into the world 24/7. Electronic devices can hinder the body’s ability to relax and drop into a somatic state. Kill ‘em.
2) Eat lightly at dinner. If you’re struggling to digest, you’ll have more trouble falling and staying asleep. And you’ll be more prone to vivid, disturbing dreams.
3) Try not to overheat the body too close to bedtime: exercise and bubble baths might relax you, but it’s best to do them a good three hours before bed.
4) Friends tell me their sleep worsens in the winter: the heat is on and they’re piling on the blankets. It often helps to regulate the temperature to around 65 degrees; you’ll want the tip of your nose to be cool.
5) This might sound counterintuitive given what I just said, but if you find yourself too cool and yet don’t want to add another blanket, try a luxurious pair of cashmere socks. They’ll keep your feet warm without overheating your back.
6) If possible, don’t use your bedroom for anything but sleep, reading and sex.
7) If you’re prone to “mind-racing” syndrome when your head hits the pillow, give yourself a block of time about an hour or two before bed to write down your thoughts. Whether it’s a To-Do list, a cranking out of ideas, bad poetry (yes! I write it all the time, and it really helps), a rant against your boss, or a gratitude list, get it out of your head and onto paper before it begins its insidious invasion.
The first thing I ever sewed with a sewing machine. A hobby that incorporates creativity and repetition -- sewing, knitting, yoga, dance, tai chi chuan, painting, or even conscious walking -- can profoundly relax you.
On that note, if you’re not a meditator or yoga practitioner, now might be a good time to explore relaxation exercises. You can sit in a quiet, dark place and practice some deep breathing. Try Qi Gong, T’ai Chi, meditation, ballet stretches, sounding your barbaric yawp, even sewing, as it’s rhythmic and meditative…
9) Get in bed a good 30 minutes before you want to fall asleep. Read. No magazines, please: the colors and photos tend to stimulate the brain. I like fiction. It transports me, doesn’t challenge my mind to learn a difficult concept and keeps my eyes trained on black-and-white copy.
10) Did you wake up in the middle of the night? Can’t get back to sleep? Don’t fight it; try reading some more. Or, if there is something emotional tugging at you, try writing. Longhand. Get it out of your system.
Delicious, but probably not the best thing to drink before bed, as it dehydrates you.
11) Experiment with hydration. You don’t want to go to bed right after downing two big glasses of water, but many people wake up in the middle of the night parched. Make sure you’re drinking enough during the day and eating water-based foods such as fruits, salads and fresh vegetables. Cut back on the booze, especially before bedtime. A nip might relax you into sleep, but that sleep will likely be shallow.
12) If the insomnia is being caused by a newborn, know that this too shall pass. If it’s emotionally or anxiety-induced and has been going on for some weeks, though, consider finding someone to talk to about what’s going on in your head and heart.
If that doesn’t appeal to you, consider making time during your day — even if it’s 20 minutes — for creative or relaxing pursuits: sit and do nothing. Preferably near a sunny window or, if it’s not too cold, outside. The Italians are masters at this.
Try painting or drawing and revel in how much you suck at it. Take a belly dancing class and get in touch with your hips and sensuality again. And, I’ll say it again: have more sex, as it’s a great soporific. (Single? Meet my friend the Pocket Rocket.)
One of my favorite spots on Earth: a perfect "do nothing," sunny corner of my friend Shannon's house.
13) Note that I’m not recommending any commercial concoctions or herbal sedatives here. That’s because I’m not an expert. That said, if you’re going to try the sleeping pill or herbal route, note that certain ones might actually exacerbate the problem, depending on what’s causing the insomnia in the first place. This is not something you’ll want to experiment with without supervision.
14) Also note that if you do wake up ravenous, start with a glass of warm water or tea. It’ll fill you up a bit, and, if you’re dehydrated, alleviate that problem. Still hungry? Stick to something light and sedating, like toast or another carbohydrate with a bit of fat for satiety.
15) If possible, take a mini-vacation. Or a big one. If you’re reading this on Monday, know that I’m currently lolling around somewhere in the Florida Keys. If that’s not a cure for insomnia, I don’t know what is. ;)
