The Happiness Project

I used to have a lot of problems getting out of bed in the winter. I always followed recommendations about turning the heat down. I had cold feet all night, which would prevent me from falling asleep. My muscles were contracted all the time and getting out of the comfort of my warm bed was almost impossible, especially if I thought of the freezing ceramic floor in the cold bathroom were I would have to get undressed before I got under the warm water.

Now that I keep the heat up, I just get out and start my day. No fear of moving from the spot I just heated to a new cold spot, no trouble getting out of bed and looking forward to my shower.

Last year I got only 1 cold. I used to catch everything. This year, I still haven't sneezed...

Sleep warm!

I found out that I could program my cable box to go on/off.

If it's silent in the room, my brain just keeps working, so I switched to a music station (soft jazz works for me, just music, no vocals), turned the volume low, and programmed the box to shut itself off a few hours later, when I'm in deep sleep. The music provides the background noise that allows me to drift off.

I focus on breathing to help me fall asleep. I also learned a technique in a yoga class that helps me. If you lay flat on your back with your arms spread out on opposite side of you with your palms facing up to the ceiling...listening to yourself breath with you eyes closed...its very helpful.

I sleep best when my bedroom is very cold. We don't get that often in Los Angeles.

At the same time, I agree with Anonymous above who said, "sleep warm."

I'm in bliss and sleep best when I'm warm under thick comforters in a cold room.

Is it the temperature contrast itself or the feeling of winning over the challenge of natural elements that makes this such a lovely experience?

Or is it that I grew up in Connecticut, and we didn't have heat at night. My mother ironed my pajamas so I'd have that heat around me while the sheets in my bed warmed up. I slept warm and cozy despite those frigid winter nights.

And yes, I like the room as dark as possible.

Thanks for a great article!

Joanna

As a hypnosis and sleep expert, I can recommend all of the above tips apart from yawning and chilly bedrooms. Some more of my own.

Simple tips

1. During sleep, we tend to be completely relaxed and content. Many self-proclaimed gurus fail to achieve this during the day. Make sleep a priority. Most people will suffer with < 8 hours, some with < 9.5 hours.
2. Relaxation is key, both physical and mental. Showers & baths help, as can electric blankets & hot water bottles.
3. Avoid caffeine within the last 4+ hours of your day. I extend this to tobacco, food and alcohol too although the significance of these latter ones depends on the person.
4. Avoid TV, internet and exciting books within l+ hours. Conversely, any reading work which bores you stupid works very well as long as it's something you're not stressed about.
5. Stifle yawns. The inrush of oxygen tends to wake you up.
6. Never ever worry about getting a good night's sleep - that is the main cause of insomnia. 4 hours deep relaxation will get you through the day. Sleeping pills like melatonin may provide important reassurance.
7. A surprising number of insomniacs who seek my help have partners or children who disturb them. Do not allow them to. Insomniacs need to be put their sleep needs first.
8. Meet your needs throughout the day, whether exercise, nutritional, emotional, spiritual and they won't keep you awake.

Advanced
9. Convince yourself throughout the day as to when you're going to be tired & sleepy. You have an internal clock that needs changing 4-12 hours in advance.
10. Track your 90 min biorhythm/sleeping cycle. Plan to be in bed 20 mins before the next one.
11. If it's too cold/noisy to open the bedroom window, invest in plants or an air ioniser.