We Work Too Hard At Getting To Sleep(01 of10)
Open Image ModalWe cannot literally "go to sleep." Believing we must be intentional and even calculatingto steal into the elusive world of sleep further activates and tethers us to waking. Inletting go of intention we discover that sleep is always present just beneath the surface of waking. There is nothing we need to do to get there. But we have to do that. (credit:alamy)
We Overexpose Ourselves To Light At Night(02 of10)
Open Image ModalIn an effort to relax, we commonly curl up with a book or TV show prior to bed. Ascomforting as this may be, it invariably overexposes us to light. Nighttime illumination,especially the blue wavelength of light, encourages waking and suppresses melatonin.Consider using "blue blocker" glasses that filter out the blue wavelength of light andpromote melatonin production. (credit:alamy)
We Use Alcohol As An Artificial Braking System(03 of10)
Open Image ModalMany of us accelerate so mindlessly through the day that we cannot slow without thehelp of alcohol or other sedating substances. Alcohol does apply the brakes, but it doesnot get our foot off the accelerator. When alcohol is metabolized, usually during sleep,the brakes are suddenly released and we surge forward toward waking. Become moremindful of your pace and begin slowing down through the late afternoon and evening. (credit:alamy)
We Believe Sleeping Pills Actually Work(04 of10)
Open Image ModalLargely as the result of sophisticated direct-to-consumer advertising campaigns, the use of sleeping pills has been soaring over recent years. Sleeping pills do not so much facilitate sleep as they mask the experience of sleeplessness. Rather than drugging yourself into counterfeit sleep, explore, identify and address what keeps you up at night. (credit:alamy)
We Linger In Bed When Sleepless(05 of10)
Open Image ModalThere is a common belief that when one can't sleep, its best to remain in bed and atleast get some rest. This practice usually results in conditioned insomnia -- a subtlebut powerful association of one's bed with wakefulness. Go to bed only when you feelsleepy, and get out of bed and relax when you can't sleep. (credit:alamy)
We Scrutinize Our Nighttime Wakefulness(06 of10)
Open Image ModalWhen unwanted wakefulness appears at night, it's often greeted with judgment and evenself-recrimination. Judging or going to battle with wakefulness will only further delay the return of sleep. Varying degrees of nighttime wakefulness are perfectly normal. In fact, sleep and waking are not mutually exclusive experiences. (credit:alamy)
We Dismiss The Value Of Dreaming(07 of10)
Open Image ModalToo many people believe dreaming is an optional and even inferior kind of sleep. Infact dreaming is critical to our physical and mental health as well as long-term memory.Cultivate greater openness to the mystery of dreams by journaling and talking aboutthem. Don't succumb to oversimplified approaches to interpretation. (credit:alamy)
We Consume Excessive Stimulants(08 of10)
Open Image ModalCaffeine, as well as energy drinks and high glycemic foods, are typically used tocompensate for sagging energy associated with poor sleep. Make sure to get the sleep you need so you are not beating a dead horse. Use caffeine more intelligently to facilitate the natural flow of energy, rather than to override the need for sleep. (credit:alamy)
We Doze Or Nap Throughout The Day(09 of10)
Open Image ModalDaytime sleepiness is a common symptom of nighttime wakefulness and can lead todozing or napping. Although there is strong evidence supporting the benefits of napping, it can reduce nighttime sleepiness and disrupt circadian rhythms. Don't give into daytime sleepiness, but don't go to battle with it either. Do all you can to improve your sleep. (credit:alamy)
We Sleep In On Weekends And Holidays(10 of10)
Open Image ModalSome of the appeal of weekends and holidays is the freedom they allow us to compensate for sleep lost during the week. Good as it might feel to sleep in, it also disrupts our circadian rhythms, contributing to continued poor sleep in the future. Get over the adolescent notion that an early and regular bedtime is a punitive. It's actually a pleasure. (credit:alamy)