Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
August 17, 2007

5 Tips to Get a Great Night’s Sleep Tonight!

By Aaron
26 Comments

sleep in chairBefore you head out, check out these tips for serene shut-eye. You’ll wake up tomorrow feeling renewed, refreshed, and ready for your weekend!

1. Eat a light dinner tonight.

Keep the portions small this evening. Going to bed on a full stomach is not healthy, and it also keeps you from getting the deepest possible sleep. You don’t have to go to bed hungry. But do not stuff yourself simply because it is now the weekend.

2. Have a glass of wine.

One fine glass will relax you and help you unwind from the week’s pressures. More than that may cause you to have intermittent sleep at best. It’s tempting to go out and let loose a bit on Friday, but practice moderation so you’ll feel your freshest tomorrow. If you’re typically a Friday night reveler, just try this – it will change your whole weekend.

3. Toss back a handful of nuts.

The magnesium and tryptophan in nuts – just before bed – can help you get to sleep faster. Just a small handful, though, and choose salt-free.

4. Write it out.

By Fridays many of us are frazzled and stressed out. We want to relax and sleep peacefully, but we’re still wired and thus wake up feeling crabby Saturday morning. Take just five or 10 minutes to write out everything from your week – the accomplishments, the tasks, the stress, the worries, the pressing concerns. It’s easier to arrive at solutions if you don’t try to consciously force them. Get them down on paper. Let your sleeping mind do the work for you. You’ll wake up feeling clearer and more positive.

5. Watch instead of read.

Reading is better for your mind than watching television. But sometimes it’s a wise idea to intentionally do something mindless. So tonight, if you were planning to dig into that new book or finish up paperwork, maybe a movie rental is in order. Of course, if reading helps you fall asleep, do what works for you.

Further Reading:

10 Easy Steps to Boost Your Serotonin

Subscribe to Mark’s Daily Apple feeds

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

9 Comments on "5 Tips to Get a Great Night’s Sleep Tonight!"

avatar

Sort by:   newest | oldest
terry
terry
9 years 4 months ago

Nice read. I think a lot of people suffer from taking their work home and that can lead to sleepless nights. I know I have anyway.
It’s good to get some tips on how to combat sleeplessness.

Sara
9 years 4 months ago

Thanks Terry. You might like this stress busting guide, too: http://www.marksdailyapple.com/its-the-stress/

Marilyn Shank
6 years 6 months ago

I have no problem falling asleep, but can’t stay asleep for more than 3 hours. I wake up, go to the bathroom and fall asleep and repeat this pattern. I’m looking for straight 6 or 7 hours of sleep. I’ve been to the doctor and nothing is helping.

Jason
Jason
4 years 10 months ago

Pretty sure it’s meant to say read instead of watch!

Nadine
Nadine
4 years 8 months ago

A shower before going to bed is really efficient for a good night sleep, Kuhne’s friction sitz bath is even better. Whenever I have problems sleeping, I have a 10′ to 15′ bath , my guarantee for a restful sleep. Works every time.

Jacob
Jacob
4 years 1 month ago

I know I’m late to the party on this article, but I thought I’d write my 2 cents. I am a chronic snooze-button abuser and I typically wake up groggy and tired. A while back I decided to do a 28 hour fast. I went to bed at the 15 hour mark of my fast and woke up surprisingly rejuvinated. This kind of ties in with Mark’s 1st suggestion. If eating a light meal doesn’t help, try eating a large lunch and not eating anything afterwards. Fasted sleeping does wonders.

Stan
4 years 21 days ago

Try an Earthing sheet on your bed; it grounds you to the earth via a grounded electrical outlet.

Ross
Ross
3 years 11 months ago
I’d just like to bring to peoples attention an article from the BBC that I stumbled across when researching what to do to make the transition to a palaeolithic way of living, ‘http://www.bbc.co.uk/news/magazine-16964783’. This article explained that historically our ancestors slept a segmented sleep whereby we would have periods of wakefulness, this makes sense as Grok would have probably gone to bed shortly after sunset and would have awoken prior to sunrise to make the most of the daylight. From a survival perspective this makes sense as Grok wouldn’t have wanted to be asleep and unaware of his surroundings for… Read more »
Brandon
Brandon
2 years 4 months ago

No mention of blue-blocking glasses to maximize melatonin production?

wpDiscuz