A very dear friend complained about her sleep problems the other day, and I suggested she read all the posts I had written about sleep. There are quite a few:
- “Sleep I”, June 29, 2015
- “ Sleep II”, July 8, 2015
- “ Do You Wake Up Every Night At A Certain Time, August 11, 2016
And some suggested remedies:
- “Emotional Freedom Technique”, July 20, 2015
- “A Short Note For Those Who Still Have Trouble Sleeping”, November 12, 2015
- “Power Naps…..”, August 24, 2016
- “Six Yoga Postures For Better Sleep”, February 15, 2017
- “Six Bad Habits That Are Ruining Your Sleep”, July 14, 2018.
The breathing technique suggested in “A Short Note…” is easy enough to try and another dear friend thanks me every time we’re together, because “Tapping” has solved her sleep problem.
Today, I’m going to suggest some very old-fashioned sleep hacks; I hope you’ll try them; if you have sleeping problems, of course.
- Two-Shift Sleep
Sleep scientists believe that, before the industrial revolution, the introduction of artificial light, and the regulated work day, people mostly slept in two shifts.
They had a “first sleep” after sunset, then woke up in the middle of the night, ate, read, had sex with their partners, or chatted – then went back to bed. Their “second sleep” lasted till daybreak.
Some scientists believe that the idea of eight hours of sleep at once is not natural.
The old-fashioned two- sleep night, now renamed biphasic or polyphasic sleep, has become a fashionable way to improve your sleep patterns.
In a 1990s study of adults exposed to 10 hours of darkness found they mostly settled into a two-sleep pattern on their own.
If you’re a wake-in-the-night type, it may be a good idea not to fight it; get out of bed, read a little, then go back to sleep, just like your ancestors did.
- Take Power Naps – Every Day
The idea of the siesta has been challenged by the introduction of the modern nine to five work day, but taking a proper nap in the afternoon has a very long history, and studies show that it’s very good for you.
Research on cultures where napping is prevalent, like Greece and Spain, has found that sleeping during the afternoon on a regular basis, appears to reduce the risk of heart issues and lowers the need to take blood pressure medication.
Keep in mind that it’s not a replacement for lost sleep, but if it’s incorporated into your sleep schedule on a regular basis, it seems to help overall health.
- Drink Almond Milk Before Sleep
Your grandmother may have suggested a glass of warm milk before bed to soothe you when you were a kid, but nut milk for the same purpose is a much older trend – and may be more effective.
Back in 1637, a doctor called Tobias Venner had a recipe for curing insomnia: Almond Milk.
Almond milk, like regular milk, contains tryptophan, an amino acid that interacts with sleep-inducing hormone melatonin to induce sleepiness. However, a small glass will only have a minor amount, so the effects depend on your sensitivity to tryptophan and other factors.
These three tips from the past may make your sleep better and help you wake up more refreshed.
Get exited to sleep the old-fashioned way.
That’s it for now; see you all the next time.