43 Folders

Back to Work

Merlin’s weekly podcast with Dan Benjamin. We talk about creativity, independence, and making things you love.

Join us via RSS, iTunes, or at 5by5.tv.

”What’s 43 Folders?”
43Folders.com is Merlin Mann’s website about finding the time and attention to do your best creative work.

Insomnia: 12 ways to better sleep


This looks like a useful resource for people who're having trouble sleeping. It includes some educational hand-waving, tips on finding out why you aren't sleeping, plus cautions on the usual outboard sleep solutions (from the environmental to the pharmaceutical).

Here's their long-term, sustainable tips for developing better sleep hygiene:

  • Wind down prior to bedtime
  • Do not smoke (nicotine is a stimulant) or consume caffeine
  • Try warm milk or a light snack before bed (if this doesn't interfere with another treatment you are using)
  • Exercise daily, but not right before bedtime
  • Take a warm bath, but not right before bedtime
  • Keep a regular bedtime and rising time
  • Get in the habit of going to bed when you are sleepy and sleeping where you sleep best
  • Reserve your bed for sleeping only
  • Don't have any clocks visible to you
  • Reduce the amount of time you allow yourself to sleep until you fall asleep easily (your health care provider can help with this form of "sleep restriction therapy"
  • Schedule worry time during the day and put worries out of your head when it is time to sleep; you can write them down on 3x5 cards, and then let go of them
  • Get up if you have not fallen asleep in 15 minutes and practice a relaxing activity (e.g. handwork, reading a boring book) until you feel sleepy

Personally, I cast aside their hand-wringy warnings last night and treated myself to a cocktail of Melatonin and Valerian; slept like a lamb, I tells ya. Now on to cutting out tobacco, alcohol, caffeine, clock-watching, and worry. Yep. Need to get right on that.

What works for you? How do you beat insomnia?

TOPICS: Home Life, Links, Tips
J.D. Roth's picture

For a couple of years,...

For a couple of years, I had a hell of a time getting to sleep. And when I did get to sleep, it was of poor quality. I never felt rested. I always felt rundown. I did a lot of reading, and based on the reading made a list of things to do to sleep better. They worked. (Of course, it also helped that I went to a sleep center and was diagnosed with mild sleep apnea. The C-PAP machine works wonders.)

I wrote up a brief guide to better sleep, which offers some advice similar to that listed above, but which goes further, too. For me, it's more important to focus on better quality sleep than it is to focus on getting to sleep on time or getting a certain amount of sleep. If I don't sleep well, I'm a jerk.




An Oblique Strategy:
Honor thy error as a hidden intention


Subscribe with Google Reader

Subscribe on Netvibes

Add to Technorati Favorites

Subscribe on Pageflakes

Add RSS feed

The Podcast Feed


Merlin used to crank. He’s not cranking any more.

This is an essay about family, priorities, and Shakey’s Pizza, and it’s probably the best thing he’s written. »

Scared Shitless

Merlin’s scared. You’re scared. Everybody is scared.

This is the video of Merlin’s keynote at Webstock 2011. The one where he cried. You should watch it. »