Ever wonder why it seems your dog is in a good mood all the waking hours of the day?  Perhaps adopting a dog’s sleep habits might help you emulate the feeling.

A bad night’s sleep is the worst when it comes to getting things accomplished and feeling good during what should be a great day.  The effects due to lack of sleep on mood, productivity, creativity, and even the quality of our relationships take a bigger toll on our health than most realize.

Anyone who does have trouble sleeping most likely have read all the “regular” things to do in order to get better sleep.  The concept becomes nothing more than a repeated set of rules that get ignored, similar to the simple rules of training a well behaved dog.

Finding a new outlook and different perspective is the answer to changing any sort of habit you’ve developed.  Sleep is no different.  That being the case here are some ideas that may just be on the level of an “ah-ha moment” and getting some quality sleep along the way.

Sleep Like a Dog

Dogs may not have the same stress and anxiety as we do, but they do have certain routines you can practice that prepare you for a great night’s sleep.

Eat Several Hours Before Going To Bed

Following this rule of the paw is much easier when you are dog, generally because dogs get fed only twice a day and they have no other choice.  Getting up off the couch and wandering over to the fridge to aimlessly snack isn’t an option.  Maybe eating like a dog is in order for better health!  Eat at meal times and don’t snack just before going to bed.

Don’t Drink Alcohol

The beverage of choice for a dog is water, again, simply because it is the only thing available.  Taking alcohol out of the picture would most likely find large numbers of people wagging more.  Not such a bad idea, yet we still willingly tip those unwanted calories with bad side effects regularly.  If you have trouble sleeping this may be one to give a serious try.

Reduce the Bright Light of the Computer Screen

Computers, Blackberries, iPhones, the television… we live in a digital age and much of our entertainment comes from our computer screen.  If we aren’t working on them, we are playing on Twitter or Facebook, “chatting” with a friend or catching up on a bit of work before going to sleep.  It is almost a ridiculous thought to make it a rule to limit screen time before bed these days.  If it is an impossibility for you, try dimming the screen, creating a low light effect to enhance preparation for sleep.

Take a Power Nap in a Sunny Spot

Ever notice how your dog will find the spot in the house where the sun is shining through the window creating a nice cozy warm sleeping zone?  Sleep is sleep is sleep and especially if you are lacking enough sleep at night by all means go for the power nap during the day.  Find a cozy warm spot, curl up, catch a few refreshing zz’s just like your dog, and go back to a productive day.

Get Out and Exercise

Most exercise should be done in the morning or afternoon.  Don’t get your heart racing just before you plan on shutting it all down for sleep.  Dogs love the chance to run around and stretch it out first thing in the morning, regardless of the weather, time of year, or lack of coffee.  Head out the door with your dog first thing in the morning to set your day off to a better start.  Numerous studies conclude exercise induces good sleep habits.

Get Enough Sunlight

Dogs typically don’t understand the odd hours we humans have started keeping.  Staying up later and later into the night is becoming normal.  Before we had such great late night television shows available people went to sleep closer to sunset and awoke at sunrise.

Dogs seems to maintain this routine better than people now days.  It may have something to do with the fact that dogs usually get the appropriate amount of sunlight.  There is a real advantage to having to go outside to go to the bathroom!  On any account, getting sunlight every day can help with your sleep cycles so make sure to get outside and soak up some real daylight.

A Comfortable Bed

Dogs sleep in many positions.  Most dogs have a little ritual before laying down.  Fluff up the bed, turn around three times and curl up in a nice warm little ball.  Once in a deep sleep you’ll see dogs roll over on their back completely stretched out.  Comfortable.  Asleep.  Set your sleeping space up so it is comfortable and dark, with room to curl up and stretch out in your best slumbering moments.

Think of it as your den.  Take the time to slow down and get away from the computer, the phone, TV and the hustle bustle of the world.  Take a rest in your own comfy den and come out refreshed and ready to wag.

Jt Clough is a professional dog trainer and writes at  www.DogTrainingSanDiego.com Creating a balanced life with calm dog training techniques through her long time commitment to health and fitness, Clough a finisher of 9 Ironmans, and creator of dog running programs inspires people by introducing playtime in life through the eyes of a dog.

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We’ve all been there: the alarm goes off, we’re feeling groggy, reach out and slap it to snooze. Five minutes later, the same things happens. We switch the alarm off again. The thought of getting out of bed seems like way too much effort. We know that, once we get up, we have to launch into the day – that to-do list we made last night, those  chores that need doing…

If you have to get yourself up to get to work by 8am, you’ll manage it. But if you work for yourself, if you’re a student, or if it’s the weekend, it can be a lot tougher.

Why do we end up talking ourselves into staying in bed … even when, if we think about it rationally, we’d much rather be getting on with something than going through the alarm-snooze-alarm-snooze cycle of supremely low-quality sleep?

Note: I’m not talking about depression here. If you think you might be depressed, please consult your doctor and get professional help and advice.

What’s Your Motivation?

First off, why are you getting out of bed? Why don’t you just spend the whole day lying around, snoozing, eating toast (and getting crumbs in the sheets)?

If you’re the type of person who can spring out of bed at dawn, just because it’s a beautiful day, gosh darn it, and you’re out to change the world, etc., then congratulations. You’re probably one of those weirdos that doesn’t drink coffee in the morning either.

(Michael Harrison, 10 Geeky Tricks for Getting Out of Bed in the Morning, Wired.com)

I’ll bet you’ve got something important that you want to do: some reason that’ll get you excited enough to want to get out of bed. Find something that’s meaningful to you and make that your reason to get up in the morning.

It might be having time to exercise. It might be spending the first hour of your day writing your novel. It might be your chance to work on your small business before the workday. It might be the child-free time you get to put your thoughts straight.

Starting off your day with your hardest task (also known as “eating that frog”) can be counter-productive if it discourages you from getting out of bed! So, for a change, plan something that’s fun and energizing for the start of your day. It could be as simple as a tasty breakfast, or your favorite soap in the shower.

Don’t Think Too Much

There’s definitely a danger in thinking too much when you’re feeling groggy. It’s very easy to start running through your to-do list (“I must phone Jack … and clear my inbox … and clean the kitchen …”) and frankly, you can end up feeling exhausted just thinking about all those tasks.

I like Steve Pavlina’s method of not thinking about getting up: just get out of bed and start moving – your mind will catch up with you!

If you find yourself running through everything you need to do in the day, stop. Focus on that first half hour or hour of your day – the one thing you really want to get out of bed for. Then throw off the covers and move those legs!

Practical Tips

Sometimes, a deep-seated reluctance to get out of bed isn’t just due to a lack of motivation. You can help yourself by implementing a few very practical ideas:

Go to Bed Earlier

I know this sounds ridiculously obvious, but if you go to bed late and try to get up at 6am, you’re going to struggle. If you’re prone to getting distracted by watching TV, writing blog posts or hanging out on Twitter, set an alarm to tell you when to go to bed. You could also ask a spouse or housemate to remind you at, say, 10.30pm if you’re not already heading to bed.

Make sure you’re getting good quality sleep, too.

Put Your Alarm Across the Room

As a teen, I realized I can reach out, switch off an alarm, and go straight back to sleep. Since then, I’ve always positioned my alarm clock across the room, so that I have to get out of bed to switch it off. So long as you stay out of bed once you’re up, you’re there!

Have Your Clothes Ready

One of my dozy excuses for not getting out of bed is often “I can’t decide what I’m going to wear.” (Given that the answer is usually “jeans and a t-shirt”, I’m not quite sure why this causes such early-morning angst. It may be a throwback to my teen years…) If you make a similarly crap excuse, there’s a pretty simple solution: put out your clothes the night before.

(If you’re inclined towards morning exercising, set your gym kit ready too.)

So … are you one of those lucky folks who can wake up feeling well-rested and enthusiastic before the alarm? Or do you have mornings where you tell yourself “just five more minutes” for two hours? What tips – or cautionary tales – do you have for morning sluggards?

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