The comments section of a previous PickTheBrain post inspired me.   The post itself contained some great information about how to be more productive when you’re on a “night owl” schedule, including telling people to “Schedule Around Your Energy Cycle”.  But it’s the comments from this post where I think we can all learn the most important lesson on this topic.

For better sleep consistently, we need to listen to our bodies.  When I read comments like “maybe I’m just meant to be a night owl”, or “I’m constantly trying to figure out what the heck I am – night owl/early bird…”, it made me realize something.  We’re always categorizing and labeling.  Sometimes it helps.  But, when it comes to this topic (and many others) it can be dangerously disruptive.

Sleep is a dynamic process.  And, our body clocks do change over time.  Most of us are very naturally predisposed towards “night owl” behavior through our teens and into our 20’s.  Then, as we continue to age, our body clock continues to shift earlier.  This is why a 20 year old might not feel tired until midnight, but grandma and grandpa had their early bird dinner at 4:30 and have been sleeping since 8.

Here’s where this can get dangerous:  Joe TwentySomething is posting comments like “I can never get to bed before 1 AM, I guess I’m just a night-owl”.  Of course, he now believes this.  Unfortunately, over the next few years, his body clock may undergo a massive shift.  His “natural bedtime” may advance by 2-3 hours.  But, Joe’s belief is now hard-wired.

So, as Joe approaches 30, his belief about never being able to go to sleep before 1 AM is still true (to him).  His body wants to go to sleep at 10:30, but Joe won’t listen.  In his head, Joe “knows” that going to bed that early is fruitless; he’ll just toss and turn, right.  So, he works late, eats late, watches Conan, and gets ready for bed at 1.

What he doesn’t realize is that his body wanted to go to sleep over 2 hours ago.  When Joe ignored that signal, his body went into “emergency mode”, and flushed him with adrenaline to keep him awake.  After all, if he’s ignoring a clear signal from his body, there must be an emergency to deal with, so the body reacts accordingly.  Just like an “overtired” toddler, Joe is now wired.

And, that’s when his head hits the pillow, and his brain won’t shut off.  It bounces from here to there, from one thought to the next.  And, Joe doesn’t fall asleep until 2:30…four full hours after his body wanted to go to sleep.  In the morning, Joe is beat, so he turns to coffee.  “I just couldn’t fall asleep last night”, he thinks.

After a few months/years of this pattern, Joe will start to develop a new belief.  Unfortunately, that new belief is unlikely to be “Hey, I need to go to sleep earlier”.  It’s more likely to be “I guess I just have insomnia”.  Yikes!  A new label and one that is very difficult to shake!

People cling to their “insomnia” label like a teddy bear.  It becomes a part of them, a part of who they are.  They try pills, prescriptions, anything external is worth a try.  They always ask the same thing, “Will this help ME?  With my insomnia?”

In many cases people would rather defend their identity and their label than actually solve the problem they’re experiencing.

I know PickTheBrain is a community comprised of a different caliber of people, so we can be very direct about this.  The sooner you let go of the labels and are willing to change your beliefs, it’s amazing how fast can change anything.  Whether it’s sleep patterns, diet, relationships, anything.  Be willing to deal with what really exists, rather than what you labeled something to be yesterday, last week, or 8 years ago.

Maybe you can think of other situations where reality might shift, rendering our labels useless (or worse, disruptively inaccurate)?   When you see something in your life that isn’t working the way you think it should, go back to your beliefs and reevaluate.  Sometimes, a small shift can make all the difference.

And, by the way, you’ve probably realized everything is easier when you’re well rested.  So, as you continue on your journey, always protect your sleep.  It’s a tremendous investment in your health, outlook, and productivity.

Sean Folkson is the founder of TheSleepGuy.com, and NightFood: Nutrition for Better Sleep.  To try NightFood for yourself, go to http://www.NightFood.com and request a risk-free sample.

Photo Credit: Paul Sapiano

Flying is an amazing feeling. I’m not being figurative or clever here. I’m talking about legitimate soaring through the air, without the aid of wings or jet engines.

You may think what I’m saying is impossible. How can people fly? Okay, I’m going to level with you – they can’t. At least not normally. Yet I flew above a beautiful lake just the other night. How did I do it? The answer is simple. Lucid dreaming.

What is Lucid Dreaming?

Lucid dreaming is simply realizing you’re dreaming within a dream. It is at this point that you gain control over what’s going on around you. This sometimes happens by accident if you’re lucky, but most of the time you have to learn one or more techniques to raise your awareness. However, once you finally gain lucidity, you’re in for a real treat.

A lucid dream is unlike any other dream. For example, even though I can’t remember my regular dreams very well, I still remember all of my lucid dreams in great detail. I remember exactly what I was doing, what I was thinking, and what was going on around me.

I even remember tiny details like the color and texture of a floor or wall. This is stuff I probably wouldn’t remember even in real life. So to say that a lucid dream is clearer than the waking state is actually fairly accurate.

It’s safe to say that lucid dreams are unlike anything else you’ve ever experienced.

What Can You Do in a Lucid Dream?

I’m going to save you some time and get to the point: just about anything. You can do pretty much anything you can imagine in a lucid dream.

You can fly, walk through walls, or even change your size. In fact, you can shrink yourself so small that you can explore the subatomic world. Ever seen an atom with your naked (dream) eye? Give it a shot!

There are a few limitations, however. I had my first real lucid dream the other night where I flew around. Unfortunately, my flight was cut short and I fizzled around like a shoddy firework before plummeting to the ground. Thank goodness you can’t break dream bones! This is to be expected, though. You can’t expect to try something new for the first time and be perfect at it, right?

Much like flying, lucid dreaming itself requires practice and skill. You aren’t going to be able to do everything you’ve ever wanted on your first run. In fact, if you try that, you’ll probably wake yourself up from the strain. Remember to take it easy, and your skill will progressively grow. This is one of the few cases where the benefits are literally endless.

I’ve even heard of people morphing themselves into an omnipotent energy and creating entire universes in their dreams!

So, How Do You Have a Lucid Dream?

There are a lot of ways to bring about lucidity within a dream. I’m going to share the one that worked for me, because I know it works. If you’re familiar with intention manifestation and meditation it will help greatly, but it’s not required.

You’re going to create a process right now that you’re going to go through every time you lay down to sleep. The first step is to set an intention. All that means is that you suggest to yourself “I am going to have a lucid dream tonight” or “Tonight I am going to realize I am dreaming.” As you say this to yourself, really feel that it’s going to happen.

The second part involves visualization. You’re going to visualize a dream that you typically have. It should be one that you’re familiar with. Imagine yourself realizing that you’re dreaming within that dream. Try to feel what it would be like to become lucid. What would you do once you achieve lucidity? Create a picture in your head, the more vivid the better.

This should get you on your way to lucid dreaming in no time. It took me about 5 days of using this process until I had my first lucid dream. I’ve even written about a great lucid dreaming ebook on my website that contained invaluable information for getting me started. If flying or exploring the universe appeals to you, then invest some time in lucid dreaming.

Fred Tracy runs a personal development website where he shares his insights and quirky stories. He is practical, yet eclectic, borrowing ideas from psychology, spirituality, and common sense, among many other sources. All of this information is distilled into articles with the sole purpose of this: teaching you, the reader, to live consciously and achieve the life of your dreams.

Photo Credit: Soho Parenting

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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