[Freeda]

Sleeping is best induced, and is most restorative (healing), when the sleeping area is completely pitch dark; that means no light from windows, nightlights, alarm clocks or electronic devices, etc. Even a single tiny, slight light in the room, or glow through your window shades, is a problem. The problem with inducing sleep through drugs is that it is not as restorative, and this, in time, contributes to health issues, since we were designed to, in part, heal from the day to day stresses of life during our sleep, and it must be natural, restorative sleep in order for this to occur.

Even with our eyes closed, the brain still perceives any light that is present in the area, which can not only hinder falling asleep, but, more importantly, will inhibit or decrease melatonin production, which is supposed to be increased when we are sleeping; and which is a hormone that is essential to getting restorative sleep (and which is also why a melatonin supplement, as indicated in one of the posts above, can help; although melatonin does not so much help falling asleep as it assists the restorative quality of our sleep, once we fall asleep). In other words, melatonin is your body's 'natural' Ambien. Also, as we age, we may produce less melatonin (this process, like all others, is mediated by how overall healthy we are), and so a melatonin supplement can be wise for us boomers and older.

Creating a totally pitch dark sleeping area, particularly when traveling, can be a difficult situation to create, so the most practical way to do this is to sleep with a sleep mask, totally blocking any light perception. These are available at drugstores and other retailers, and online. Different masks have a different 'fit' so you may have to experiment to find the one that fits you most comfortably and with complete light blocking. Eye masks are, for the same reasons mentioned above, helpful if you are wanting to take a nap on a plane, etc. This is why you see in some of the old movies the stars wearing sometimes glamorous eye masks when they took naps or were sleeping - (those were the days before the 'advances' in our being able to medicate ourselves to go to sleep!) It's also why we're given eye masks on many international flights; I notice that the Asian airlines are particularly savvy about the value of these.

(Some researchers also think that this is why instinctively humans often slept in caves during the 'caveman' days - not just for protection from animals and the environment, but for light avoidance).

Try using an eye mask, unless you can create a totally, perfectly pitch-dark bedroom, and you will having less problems falling asleep, and will also start noticing how much more refreshed you feel when you awake. You may even find that you don't need as much sleep. If you find that the eye mask feels uncomfortable at first, it is something that you will quickly get used to if you continue; and once you do, the eye mask becomes a 'trigger' to signal the brain to go to sleep. Also, for the same reason, try to avoid getting up during the night, or to limit, as much as possible, how much light you expose yourself to if you get up during the night, since then the brain then has to have time to go back into deep sleep. Restorative sleep is critical to having optimal health.