Insomnia- Exhausted, tired, sleepy, fatigued, drowsy, sluggish… we have all felt this way at some point or another. It happens. Sometimes we are overworked, stressed, or anxious and it gets the best of us. However, when this becomes a pattern or a frequent occurrence, it is important to determine the cause and find a solution. There are habits we can change and things we can try to improve our sleep. Once we have tried a few of these suggestions and we are still experiencing difficulty sleeping or insomnia, it is important to implement further intervention and check-in with a medical professional.
Sleep is so important to our overall health and certainly something that we need to prioritize in our lives.
If I can share a personal anecdote, my daughter Ashley read a book about a year ago about the need for a good night’s sleep. The message that stuck with her the most was that it doesn’t matter what else you do, if you don’t experience the cellular repair during a good night’s sleep, your health is an uphill battle. How true this is. We can eat well, exercise, but if we don’t give our bodies the benefits of sufficient sleep, we are putting our health at risk.
The sneaky part about sleep difficulties is that they can evolve into insomnia or other sleep disorders.
These can involve difficulty falling asleep or remaining asleep. Insomnia is often followed by daytime tiredness, low energy, irritability, or depressed mood. Nighttime difficulties turn into daytime problems and a resolution becomes unavoidable. So, what does healthy sleep look like? What does healthy sleep feel like? What can you do to feel more rested and restored? What can you do to support good sleep hygiene? Below are some phenomenal suggestions that I have incorporated into my own routine.
Quality of sleep can be improved with simple lifestyle changes or tweaks.
It is important to first consider your hours of sleep. How many do you really get? While the goal is 7-8 hours of consistent sleep, how often do you accomplish this? If you are having difficulty tracking your hours of sleep, there are quite a few apps and devices out there to help you do so. Some even track how often you move around or are restless. This is a good place to start as the number of hours you receive could be a significant contributing factor. Going to sleep and waking up at the same time every day can be really helpful to ensure consistent hours. Choose a time when you are likely to feel tired.
Next, complete an analysis of your sleep environment.
How comfortable are your mattress and pillows? Do you have a variety of bed linens for varying temperatures? Does your bedroom have a lot of daylight? Do you have any devices with lights or flashing that could potentially interrupt your sleep? Your bedroom should be a place of refuge. Temperature, lighting, and noise are all factors to consider. Never underestimate the value of blackout curtains – just saying. Many find diffusers or aromatherapy beneficial. It really comes down to what makes you relax and feel comfortable. This can be a bit of trial and error, but well worth it in the long run.
I mentioned this above, but really consider the suitability of your mattress. Is it possible that your mattress is too soft or too hard? How old is your mattress or is it due for a rotation? I will never forget a night that I slept on a bad mattress or the wrong pillow. Your bed may need some updating or a small adjustment to improve your comfort and improve your sleep. Additionally, it is helpful to try and relax before your bedtime. This will look different for everyone, but you know yourself best. It may be taking a relaxing bath, reading an enjoyable book, meditating, or listening to calming music. Put yourself in a headspace conducive to sleep. Working out, responding to emails, or having stressful conversations before bed likely won’t be to your benefit.
Another helpful strategy to combat insomnia can be to do a “brain dump” before bed.
The term may not suggest it, but it can be hugely beneficial to clear your mind of the day’s responsibilities and stresses. Others find it helpful to jot down tomorrow’s to-do list so that it doesn’t infiltrate your thoughts when you are trying to relax. It could also be a good time to be creative and try your hand at poetry or drawing. When all else fails and you just can’t sleep, get up. Staying in bed focusing on how you can’t sleep can be a vicious cycle. If you find yourself in this position, get up and try to reset your mind. Try meditation, relaxing yoga, or read a few pages in a book and then return to bed.
Lastly, cut out all the likely culprits.
Try your best to cut down on caffeine – coffee, tea, soda, or energy drinks. Not to mention other health concerns, highly caffeinated beverages interfere with your ability to fall and stay asleep. The same goes for food and alcohol. Having too much to eat or drink before bed can interrupt your sleep pattern. Anything that may disrupt your sleep ought to be avoided. This goes without saying for smoking nicotine is a stimulant. This will prevent you from falling asleep quickly as well as remaining asleep. If you rule out these substances as possible interferences, you can focus on what may be the root cause of your sleep difficulties or insomnia.
All of these suggestions are a step in the right direction. It is important to find the perfect combination of strategies to build into your regular sleep routine. When you determine that something is affecting or interrupting your sleep, try your best to reduce or eliminate it. Healthy sleep patterns take time and dedication to establish but will greatly improve your health overall. It is worth the task of figuring out what is and isn’t working and coming up with a plan. Find what works best for you and, as always, if you have exhausted your options or find that your sleep difficulties are greatly affecting your daily life, please consult a health professional for further advice.
