Lifestyle
I can’t pinpoint the exact moment sleep started to slip away from me. Once a proud night owl, the birth of my first daughter turned me into more of an early bird. Fast forward a few years, and with the arrival of my second daughter, I transformed into what I like to call a permanently worn-out pigeon, otherwise known as someone grappling with chronic insomnia.
What initially began as occasional restless nights has morphed into a relentless battle to both fall asleep and remain asleep throughout the night. Now that my children are 9 and 6, I can no longer place the blame on them. It’s a common issue many face.
According to the American Academy of Sleep Medicine, 10% of individuals struggle with chronic insomnia. This statistic doesn’t account for the 30-35% who may experience some symptoms nor the 15-20% who deal with temporary sleep troubles. No, this is for the one in ten who find themselves unable to sleep, stay asleep, or escape the grips of endless exhaustion.
Fortunately, there are numerous strategies to tackle insomnia, both with and without medication. Since I’m not a healthcare professional, I’ll share five effective ways to revamp your bedtime routine to reclaim those elusive quality Z’s.
A Mature Bedtime Routine
We all understand the significance of a consistent bedtime routine for our kids, but do you dedicate time to unwind your own mind and body before bed? Rather than crashing into bed after cleaning up the kitchen, folding laundry, and tucking in your little ones, engage in activities that promote self-care and relaxation. For instance, after everything is settled, I enjoy a warm shower, brew some herbal tea, and immerse myself in a captivating novel from the 19th century.
Sleepy-Time Tea
What can’t tea do? It serves as medicine, offers a caffeine boost, provides gossip material, and yes, can even aid sleep. I always look forward to a comforting cup of tea as part of my bedtime routine, especially during the frigid Wisconsin winters. Whether you prefer to brew your own or opt for a pre-made option, just add hot water.
Be cautious with caffeine intake, as it can heighten insomnia symptoms. When selecting a new tea, ensure it’s caffeine-free. Chamomile, lavender, and lemon are popular ingredients in many sleepy-time blends, but if those don’t suit your taste, a drizzle of honey can make it more enjoyable.
Stay Away from Screens
We all have our guilty habits. You settle into bed and check your emails one last time or catch up on missed messages. Resist the urge! If you must use your device, switch to dark mode to reduce the strain on your eyes. Investing in blue light glasses (I found mine for just $5!) can also help. Research shows that the blue light emitted from screens interferes with melatonin production, and as we know, melatonin is essential for sleepiness.
Melatonin Gummies
For the longest time, I was hesitant to introduce melatonin gummies into my bedtime routine. I thought I could conquer my insomnia alone. However, incorporating melatonin was a game-changer. Chronic insomnia affects not only sleep quality but also the ability to fall asleep. If you find yourself needing a little extra help, melatonin might be the solution.
Don’t Fight It
Some nights, no method seems effective. I toss and turn, staring at the dark ceiling, wishing counting sheep would work as advertised. Forcing yourself to sleep when you’re not ready is as futile as convincing your child that ice cream isn’t the best food group.
If your body or mind isn’t tired, resisting will only lead to poor sleep. Keeping your eyes closed doesn’t guarantee restorative rest. If you can’t sleep, consider journaling, reading, or engaging in a relaxing activity to soothe your mind and body.
The frustration of sleeplessness is intense. While establishing a bedtime routine can promote better sleep, sometimes it isn’t enough. In my experience, addressing underlying mental health issues like anxiety and depression has greatly improved my insomnia. After some trial and error, my health provider and I found a sleep aid that works for those particularly rough nights.
Regardless of your approach, quality sleep is vital for a fulfilling life. I’m not just referring to a few extra minutes of beauty rest, but to sound, deep nights that support both brain function and overall health.
If you struggle with insomnia or suspect you might, don’t hesitate to contact your healthcare provider to create a plan for better sleep. Life is too short to feel like a permanently exhausted pigeon.
For additional information on related topics, check out this insightful blog post. Also, for expert advice on fertility, visit Make A Mom, which offers valuable insights into the journey of artificial insemination. Another excellent resource for pregnancy and home insemination is IVF Babble.
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