Lifestyle
When Insomnia Becomes Your Greatest Challenge
by Clara Mitchell
July 22, 2021
I can’t pinpoint the exact moment when sleep became a stranger to me. I used to thrive at night, but everything shifted when my first daughter was born, turning me into more of a morning person. With the arrival of my second daughter a few years later, I officially transformed into what you might call a perpetually tired pigeon, dealing with chronic insomnia.
What began as a few restless nights morphed into a constant battle to both fall asleep and stay asleep. Now that my children are 9 and 6, I can’t really blame them anymore for my sleeplessness. This struggle, however, isn’t unique to me. According to the American Academy of Sleep Medicine, around 10% of the population suffers from chronic insomnia. They aren’t referring to those who experience occasional sleep issues, which affect 30-35% of individuals, nor those who face temporary sleep disturbances (15-20%). No, they’re talking about the 1 in 10 who can’t find rest or escape feelings of ongoing fatigue.
The good news is that there are numerous strategies to tackle insomnia without medication (and with it). Since I’m not a medical professional, let’s focus on five ways to modify your bedtime routine for a better night’s sleep.
A Grown-Up Bedtime Routine
We all recognize the importance of a bedtime routine for children, but do we take the time to calm our own minds and bodies before bed? Instead of collapsing into bed right after loading the dishwasher and tucking the kids in, engage in activities that promote self-care and relaxation. Personally, once the day’s chaos is settled, I indulge in a warm shower, brew a cup of tea, and immerse myself in the captivating world of my favorite novel.
Sleepy-Time Tea
What can’t tea do? It serves as medicine, a caffeine boost, a conversation starter, and yes, even a sleep aid. As part of my nightly ritual, I enjoy a warm cup of tea (especially during the brutally cold Wisconsin winters). You can make your own if that’s your thing, or opt for a variety of pre-made options—just add hot water. If you’re sensitive to caffeine, it’s advisable to avoid it before bedtime, so look for caffeine-free blends. Chamomile, lavender, and lemon are popular flavors in many sleepy-time teas, but if those don’t appeal to you, a little honey can add sweetness.
Steer Clear of Screens
We’ve all been there—settling into bed to check emails or catch up on messages. Resist that urge! If you must use your devices, switch to dark mode to reduce screen brightness. Investing in blue light glasses (I snagged mine for $5 at a local store) can also help. Research shows that the blue light emitted by our screens interferes with melatonin production. And as we know, the more melatonin we have, the sleepier we feel.
Melatonin Gummies
I can’t believe I hesitated for so long before incorporating melatonin gummies into my nighttime routine. I think I wanted to believe I could conquer insomnia on my own. However, adding melatonin was a game-changer. Insomnia can severely impact both the quality of your sleep and your ability to fall asleep in the first place. If you find yourself needing extra support, a melatonin boost might be just what you need.
Don’t Fight It
Some nights, no matter what you try, sleep remains elusive. I often lie awake, wishing counting sheep worked like the commercials promised. Forcing yourself to sleep when your body isn’t ready is as futile as convincing a child that ice cream isn’t the best food group. If you’re not tired, don’t fight it. Instead, consider getting up to journal, read, or partake in another calming activity to help relax your mind and body.
The frustration of not being able to fall asleep is universal. While establishing a consistent bedtime routine can promote better sleep, it doesn’t always suffice. In my case, addressing underlying mental health issues, such as anxiety and depression, significantly improved my chronic insomnia. After some trial and error, my healthcare provider and I decided on a sleep aid for those particularly tough nights.
Regardless of your approach, quality sleep is vital for a fulfilling life. I’m not just talking about sneaking in a few more moments of rest—I mean deep, restorative sleep that supports brain function and overall health. If you struggle with insomnia or suspect you might, don’t hesitate to reach out to a healthcare provider to create a tailored plan for achieving restful sleep. After all, life is far too short to wander around like a permanently fatigued pigeon.
For further insights on this topic, you might want to check out our other blog post about skin cancer awareness. Additionally, for authoritative information on artificial insemination, visit Make a Mom, which offers valuable resources. For further guidance on infertility issues, the CDC provides an excellent resource for those seeking help.
Search queries:
- chronic insomnia remedies
- bedtime routines for adults
- natural sleep aids
- melatonin benefits
- how to combat insomnia
In summary, insomnia can be a challenging hurdle, but by establishing a thoughtful bedtime routine and addressing any underlying issues, you can improve your sleep quality and overall well-being.
Leave a Reply