how to sleep better ... tips from an insomniac

sleep. 

we all need it. 

we all want more of it. 

i worked as a nanny for many years. and in that time, the bedtime routine was very important. if the children had a good sleep at night, we would have a good day. 

think about how children are put to bed, read a story, and tucked in ... that's how we need to treat ourselves. 

i can fall asleep, but i wake up. then lay in bed worrying about things until i fall back to sleep and then wake up and worry some more, then fall back to sleep, then wake up AGAIN. this happens between 3-6 times a night, every night. 

because i have been an insomniac all my life, i have done a great deal of research on good sleep habits. i am an expert on HOW to have a good night's sleep. i'm just not an expert on sleeping. 

here are my 10 sleep tips:

1. stick to a regular sleeping schedule. that means no long sleep-ins on sunday mornings. yuck, i know. but getting up at the same time every day helps train your body to know when to wake up. that helps you sleep at night. it's better to have a nap later in the day than it is to sleep in. however, try to limit your naps as they make night sleep more challenging. try for an early afternoon nap of 30 minutes. 

2. light plays an important role in how you sleep because it affects your melatonin. in the daytime, it is important to get sunlight, even if you are inside. and at night, you need to reduce artificial light. crazy, i know! this means not spending long periods of time on your laptop, tablet, or phone. this means when you read in bed, it's better to read an actual book ... with paper pages ... i know, crazy, right?

3. routine, routine, routine. having a bedtime routine is essential for people who have trouble sleeping. a bath, reading a book, doing some stretches, listening to music ... things that are familiar and routine help you to unwind. think about children again ... you give them a bath, give them warm milk, read them a story, give them a kiss, and tuck them in, and wish them a good night sleep with dreams that are sweet ... then we grow up and we are expected to just get into bed and go to sleep. you need to treat yourself the way you would treat a child. have a routine that involves you being kind and gentle to yourself, the way you would want a child to go to sleep and have sweet dreams. 

4. caffeine and other stimulants. i don't need to tell you. they won't help you sleep. 'nuff said. 

5. still your mind. i know what you're thinking ... us anxious people having a quiet mind?!?!? but it's possible. deep breathing helps, thinking about FACTS (click here for previous post on FACTS) , progressive muscle relaxation (tense your body and relax each muscle one at a time), or visualization ... 

i like to visualize a favourite place from my childhood. in my mind, i walk myself through each room noting details like the posters on the walls, the colours of the bedspreads.

another trick i use is counting backwards from 500, by 3s, 4s, 6s, or 7s. 

and my personal favourite trick is listing green things. i close my eyes and picture the grocery aisle. i start to list everything green in the produce section. then i list the rest of the green things in the store. then green things in the world. then green things that i have owned. IF i run out of green things, i start back at the produce section and choose a different colour. i don't usually make it out of the grocery store though. 

6.  your sleep space needs to be comfortable. a colder sleeping space is better because your body temperature needs to lower for you to be able to fall asleep. i asked  Zed  about sleeping and she said, "i like my bedroom really cool, almost cold. i don't like a lot of blankets or covers; i feel smothered."   i am the opposite about the blankets. i need to feel the weight of a big thick blanket on top of me, but i might have a foot sticking out to keep me cool. 

7. physical activity. blah blah blah. but its true. getting enough exercise in the daytime helps you sleep better at night. 

8. the mayo clinic suggests managing stress. well duh, if we could manage our stress we wouldn't be reading a blog about better sleeping habits! however, here is what they had to say about how to manage stress to promote better sleep. 

When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow.  citation

9. food and drink to promote sleep:

during the day:

• walnuts
• cheese and crackers
• kale
• chickpeas
• foods that contain magnesium (seeds, almonds, cashews, legumes, and dark leafy green vegetables)

before bed:

• valerian root
• melatonin tablets
• whole grains as a bedtime snack (cereal, toast, crackers) 
• chamomile 
• hops
• passionflower 
• warm milk

10. aromatherapy - lavender is the scent that many people to promote sleep. you could use essential oil, or a candle, or spray, or an aromatic pillow. whatever works for you. 

so there are ten tips from an insomniac on how to have a better sleep. 

what are YOUR tips for a good night's sleep? please leave your comments below. 

xoxo

...