If you suffer from insomnia or get very little sleep, I can relate. I’d like to share some changes I made that helped me overcome my personal sleep challenges. I was getting 6 or less hours of sleep, and this was not feeling good. Sleep basically makes me a shadow of my former self. I’m at my optimal when I get at least 7 hours of sleep. Sometimes I get 8 hours of sleep and feel amazing; this helps me balance things out when I might not get enough sleep on other nights. My goal is to increase the time I spend in REM and deep sleep. REM helps with cognitive function and to consolidate ideas. REM is also my dream playground. If you haven’t noticed from my other articles, I’m a oneironaut – a dream explorer. The stage of deep sleep is also of interest to me as it’s a fountain of youth and a mysterious stage of sleep. I’ll include a few links at the end of this article if you want to read more about these topics.
So, the changes I’ve made that have helped regulate my sleep only involve a few low-effort commitments. These may not all be low effort for you, but it’s okay, you don’t have to follow all of them. The basic ones are to establish a routine of simple things you can do to prepare your mind and body, or rather give it a cue that you are getting ready for bed. You want your brain to recognize the difference between wake time and sleep time. Believe it or not, small changes in our behaviors can rewire our brains to help us achieve what we want- little by little. It’s empowering to know this. So now I’ll share with you the behaviors I engaged in or abstained from that helped me rewire my brain for optimal sleep.
1. Sunshine and Light Exercise
This basically means taking a walk outside when the sun is out; I do it for at least 15 minutes. Just a little sunshine can go a long way for me. It’s important to get enough light during the day so your brain releases the chemicals when it’s time for bed; this is all related to what’s called the circadian rhythm. I also want to mention that I am religious when it comes to wearing sunscreen, especially in Florida.
As far as exercise is concerned, I kill two birds with one stone by taking a walk when there’s sunshine. Disclaimer: I don’t harm any birds- ever- just metaphorically speaking for the purpose of this quote. If you want to get more intense with it, not with the killing of the birds but with the exercise, then kudos to you as exercise can help your body release tension for when it’s time to sleep; however, try to avoid it too close to bedtime since exercise releases endorphins that might keep you awake. So, go into the light…unless you’re a little blonde girl in front of a tv at night, in which in case, don’t go into the light Carol Anne!
Allowing the sun to come in through the blinds or sitting next to a window if you’re indoors helps. Now, as I write this, I’m reminded of situations in which it’s almost impossible to get much sun; this is not often an issue for me in Miami where it’s sunny a lot, but there’s a major thunderstorm outside right now and the sky is grey. I do have my curtains open to let some of that grey light in here, but I could definitely use some sunshine. So, if you find yourself in a situation in which it’s hard to get any sunlight, then getting one of those light therapy lamps might be a good idea. Make sure you read about them carefully to ensure you purchase the right one.
2. Avoiding Caffeine at Least 6 Hours Before Bedtime
I use to drink coffee at all hours of the day – three cups to be exact. A coffee in the morning, a coffee in the middle of the day, and a coffee near sunset. Cafe con leche is my favorite, which is basically milk with espresso. I like Cafe La Llave expresso in lactose free milk. I’m a lover of coffee; however, too much of it at the wrong time was keeping my body overstimulated while in bed. I could literally feel my body energized in bed – ready for a marathon. I can still drink two cups a day and be okay, but I try to limit to one when I can. If I drink two cups of coffee, I make sure the second one isn’t past 4pm since my bedtime is at 11pm. If you do drink coffee beyond the 6-hour window, you can try drinking more water to flush it out before bedtime. Just try not to drink too much water close to bedtime or you’ll be visiting the bathroom at night, which will disrupt your sleep. I try to stop drinking any liquids 1-2 hours before bedtime.
3. A Sleepytime Tea Ritual
I like to start winding down two hours before bedtime with a cup of tea. There are a variety of teas that have been shown to help put you in a relaxed state. Relaxation inducing teas include chamomile, lavender, valerian, and kava. However, it’s important to be aware of any contraindications with kava tea, as it may not be suitable for everyone or in all circumstances. Personally, I find comfort in a cup of Sleepytime tea with some honey for sweetness.
4. Avoiding Large Meals Before Bedtime.
Been there done that. It is not pleasant. You basically feel your body digesting the food all night. You’ll toss and turn and you’ll get acid reflux since you’ll be lying down, which by the way, is not the ideal body position for digestion. It doesn’t feel good. You want to feel light in your bed and give your body the chance to focus on other processes like rejuvenation and healing, not digestion. Plus, your body won’t have a way to burn those calories and they’ll turn into fat. If I do want to have something before bedtime, I’ll make myself a cup of greek yogurt with nuts.
5. Taking a Shower after Sunset
Taking a warm bath or shower after sunset helps signal to my body that it’s time to unwind. This simple act relaxes my muscles, eliminates tension, and creates a calm state of mind, setting the stage for a peaceful night’s sleep. Playing some peaceful music while taking a bath or shower is a nice way to decompress too.
6. Utilizing the Power of Relaxing Scents
Scents like lavender, chamomile, sandalwood, clary sage, and valerian oils can help you feel relaxed. While I love diffusers, I don’t like the mess they make, so I take lavender oil and dilute it in a carrier oil such as fractionated coconut oil. Then, I rub the mixture on my arms and neck. This allows me to enjoy the soothing scents and infuses my skin with enriching moisture.
7. Keeping a Journal to Limit Racing Thoughts
One challenge I faced when trying to fall asleep was a racing mind filled with thoughts and worries. To address this, I’ve found it incredibly helpful to pour all my thoughts into a journal before bedtime. This creates a space to offload any lingering concerns or tasks that may be circulating in my mind.
By journaling, I don’t mean writing a whole story; it’s simply a mind dump where I jot down any thoughts, ideas, or to-do items that come to mind. This process allows me to acknowledge and address these thoughts, preventing them from occupying my mind when it’s time to sleep. It’s a simple yet powerful technique to quiet the racing thoughts and create a more peaceful state of mind, contributing to a better quality of sleep.
8. Replacing Screen Time with Audiobooks
I replaced watching movies in bed or being on my phone with listening to audiobooks about interesting topics. I really enjoy listening to Eckhart Tolle’s The Power of Now due to Tolle’s soothing voice and meditation principles. I recently started a subscription to Audible. You can get a month for free to try it out. Or if you prefer, you can go to Youtube and set up a playlist of interesting podcasts. Setting up a playlist beforehand will help you avoid having to look at the bright screen on your phone each time you have to switch to a new podcast. The bright screen on your phone can send signals to your brain to keep you awake.
9. Revising My Sleep Materials
Switching from cotton to satin sheets provided a smoother and silkier texture for me. This reduced friction and irritation on my skin throughout the night. This simple change made a noticeable difference in my comfort level and contributed to a more soothing sleep environment.
In addition to sheets, choosing the right pillow can also significantly impact your sleep quality. Personally, I found that bulky pillows lifted my head too high, creating an uncomfortable misalignment with the rest of my body. To address this, I opted for a flat pillow that offers adequate support while maintaining a more neutral position for my head and neck. This adjustment helped alleviate any strain or discomfort and improved my overall sleep posture.
10. Eliminating External Sounds
Creating a quiet sleep environment is crucial for me to get good quality sleep. I’m a light sleeper, so I’m easily disturbed by external noises. First, I wear earplugs during sleep. Earplugs are a simple and affordable solution that can block out or reduce ambient noise, such as traffic sounds, noisy neighbors, or other environmental disturbances. And secondly, I turn off all notifications on my phone. The constant pinging and buzzing of notifications can cause unnecessary mental stimulation and alertness during the night. In addition to earplugs and phone notifications, sometimes white noise helps. In my house, we have fans running at night. The sound is consistent and somewhat hypnotic. As soon as the fan is turned on, the brain goes, “Oh yeah, it’s that sound I associate with sleep. I guess it’s bedtime. Systems down!” Yeah, my brain sounds just like that. 🙂
11. Blocking out the Light
To create an ideal sleep environment, I minimize all light disruptions. I wear a sleep mask to block out any light that my curtains can’t handle. If you don’t have a sleep mask, you can cover any LED lights in the room and use blackout curtains or blinds to prevent external light from entering. By eliminating light, you send a signal to your brain that it’s time to sleep, helping you achieve a deeper and more restful slumber.
12. Calibrating My Room Temperature
If it gets too cold, I find it hard to sleep and get out of bed. If it gets too hot, I find it almost impossible to sleep. I try to find a sweet spot. For me, that’s 74 degrees with blankets. For my household, it can be 72 degrees. And if there are thermostat wars in your household, then try to find a compromise. You can use a fan if it’s too hot. If it’s too cold, you add another sheet to your bed. Also, determine whether you need to wear socks. Our grandfather was known to say “Warm feet, cold head”. When our feet are warm, the rest of our body tends to feel warmer. Conversely, when our feet are cold, it can affect our overall body temperature.
13. Not Pressuring Myself
One valuable lesson I’ve learned is to avoid placing excessive pressure on myself when it comes to achieving a specific sleep schedule. Putting undue stress and rigidity on myself actually worsens my insomnia symptoms. Instead, I have learned to trust in my body’s natural ability to restore lost sleep when necessary. There are times I stay up late to write an article or watch a good movie – sometimes it is worth it for me. It’s important to remember that missing out on a few hours of sleep for one or two nights will not have a significant detrimental impact on overall well-being.
Conclusion
I have found that maintaining a consistent sleep routine has had a significant positive impact on my overall sleep quality. I strive to follow these practices in the same sequence every day, allowing my mind and body to establish a healthy sleep-wake cycle. While I do maintain some flexibility on the weekends and holidays, the routine helps condition my body to release serotonin at the right times and promotes a natural sense of sleepiness. By adhering to these guidelines, including getting sunlight, engaging in light to moderate exercise, avoiding excessive caffeine before bedtime, and replacing screens with alternative activities, I have witnessed tremendous improvements in my sleep quality.
In my journey to improve sleep, I have also found value in using a smartwatch that tracks my sleep duration. Observing the patterns and comparing the quality of my sleep has become a rewarding aspect, as I can tangibly see the effects of obtaining sufficient rest on my energy levels and overall mood the following day. In case you were wondering, I have the Galaxy Watch Active 2 (17th Ed.). This was a great gift from my brother and I still wear it after three years.
Incorporating these practices and embracing a balanced and mindful approach to sleep has truly transformed my sleep experience. When I sleep well, I’m in a good mood and can accomplish so much more. I encourage you to explore these strategies and find what works best for you. I really hope these tips help you as much as they helped me.
“The best bridge between despair and hope is a good night’s sleep.” ~ E. Joseph Cossman
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Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use of any suggestions or techniques discussed herein. Additionally, individual experiences may vary. It is important to consult with a healthcare professional for personalized guidance and to address any specific concerns or conditions related to sleep deprivation or mental health.
