There are few things more satisfying than a good rejuvenating night of sleep. To wake up refreshed and ready to go is a true delight.
There are few things more destructive than a sleepless night, staring at the clock calculating how much sleep you’ll get if you fall asleep right…now.
Why is sleep so wonderful? Because it’s when we heal. When we fall asleep most of our body slows down and energy is moved into healing the areas that are injured, strained and exhausted.
When you’re sick you sleep to get better. Keep pushing yourself and you guarantee you’ll stay ill longer. When I’m truly sick I curl up in my bed and sleep all day. No TV, no reading, no phone, no nothing. When I do this, I bounce back fairly quickly. When I don’t listen to what I know about myself I drag an illness out for weeks.
If you’ve gone through a surgery you need to rest. I’ve known so many women who have had a surgery, been told by their doctor to do next to nothing for 2 weeks, decided to clean the house, and landed back in the hospital.
Burning the midnight oil for work or school or for fun? You need to balance it out with rest. This isn’t about “catching up” on sleep, it’s about giving your body time to heal from the damage caused over time.
Even the most regular sleeper has a night or two now and then of sleeplessness. Trouble falling asleep, waking up multiple times in the night for no reason, fitful sleep, etc. Then there are things that wake us in the night like crying babies, crying animals (anyone ever crate trained a puppy?), having to pee, and those things that go bump in the night that women are especially likely to hear.
And, of course, there are those for whom sleep slips through their fingers, night after night, leaving them edgy and desperate.
I’m going to lay out a bunch of things that can be done to remedy this. The caveat is these things only work if you actually do them. When I say do them, I mean every night, not once a week or once a month.
Bedtime and Waketime
Go to bed and get up at the same time every day. Our bodies love a routine.
Figure out when you want to be up, count backwards by the number of hours you know you need to sleep to find your new bedtime. Initially this needs to be the same 7 days a week. Yes, that means going to bed on Friday and getting up on Saturday the same as on Tuesday into Wednesday.
Movement
You’ve heard this a thousand times, and there’s a reason for it. Exercise regularly.
Getting movement in every day will improve your sleep. Movement outdoors is even better.
In the first few months of quarantine, I was walking every morning for 10-25 minutes. It is the only explanation I have for the fact that I began falling asleep instantaneously at night and waking fully energized in the morning.
Since I stopped those walks, I don’t sleep nearly as well. Guess I need to listen to myself, huh?
Caffeine
No one likes this one. If you have difficulty with sleep, you’re going to have to decide how important it is to adapt, and if you’re willing to curb your caffeine intake.
The general rule is no caffeine after 2pm, but I’m going to adjust that to: no caffeine 8 hours before bedtime. Yes, I said 8 hours.
If you’re afraid you’ll be miserable in the afternoon, remember you are working toward a long-term goal. Caffeine is a short-term solution.
Food
Digestion takes a lot of energy. When we’re trying to get your sleep under control, we need energy to be going to sleeping and healing, not digesting.
No eating about 2-3 hours before bed. Give your body time to digest before going to sleep.
Stretching
Light stretches before bedtime can calm the nervous system to prepare your body for sleep. Not sure what the heck this means? Use your Google-machine to search bedtime stretches.
I love bedtime yoga. YouTube is filled with wonderful 5 to 20-minute gentle yoga classes designed to prepare you for sleep.
My favorites come from Mary Ochsner on Instagram and Yoga with Kassandra on YouTube.
Meditation
There are a bajillion meditations on the internet and in apps. Try Calm, Insight Timer, Headspace, etc. try some out, see what works for you.
Listen to one before bed, or even when you wake in the middle of the night. Look for yoga nidra, too, it’s the most relaxing thing out there.
Counting Sheep
There is science behind this concept. The brain can only think one thing at a time. By imagining sheep and counting them as the wander through your mental vision you are engaging your brain in a way that does not allow other thoughts. It interrupts the racing thoughts.
Take this concept and get creative with it in any way that works for you. Personally, I like to count backwards from 100 while noticing my breath moving in and out.
When your mind returns to your racing thoughts, simply notice, remind yourself that is not what you’re doing right now and return to your counting (the exact number doesn’t matter, start wherever you think you may have been).
Sleep Aids
Tylenol PM, Advil PM, Zzzquil, Lunesta, Ambien, Unisom, lavender, magnesium, valerian root, melatonin… The list is too long to share here. Suffice it to say there are over the counter (OTC), prescription and herbal remedies to help.
Please be informed when you take anything. Consult your doctor.
I’ll say one thing about melatonin because it is so popular right now: this is a hormone naturally created by your body. Melatonin should only be taken short-term, and it’s best to consult your doctor before taking it as taking too much can interrupt your body’s natural production, causing long-term problems.
Technology
No one likes this one either. I get it. Some of you are used to falling asleep with the TV on. If you gotta, you gotta. Do what works.
Outside of that I will tell you any technology, TV, phone, tablet/iPad, computer, gaming system, you name it, they will all disrupt your sleep rhythms because of the light and beta waves.
Piss and moan all you want, but facts are facts. Scroll through Instagram, Facebook, Snapchat, the news, shopping, and such before sleeping and it will impact your sleep. Jus’ sayin’.
Et Cetera
Blackout curtains, weighted blanket, white noise, sleep mask, bed wedge pillows, humidifier, fan, CPAP, and going for a sleep study are all additional things to consider.
Sleep is important. Please don’t think you aren’t capable of getting some. It does take commitment to a plan and follow through even when you’re frustrated. Don’t give up, you deserve this.
If you need additional help, life coaching with me can help as we can create a plan specific to you, and accountability to that plan. We’ll get you the sleep you need!