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I can’t pinpoint the exact moment sleep started to slip away from me. I used to be a night owl, but after my first child arrived, I found myself waking up earlier. Then, with the birth of my second daughter, I officially transformed into what you might call a perpetually exhausted pigeon, suffering from chronic insomnia.
What began as occasional restless nights evolved into a constant battle to both fall and stay asleep. Now that my kids are 9 and 6.5 years old, I can’t blame them for my sleeplessness. Unfortunately, this experience is far from unique. The American Academy of Sleep Medicine states that 10% of the population suffers from chronic insomnia, as opposed to the 30-35% who experience sporadic sleep difficulties or the 15-20% who face temporary issues. We’re talking about the one in ten who struggle nightly with falling asleep, staying asleep, and battling ongoing fatigue.
Fortunately, there are numerous strategies to tackle insomnia, both with and without medication. As I’m not a healthcare professional, I’ll share five techniques to revamp your bedtime routine for better sleep.
Establish a Relaxing Bedtime Routine
While we often emphasize the importance of a bedtime routine for our kids, we should also prioritize calming our own minds and bodies before sleep. Instead of collapsing into bed after tidying up, consider engaging in self-care activities. For instance, after everything is done, I enjoy a warm shower, sip on some tea, and dive into a captivating novel set in 19th-century Russia.
Sip on Sleepy-Time Tea
Tea can do wonders. It serves as a remedy, a pick-me-up, and even a sleep aid. As part of my evening routine, I indulge in a warm cup of tea, especially during the chilly Wisconsin winters. You can brew your own or select from various pre-made options—just add hot water! Be mindful of caffeine intake before bed, as it can worsen insomnia symptoms. Look for caffeine-free varieties like chamomile, lavender, and lemon. If those flavors don’t appeal to you, a touch of honey can add sweetness.
Steer Clear of Screens
We’ve all been there—settling into bed with the urge to check emails or messages one last time. Resist the temptation! If you must use your devices, switch to dark mode to reduce screen brightness. Investing in blue light glasses (I found a pair for just $5) can also be helpful. Studies show that blue light from screens inhibits melatonin production, which is crucial for sleep.
Consider Melatonin Gummies
I wish I hadn’t delayed adding melatonin gummies to my routine for so long. Initially, I wanted to believe I could conquer insomnia single-handedly. However, incorporating melatonin has been transformative. If falling asleep remains a challenge for you, a dose of melatonin could provide the extra help you need.
Don’t Fight It
On some nights, no method seems effective. I end up tossing and turning, wishing counting sheep could work as promised. Forcing yourself to sleep when your mind and body are not ready is futile. Instead, if you’re not tired, get up and engage in calming activities like journaling or reading.
Experiencing insomnia can be incredibly frustrating. While establishing a bedtime routine is beneficial, it may not always suffice. In my case, addressing underlying mental health issues like anxiety and depression improved my chronic insomnia. After some trial and error, I found a sleep aid that works for those particularly restless nights.
Ultimately, a good night’s sleep is vital for a fulfilling life. We’re not talking about just a few extra moments of rest; we’re referring to deep, restorative sleep that enhances brain function and overall health. If you suspect you’re dealing with insomnia, don’t hesitate to consult with a provider to create a tailored plan for better sleep. After all, life is too short for perpetual exhaustion.
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