![]() If your body, or your mind, isn’t as tired as it needs to be, fighting against this will result in poor sleep. Forcing yourself to try to fall asleep when you aren’t ready is just as futile as convincing your child that ice cream is not the best food group in the world. I toss and turn, and stare at a pitch-black ceiling wishing that counting sheep actually worked like those mattress commercials promised me they would. If you find you need a little extra support with the latter, an extra dose of melatonin might be the answer to your problem. Insomnia is a b*tch, that not only impacts your quality of sleep but your ability to fall asleep. Alas, adding melatonin to the routine was game-changing. I guess I wanted to think I was superwoman and could conquer my insomnia all by myself, thank you very much. Speaking of which - I don’t know why I hesitated for such a long time before adding melatonin gummies to my bedtime routine. And in case you didn’t know, the more melatonin our bodies make, the sleepier we get. Research has found that the blue light glaring at us from our screens works against us as it suppresses melatonin. Also, consider investing in blue light glasses (I found mine at Target for $5). Don’t do it! Or, if you must, make sure you’ve changed the settings on your tech to dark mode, so you aren’t being blinded by the brightness of your screen. You settle into bed and check your email one more time or catch up on messages you missed earlier in the day. You can always add a little bit of honey to sweeten. Chamomile, lavender, and lemon are frequently featured in many different sleepy-time teas but don’t worry if these flavors aren’t quite your jam. When you’re shopping around for a new brew make sure it’s caffeine-free. All you have to do is add hot water.ĭepending on your usual consumption of, or sensitivity to caffeine, insomnia symptoms could be exacerbated by caffeine before bed. ![]() Brew your own if you’re into that, or if you aren’t, there are many different options out there premade. ![]() Part of my bedtime routine is a warm cup of tea (especially in the cold AF Wisconsin winters). For example, when all is said and done, I’ll take a warm shower, brew myself a cup of tea, and fall back into 19th-century Russian court in my favorite novel. We all know the importance of a solid bedtime routine for your little people, but do you make time to calm your mind and body before hitting the sheets? Instead of promptly collapsing into bed after you’ve loaded the dishwasher, folded the laundry, and tucked your minions into bed, engage in other activities that support self-care and relaxation. But because I’m not a doctor, we’re going to focus on five ways to change up with your bedtime routine to help you get some much-needed quality Z’s. The good news is there are several ways to combat your insomnia without medication (as well as with). They’re talking about the one in ten people who can’t fall asleep, stay asleep, or outrun feelings of perpetual exhaustion. They also aren’t talking about people who only experience trouble sleeping for a short period (15-20%). They aren’t talking about people who have a few symptoms here and there, which account for 30-35% of people. That said, this isn’t an uncommon struggle.Īccording to the American Academy of Sleep Medicine, 10% of people suffer from chronic insomnia. The small people are now 9 and 6 1/2 years old, so I can’t even blame them. A few years later with my second daughter’s arrival, I officially became what you might call a permanently exhausted pigeon (aka someone who suffers from chronic insomnia).Īll jokes aside, what started as restless nights here and there turned into a struggle to fall asleep and stay asleep through the night. I used to be a night-owl, and when my first daughter was born, you could make the argument I became more of an early bird. I don’t remember exactly when sleep began to elude me.
0 Comments
Leave a Reply. |