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Sometime in the past year, I started to experience chronic insomnia at levels that were starting to impact my health and functionality.
I think it's coming from several things; having to visit the bathroom in the middle of the night, fluctuations in body temperature, joint pain, backaches, and anxiety.
In order to get the problem under control, I've put some effort into increasing the quantity and quality of my sleep. There are a number of things that I do.
*Measure: I've started using a Fitbit to track my sleep.
*Media: During the 3 hours period between dinner time and bedtime, I monitor what expose myself to and how it affects me. I do not like it when people tell me what I should or shouldn't watch, talk about, or think about. I do like to keep up with current events, even if politics and world events are distressing. I like movies and media with a dark theme. But I try to avoid those things right before bed, particularly on work nights. Instead, I focus on things with an uplifting, hopeful, or healing theme. Stories about tragedy and adversity are fine as long as it shows human resilience and the ability to overcome. Things that are too dark, bleak, or hopeless can impact the quality of my sleep if I watch them too late in the evening.
*Bedding: I make sure that my bed, pillows, blankets, and sleeping area are comfortable. A quality mattress is a good investment. Years ago, I used to tuck my blanket and sheet under me so that my partner can't accidentally pull it off of me while sleeping, and I felt badly if I accidentally uncovered him. Now, we each have our own top sheet and blanket. No more tugging. I need three pillows, he only needs two. It's important to figure out what works best for the individual.
*Readiness: I arrange the area around the bed so that I can easily find anything I need in the night, such as water, tissues, lip balm, and medicine. One night, I awoke with a splitting headache. By the time I went downstairs, found a bottle of pain reliever, found my glasses, studied the label, and figured out how many capsules to take, I was wide awake. Now there is a bottle of pain reliever by the bedside where I can easily find it, and I wrote how many capsules to take with a sharpie in large print, so it's easy to see. This way, I can quickly take care of whatever I need and go straight back to sleep.
*Herbs and supplements for sleep and anxiety: There are several. Passionflower, Holy Basil, Ashwagandha, Valerian Root, Blue Skullcap, and Gingko Biloba, as well as melatonin, tryptophan, magnesium, l-theanine, Gamma-Aminobutyric Acid, (GABA), 5 HTP and glycine. Some are in tincture form, some are teas, some are in capsules, some are powders dissolved in water, and I even have a spray that can be taken in the middle of the night to go back to sleep. If things really get rowdy, I can take an over the counter sleep aid, but I try to avoid them. Cannabis is legal in my state, but I don't care for it. Again, everyone needs to figure out what works for them.
*Aromatherapy: I use a lavender pillow spray, and I also diffuse essential oils.
*Sleep music: Certain music designed for sleep can help a lot. In particular, binaural beats music designed for sleep seems to help me get into a very deep sleep. Nature music also seems to help, such as recordings of rainfall and ocean waves, but the binaural beats seem to help ensure a deeper sleep.
*Sleep mask: These days, our bedroom contains many electronic devices with small led lights that cast a glow throughout the room. There is never a need for a night light. Wearing a sleep mask shuts out all disruptive light and helps facilitate sleep. It doesn't have to be frilly - there are comfortable, effective ones available.
I think it's coming from several things; having to visit the bathroom in the middle of the night, fluctuations in body temperature, joint pain, backaches, and anxiety.
In order to get the problem under control, I've put some effort into increasing the quantity and quality of my sleep. There are a number of things that I do.
*Measure: I've started using a Fitbit to track my sleep.
*Media: During the 3 hours period between dinner time and bedtime, I monitor what expose myself to and how it affects me. I do not like it when people tell me what I should or shouldn't watch, talk about, or think about. I do like to keep up with current events, even if politics and world events are distressing. I like movies and media with a dark theme. But I try to avoid those things right before bed, particularly on work nights. Instead, I focus on things with an uplifting, hopeful, or healing theme. Stories about tragedy and adversity are fine as long as it shows human resilience and the ability to overcome. Things that are too dark, bleak, or hopeless can impact the quality of my sleep if I watch them too late in the evening.
*Bedding: I make sure that my bed, pillows, blankets, and sleeping area are comfortable. A quality mattress is a good investment. Years ago, I used to tuck my blanket and sheet under me so that my partner can't accidentally pull it off of me while sleeping, and I felt badly if I accidentally uncovered him. Now, we each have our own top sheet and blanket. No more tugging. I need three pillows, he only needs two. It's important to figure out what works best for the individual.
*Readiness: I arrange the area around the bed so that I can easily find anything I need in the night, such as water, tissues, lip balm, and medicine. One night, I awoke with a splitting headache. By the time I went downstairs, found a bottle of pain reliever, found my glasses, studied the label, and figured out how many capsules to take, I was wide awake. Now there is a bottle of pain reliever by the bedside where I can easily find it, and I wrote how many capsules to take with a sharpie in large print, so it's easy to see. This way, I can quickly take care of whatever I need and go straight back to sleep.
*Herbs and supplements for sleep and anxiety: There are several. Passionflower, Holy Basil, Ashwagandha, Valerian Root, Blue Skullcap, and Gingko Biloba, as well as melatonin, tryptophan, magnesium, l-theanine, Gamma-Aminobutyric Acid, (GABA), 5 HTP and glycine. Some are in tincture form, some are teas, some are in capsules, some are powders dissolved in water, and I even have a spray that can be taken in the middle of the night to go back to sleep. If things really get rowdy, I can take an over the counter sleep aid, but I try to avoid them. Cannabis is legal in my state, but I don't care for it. Again, everyone needs to figure out what works for them.
*Aromatherapy: I use a lavender pillow spray, and I also diffuse essential oils.
*Sleep music: Certain music designed for sleep can help a lot. In particular, binaural beats music designed for sleep seems to help me get into a very deep sleep. Nature music also seems to help, such as recordings of rainfall and ocean waves, but the binaural beats seem to help ensure a deeper sleep.
*Sleep mask: These days, our bedroom contains many electronic devices with small led lights that cast a glow throughout the room. There is never a need for a night light. Wearing a sleep mask shuts out all disruptive light and helps facilitate sleep. It doesn't have to be frilly - there are comfortable, effective ones available.
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