Tell insomnia to take a hike!
If you’re reading this, chances are that you're part of the huge number of exhausted, depleted, sleep deprived humans who are experiencing what some experts are calling "an insomnia epidemic."
I can totally relate. To say "I get it" would be an understatement. I've battled insomnia for years. I've tried everything - seriously - EVERYTHING - in my attempts to sleep through the night like a "normal" person.
In the past, I’ve felt helpless and hopeless wondering if I will ever sleep through the night again. I know how it feels to start my mornings simultaneously dreading and longing for it to be bedtime. Chronic sleep deprivation impacted my relationships, my social life, my physical health and definitely my happiness. Sleep is an inherent part of living; we all feel better and do better when we are rested and fully functioning.
I’m neither a doctor nor a trained sleep specialist - although I have personally seen my share of both. What I am is a certified Life and Health Coach who has worked with countless people over the years and insomnia has been a common complaint for many. Whether you have problems falling asleep, staying asleep or both, chances are you’ll find something here to help you. Each of the things on this list has worked for me and my clients at one time or another. It’s my sincere hope that you find some thing or things that can be a magic bullet to help you slay your insomnia and get back to the business of sleeping and living.
1. Trick your brain.
Sometimes the mere anxiety of not being able to fall asleep can keep us awake. Try downloading a really interesting podcast or a great audio book onto your phone. It may seem counterintuitive, but the more engaging it is the better. Have it cued up so that when you wake up in the middle of the night you can just press play. This helps take your mind off of the anxiety (which you may not even be aware of) and tricks your brain into paying attention to something else. Keep your phone nearby but face down, with your headphones plugged in if necessary. This is an exception to strict sleep hygiene but has worked like a charm for me! If you use Audible, the app has a sleep timer that you can set so that you don’t totally lose your place in your book. Typically I only ever set it for 15 minutes and I’m often asleep even before that time is up! Otherwise I recommend taking a screen shot of where you are in your book or podcast so you don’t have to play catch up.
2. Focus on your breathing.
This is as simple as it sounds. In. Out. In. Out. In. Out. No mantras. No music. Just breathing. It's like counting sheep except you don't have to go past the number two. Or try a breathing exercise known as the "4-7-8 technique". It's based on pranayama, an ancient Indian practice that means “regulation of breath.” When we breathe in we activate the sympathetic nervous system and when we exhale we activate the parasympathetic nervous system. The exercise is described by Dr. Andrew Weil as “a natural tranquilizer for the nervous system ” that helps ease the body into a state of calmness and relaxation. Simply breathe in for 4 seconds, hold your breath for 7 seconds and slowly breathe out for 8 seconds. Dr. Weil says that the most important part of this exercise is the last 8 seconds because the oxygen will fill your lungs and then circulate throughout your body - and that's the part that activated your parasympathetic and produces the relaxation effect.
3. Darken your bedroom and keep your room cool.
Whether you use blackout shades or a sleep mask, having a dark room helps the brain and body settle down and remember that it's nighttime. Also, we sleep much better when we’re not overheated. In the winter this means turning down the heat at night to at least 65 degrees. You can always keep an extra blanket around if needed.
4. Experiment with adaptogens.
Adaptogens are certain herbs, mushrooms and tubers that help nourish the body and nudge it back towards balance. They're like a tonic for the system (in fact they are sometimes referred to as "tonic herbs") and can help us better cope with all the stuff that life throws at us on a daily basis. By supporting our adrenal glands (the place where our stress and sex hormones originate), adaptogens can help reduce stress and anxiety, as well as help us sleep better, think more clearly and generally just cope more effectively. They can also help lower inflammation, boost immunity, increase libido and support the aging process. You can find them in powder form as well as in tinctures - usually at places like Whole Foods. Some brands that I trust include Sun Potion, Gaia Herbs and Four Sigmatic which are high quality herb and supplement companies. Some of my favorite adaptogens include ashwaganda, tulsi (holy basil) and astragalus. In order to qualify as adaptogens these plants must be generally safe and non-toxic for everyone but if you are concerned please check with your health care provider.
5. Shut down everything 30-60 minutes before heading to bed.
No screens. No bright lights. It’s wind down time. Exposure to blue light from computer screens, smart phones, TVs, fluorescent lights, and LED bulbs may be one reason you toss and turn.The artificial light emitted by these devices can trick your mind into staying awake, even though all you really want is to go to sleep. Dim the lights and take this time to do things like curl up on the sofa with a book, light some candles, listen to music or a podcast, take a warm bath or shower, do a puzzle, write in your journal and put your phone on DND.
6. Change your routine.
Albert Einstein said, "The definition of insanity is doing the same thing over again and expecting a different result.” If what you're doing isn't working then it’s time to mix things up a bit. Try reading an actual book instead of reading on a kindle. Try eating dinner an hour earlier. Switch from coffee to matcha. Notice if anything changes when you crack the window for some fresh air or sleep with some earplugs. Try not napping or try taking a short nap. Shake up your routine and see what happens.
7. Get your hormones checked and in better balance.
Most insomnia is hormone related - but not just the sex hormones like estrogen, progesterone and testosterone. There are lots of other hormones that can be in play, like thyroid, cortisol, adrenaline, insulin, melatonin and more. Imbalanced hormones are also connected to things like food sensitivities and leaky gut (which can spike your cortisol as much as stress can), perimenopause, genetics, and more. Sometimes just changing your diet can be enough to start getting things balanced again, but it can also be helpful to have your thyroid, estrogen and progesterone levels tested by a medical practitioner. If that’s not getting you back to sleep then consider working with a health coach (like me!) to help you achieve better balance through nutrition and lifestyle changes.
xo
Lisa
