It all started after my babies were born. You don't really realize it while you're in the swing of life, but I'm pretty sure I was sleep deprived from about month 7 of pregnancy to the first seven years of my first-born's life. I know other moms out there can relate! Thankfully, his younger brother was a better sleeper, although a much more active one. That led to some sleepless nights! LOL.
A few short years later while in my 40's, I started waking up every night at 2 am throwing off covers, only to need them back on a short time after. I never suffered from "night sweats" but I definitely had body temperature regulation issues. A friend informed me I was experiencing peri-menopause. What?? What in the world was that? Well, that's where you get to live the joys of menopause without really being in menopause. It's preparation for menopause. I liken it to sleepless nights while you're pregnant to prepare you for the sleepless nights after the baby is born.
As you can see, I have spent much of my adult life as someone who has struggled with sleep. As in “struggle” I mean there have been multiple and many nights with only several hours of sleep and ones where I have literally slept 20 minutes.... why? I have no good answer. That is one of the things you ask yourself time and again when you're up not sleeping! Of course, there are times when it's due to worry, usually kid related. And, then there's times when it’s body temp or comfort level (or lack thereof) related. Still other times, there is, well, no good answer.
And, I never called in "sick". What do you say? I need to stay home because I didn't sleep last night? I didn't dare nap for fear of not sleeping the next night! Nope, the best course of action was to plug along as if you were well rested. Eventually, your body gets used to it, although I wouldn't say you're in your best state of performance.
Lately, though, I've been trying to focus more on better sleep habits, and I have to say that I've had a certain degree of success. I mean it's been at least a month or more since I've had to get up out of bed unable to sleep. That is pretty amazing considering it was getting to be a pretty common practice. I don't believe that any one thing has helped, but rather a culmination of different things. I wouldn't say I'm great, but I have found improvement and wanted to share what worked for me. Here’s the rundown of what is tried and true so far:
Stretching and rolling - For awhile I was pretty good at doing a 10-minute stretching/yoga routine before bed. Yoga with Adriene was my obsession and cure for many sleepless nights. However, since the new bed, I haven’t needed her as often, except for when I wake up and can’t fall back asleep. In addition, the foam roller or rolling on a tennis ball both help relieve muscle tension in my back, neck, shoulders and legs - the tennis ball for pinpointed relief.
Reading and praying - Sometimes I just need to read before bed. I normally last, wellll, for maybe five minutes max. I hope I'm not the only one who has read a book over and over because you're re-reading what you don't remember from the night before. Books, the Bible in particular, sure help quiet those thoughts that you repeat in your head over and over about things you have no control over whatsoever.... I send them up! “Cast all your anxiety on him because he cares for you.” 1 Peter 5:7.
A new bed! - After 25 years (do NOT wait this long!) we got a new bed! It took me at least 6 months to get used to it, but it’s definitely helped. I’m still working on finding the perfect pillow and sheets... a work in progress. Flannel sheets for winter have proven to be a must!
Sleep products - I have only tried melatonin pills as a sleep aid "pill", but it didn't offer any success, which I guess happens sometimes. I then tried a magnesium product, called Mela-Out, which helped me get this whole sleep routine started when it was at its worst this past winter. I don't need to use it as regularly now, but I still add it into my routine on occasion.
A regular bedtime - I've been trying to copy my very routine husband and have a regular bedtime. I try to be in bed within a 30-minute window of my 10:30 pm goal. Surprisingly, it actually does help to be more consistent with my bedtime. It also helps I don't have to wait for kids to get home from long bus trips after sporting events.
A nighttime routine - I have a confession... I was not good at consistently washing my face before bed for years. I'll probably wrinkle well before my time, but there's no going back now. Forget the wrinkles! I wish I had known then how much it helped me sleep! Pretty sure the hot water on my face is my #1 bedtime cue.
A cold, humidity-controlled room - I need the A/C on all summer long to reduce the humidity, prevent outdoor allergies and have a cold room. During the winter, the nighttime thermostat temp is set pretty cold so I can remove and add blankets as needed. Yes! My husband can attest, my temperature balance is a very fine line!
Regular activity - I am now going outside for walks most days, whether it’s +85 or -10 degrees. Of course, my dog has been my motivation to get out. In the winter I actually prefer snowshoeing, but at any rate, I try to get out even if for 15 minutes. There’s something about being active outdoors, observing and hearing mainly the sounds of nature that calms me and reduces my stress.
I wouldn't say that I've conquered this lack of sleep thing, but it's a drastic improvement to what it was even this last winter. And, for that I'm grateful, because it's true that dreams are surely sweet when your dreams of a good night's sleep come true.
Sleep is an important aspect of health. If you are working to get healthier and need some support, new ideas, or a path to follow, contact Dani at InCourage Health LLC. As you can see, she's had some success in her own journey!
Website: www.incourage-health.com
Email: incourage@incourage-health.com
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