Good morning lovelies! So right now instead of sleeping (it currently being 5:30 am) I am writing ya’ll a blog post. This morning around 3 am my dog scratched on my bedroom door, and I got up to let her in. Ever since then I have been lying in bed awake. My mind was jumping from one thing to the next. So, instead of getting upset over the fact that I can’t sleep, I decided to get out of my bed where I have been laying awake for a couple hours and go down to the living room. I turned on the television (why does television assume everyone is sleeping at 5 am?? Nothing good is on!) and I am snuggling with my pup as I write.
In light of recent events, I thought I would write a post on sleep hygiene. Sleep is so important, and I am not going to go into the science behind it and pretend like I know exactly what I’m talking about, because I don’t. What I do know, though, is that our cells regenerate during sleep. So, getting proper sleep is important. It is good for our physical health as well as our mental health. I know when I do not get enough sleep, not only do I physically feel tired and sluggish, but that makes some of my mental health conditions worse. I know lack of sleep can really amplify my anxiety. I am not new to insomnia…it is something I have struggled with since I was a kid. So…what do I do now to ensure that I get a good amount of sleep? Besides my medication to help me sleep (which is sometimes needed), below I will list my tips for ‘good sleep habits’ and how to deal with insomnia for all you insomniacs out there who may be reading this at early waking hours.
- Have a bedtime. Yep, I said it. I don’t care if your 6, or 60. If you go to bed around the same time every night, your body will ignite it’s internal clock and get used to falling asleep around that time.
- Turn off the Phones, Computers, and other electronic devices. These activities stimulate your brain, which is something that we do NOT want to do when we are trying to sleep.
- Read before bed (if you have a good book). This may not work for everybody, but it usually helps me to read before bed. I end up getting sleepy (even if it is a book that I am really into) and can fall asleep easier.
- Have a light snack. You will hear people tell you to not eat before bed, but I find that I can sleep better on a stomach that isn’t empty. I do not recommend eating a large meal before bed, but having a snack before bed so you are not going to sleep on an empty stomach is something that always helps me.
- Drink Tea. If you are a person that has trouble sleeping, I suggest drinking a cup of hot tea (non caffeinated of course). Chamomile is one of my favorites, but there are so many different teas for sleep that you can buy.
- Make a routine out of it! Take all of these steps/suggestions, and create your own bedtime routine! This will help you prepare for sleep and help to improve your sleep quality.
What happens if I wake up and can’t fall back asleep?
- DONT LAY THERE FOR HOURS. This is the mistake I made this morning. Let some time pass to see if you can fall asleep. If you can’t, though, get up for a few minutes. You may want to go into a different room and read, maybe make yourself another cup of tea, and then return back to bed.
If you read this post, I hope that these tips were helpful and can be of use to you. I know they help me. Overall, I have much better sleep hygiene now putting these tips into practice than I used to. On that note, I think I might try to go back to bed myself, goodnight everyone!