What to do when you can’t fall asleep?
Sleep is essential for health. It is essential for healing. People who need the most sleep are often getting the least. Nothing is more frustrating than wanting to sleep and sleep just won’t come. Here are some tips to help you develop a routine that allows you to fall asleep within 20 minutes (most nights).
The Power of Routine
Aim for a consistent bedtime and wake time. If possible, avoid napping until night sleep is improved.
Create a bedtime routine that is the same each night to serve as a cue to the body that it's time to wind down. This can include a warm bath/shower, washing face, brushing teeth, book, calming music, stretching routine, journaling, etc. Goal is consistency and tailored to your unique preferences.
Your Personalized Sleep Rituals
Connect with Nature: Watch the sunset to help regulate your circadian rhythm. Also getting morning sunlight is beneficial for sleep as it helps to set your circadian rhythm for the day. Keep lights dimmed in the evening to signal to your body that it's time to prepare for sleep.
Digital Detox: Set an electronics curfew, turning off TV, computer, and phone at least an hour before bedtime. Limit exposure to blue light to enhance melatonin production. Consider purchasing blue light blocking glasses to use in the evening hours.
Caffeine Consciousness: Limit caffeine intake to the morning, avoiding stimulants after Noon. Opt for calming herbal teas like chamomile in the hours leading up to bedtime.
Wind Down with a Book: Incorporate reading into your routine, choosing a calming book to ease the mind.
Sounds of Serenity or Meditation: Use apps like the “Insight Timer” or “Calm” for calming soundscapes like ocean waves, rain, etc and sleep meditations of various lengths.
Breathe: Incorporate breathwork exercises into your bedtime routine (and through out the day.) Examples of breathwork exercises to induce calmness: Alternating Nostril Breathing, 4-7-8 breathing, diaphragmatic breathing, Five-finger breathing, lion’s breath, so many options.
Stretching: Develop at 10-15 minute stretching routine to help your body relax.
Journal: Write down thoughts from your day, things you are grateful for, or even draw.
Aromatherapy with Lavender: Diffuse lavender essential oil in your bedroom to promote relaxation.
Fasting: Ideally stop eating 1-2 hours before bed so your digestion is having a break overnight too. Eating too close to bedtime can disrupt our sleep.
Troubleshooting Sleep Hurdles
Handling Worries and Anxiety:
Consider keeping a gratitude journal to shift focus towards positive thoughts.
Write down worries on paper, saving them for tomorrow. Sometimes getting them out of your head and on paper can decrease their hold on you.
If your season of life is particularly stressful or history of trauma, find another time earlier in the day to “worry”. Process all those thought you wrote down by discussing with family, friend, and/or professional mental health therapist. Essentially shift your “worrying” to another time in the day. And ideally processing thought worries, fears, traumas.
Mind Dump Ritual:
If your mind is racing with all your to-do’s, dump the things from your mind to paper. Jotting down everything and anything that comes to mind for about 5 minutes. Clearing your mind and essentially making a to-do list. You may find things recurringly coming up on your list every night, make those a priority the next day.
Acknowledge that today has ended, and you can address concerns tomorrow.
Supplements to Consider*:
· Magnesium Glycinate 200-300 mg with the evening meal
· Passionflower by Herbpharm
· Lavela by Integrative Therapeutic (good for anxiety, does take two weeks to be effective)
*Disclaimer: talk with your dietitian or physician before starting a new supplement
Castor Oil Pack:
· Castor Oil has been used for 1000s of years to promote healing, detoxification, and reduce inflammation. It is loaded with health benefits and also has a calming effect and promotes restful sleep. (Personally, this was huge game changer in healing my insomnia).
· Here is the one I use: https://shop.queenofthethrones.com/health-unpackaged Discount code: HEALTHUNPACKAGED10
If Sleep Eludes You:
If you find yourself unable to sleep within 15-20 minutes, get out of bed and engage in a calming activity for 10-20 minutes like drinking a cup of tea, reading, or gentle stretching in low light.
Know that new routines and strategies can take 1-2 weeks to form, so be patient and do not give up after a couple nights. Experiment and slowly determine what work best for you. For me it was morning and evening sunlight, castor oil pack, Magnesium, and soundscape or meditations before bed. I would love to hear from you, what has worked well for you?
Finding a personalized routine and keeping it consistent are key to improve your sleep hygiene. This will take some trial and error and evolving. As your season of life changes so may your sleep routine. The goal is to find what works for you and what you can stick to. If, after sticking to a routine for a couple weeks, you are still having trouble please reach out. We can look at other aspects that may be affecting your sleep, provide personalized lifestyle and supplement recommendations, and even consider cortisol testing. Good night :)
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*This blog on the Nutrition and Health with Amy Lodes LLC website is maintained by Amy Lodes, Owner. All opinions are her own and for general educational purposes. This is not intended for medical advise. Advertising, affiliate links, or other forms of compensation are within this website, and a small commission is earned for sales made through these links (with no extra cost to you) that help cover the costs of running a small business. Products and services listed are carefully created and/or evaluated to ensure that they are accurate and supported by scientific evidence. Items or programs that are endorsed are based on Amy's professional experience and expertise and are worthy of such endorsement. Nutrition and Health with Amy Lodes LLC assumes no responsibility or liability for damage or injury to persons arising from the use of any product, information, or opinion contained in the information of this blog, none of which is to be considered personal medical advice. By viewing, using, and shopping from this website, you agree to release Nutrition and Health with Amy Lodes LLC from full responsibility to the fullest extent allowed by law. Products and services sold are not intended to diagnose or cure any disease. Consult your physician before beginning any exercise, supplement, meal plan, or program. Thank you!
