Sleep
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I have struggled with insomia for many, many years. I've tried everything and still struggle. But I've definitely found some things that can help.
Sleep Hygiene
Sleep Hygiene
Daytime
Daytime
- Keep a regular sleep schedule (especially a regular wake-up time in the morning)
- Avoid day-time naps
- Exercise during the day (at least 4 hours before bedtime)
- Avoid caffeine after lunch
- In the evening, limit:
- Potential stimulants
- Alcohol
- Nicotine
- Sugar
- Chocolate
- Fluids (so you're not making repeated trips to the bathroom while trying to fall asleep)
- Potential stimulants
- Decrease screen time before bed (TV, smart phones, tablets)
Bedtime
Bedtime
- Try to go to bed as near the same time every day as possible
- Optimize your sleep environment
- Cool temperature
- Turn off lights and electronics
- Have a bedtime routine so your brain knows certain activities mean its time to get ready for sleep (specifically to help with the release of melatonin). Consider:
- Hot beverages
- Milk
- Chamomile tea
- Relaxing activities
- Warm bath
- Yoga
- Meditation
- Reading
- Book with as-dim-as-possible light
- Back-lit eReader (NOT tablet or phone, which are too stimulating; I personally love the Kindle Oasis and Kindle Paperwhite for this purpose)
- Hot beverages
Sleep Aids
Sleep Aids
Sensory Sleep Aids
Sensory Sleep Aids
- Light/Noise Blockers
- Satin Eye Mask - such as Jersey Slumber; soft, smooth, and cool against your skin
- Acoustic Sheep - bluetooth sleep headphones that I personally use to cover my eyes as well. They make Fleece and "Breeze" options (I personally am a hot sleeper so recommend the Breeze). They also have pretty good customer service.
- Audio Aids
- Relaxing music
- Sleep stories - honestly a WONDERFUL tool that has helped me so much
- Calm is an awesome app that has very limited free options and a fairly expensive optional subscription but I personally find it worth every penny. They have meditation guides, sleep stories, and sleep/relaxation music, with so much variety within each genre. I use it every night. Thankfully, they have a 7-day trial so you can try it before committing to the cost.
- Abide - a Christian meditation app that also has sleep stories and music. I did use their free trial but didn't love it as much as Calm so did not purchase.
- White noise
- White noise machine - I only started using these after my daughters were born. I honestly don't think I could ever sleep in silence again. The Hatch Rest is by far the best one I've used (and I've used a bunch; see my "Baby Registry" page, "Sleep Aids" section for more on this).
- Fan
- Weighted blankets - while not everyone agrees that it is good for us to be sleeping with a weighted blanket all night, many people find they sleep significantly better with one, so it's hard to argue against them. I personally LOVE LOVE LOVE my Hush ICED blanket.
- Cooling Sheets
Pharmacologic Sleep Aids
Pharmacologic Sleep Aids
- Essential Oils
- Diffused - you'll need a diffuser (like DoTerra's Petal Diffuser or ASAKUKI's 500ml Premium Diffuser, both of which I love)
- Lavender essential oil
- Roman Chamomile essential oil
- DoTerra Serenity essential oil blend
- Topical - DoTerra Calmer Restful blend to wrists/neck
- Oral - DoTerra Serenity Restful Softgels
- Diffused - you'll need a diffuser (like DoTerra's Petal Diffuser or ASAKUKI's 500ml Premium Diffuser, both of which I love)
- Medications - should be a last resort. Sleep hygiene should be optimized first before adding over the counter or prescription medications. Talk to your medical provider before starting any!
- Melatonin - may work well for some people, but it is recommended you use it for occasional insomnia rather than nightly indefinitely
- Benadryl - many people use Benadryl as a sleep aid but I'd reserve this for emergency scenarios. I've noticed myself feeling more drowsy the day after taking Benadryl for sleep, and this article by HuffPost Life explains why.
- Prescription medications - there are a whole slew of medications providers can prescribe to help you sleep, if they feel it is indicated and safe for you. The Mayo Clinic's "Prescription sleeping pills" talks about the different options and their best uses (i.e. falling asleep, staying asleep) and risk of leading to dependence.