Are you sleeping well?

Question

I've found it's been really hard to get good quality sleep, and it's making me tired and irritable throughout the day. I've tried getting into a good sleep schedule but I still have trouble falling asleep and feeling well-rested. This hasn't really been a big issue for me before, but now it's a long-term problem. Is anyone else experiencing this?

morales971 · Answer

You've touched on something quite a few of us are dealing with right now, what with the constant barrage of bad news, stress over money and jobs, and overall concern for what the future holds.  But I caution you against viewing this as a 'long-term problem' because it doesn't have to be.  Find a way to get back to a good night's sleep.  Take a good, hard look at your diet.  Work to avoid staring at a monitor or smartphone an hour before bedtime.  Try to set a realistic bedtime and keep to it for consistency.  Maybe consider a supplement like Olly Restful Sleep Gummies.  I tried them to a measure of success.  Do some research online with a platform like Thrive Global about how to get quality sleep.  Add the White Noise app to your phone (if you sleep with it) and use it to guide you towards rest.  Avoid caffeine at least 6 hours before you go to bed.  Whatever works for you, but take some steps and see how you do.  This will take work, but you can change your habits successfully.  I wish you luck, peace, and rest.  Stay healthy!

Anonymous · Answer

Right there with you! I finally bit the bullet and bought those non-habit-forming sleeping aids (~$5 at Walmart, CVS, etc.). Haven't noticed any side effects and I'm sleeping through the night! For best results, I pair with a warm cup of chamomile tea. Hang in there! :)

Melissa Gourgue · Answer

I started experiencing the same thing a few weeks into being home due to this pandemic.  My whole routine is off - so it's not very surprising my sleep schedule followed. Although I admit my sleep schedule is not 100% back to normal, here are a few things that got me back on track.
1. Set a daily schedule. This helps to get your mind and body back into a routine. I don't plan down to the minute, but I plan activities and meals between certain times. 
2. Exercise.  Plan some time to do some yoga, go for a walk, or follow a workout program. It helps to burn some excess energy I tend to have since my daily activities are limited. I've also read that working out in the afternoon/evening promotes healthy sleeping habits (err.. google it!).
3. Take a nap. When my sleep pattern first started to get weird, I'd try to force myself to stay up thinking I'd just reset my sleep cycle that way -- it didn't help. Taking a 20-30 min during the day helps me to feel re-energized during the day and I've had better results sleeping at night.
4. Sleep sounds. I use Spotify to listen to different sleep sounds (rain is a personal fav!) when I can't sleep instead of turning on a show. It helps me to relax and clear my mind.
5. Don't stress it! We are going through some very strange and new times. Our daily lives have changed drastically over the last 2 months. So meditate, read, have a cookie - focus on an overall healthy lifestyle and stay positive!

Anonymous · Answer

I downloaded the app called Deep Sleep, it's a meditation app. I've been using it this week with a noticeable difference in my ability to fall asleep faster and stay asleep. It's .99 cents for a week of the trial premium edition, after that, it's like $10 a month (not cheap so I'm still debating if i'm going to continue). I have never tried meditation before so maybe it's something you might want to look into.  I am going to research additional options before I decide to spend the money for this app. but think it's a helpful option. Good luck!

Anonymous · Answer

I have been experiencing the same...haven't been getting much sleep compared to before the distancing started. But don't see it as a long term problem, we have to be consistent with our routines, exercise, and nutrition  (ex. No caffeine after 2pm or none at all). Have hope that this too shall pass.

Paulla Fetzek · Answer

I'm sorry to read this Alexandra.  I've been ok sleeping... but I do find I tend to wake up at times in the middle of the night in a bit of a panic.

A few things I've done:
1. I used to go to bed about 9pm but wouldn't fall asleep until around 11.  I now don't go to bed until 10pm.  The hour has made a difference.  I don't feel like I'm just 'lying there' for hours [I'm not actually 'lying there', I will play on my phone or read a book] waiting for sleep to take hold.

2. I take a 2.5mg Melatonin (my favorite are the gummies from Nature Made) 30 mins before I want to fall asleep.  It does help me to get to sleep.  I'll be honest... It doesn't necessarily KEEP me asleep, but helps me to get there.

3. If I really just can't get to sleep... I get out of bed.  I'll pace around my condo.  Or go stand on my balcony.  Or play with one of my cats.  Sit in my living room....

All the best...

Hope Angel Williams · Answer

My lifestyle has been flipped upside down lately and I'm missing my usual sleep aids (sleeping mask, earplugs, ideal bed setup and sleep routines) as I'm riding this quarantine out in a safer location. That being said, my sleep is disrupted even more than it was from the first month of lockdown which enables me to start fresh on my approach.

My recommendation is to start where you can and analyze what works until you're optimized for your liking. I'm starting with:
1) monitoring sleep cycles to find min and max sleep (using Sleepytime calculator)
2) getting my minimum sleep cycles per night with a new sleep and wake routine
3) meditating and drinking a glass of water first and last thing around sleep (reco: Calm app on your homepage)
4) moving activities around so I can wind down on time (like when I stop consuming food and media for the day, workout/stretching, showers, sleep-promoting tea, etc.)

Hope that helps! I've done this a few times before as I love optimizing lifestyles for my mentees and my life - so I'd also recommend a tracker to easily log and analyze things (personally love Daylio for daily mood, activity, and journal logs)

Are you sleeping well?

Share your insight

Browse recent posts