Do you have tips on how to sleep more soundly?

Kirsten M Trammell

June 11,2020 at 5:15PM UTC

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I go through waves of sleepless nights in life. Sometimes I hit the pillow and am out like a light...then other times there are days or weeks where falling asleep, and staying asleep, is difficult.

Does anyone else ever experience this? How do you manage shifting back to the quality sleeping nights?

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LisaJune 11,2020 at 6:19PM UTC
Yes, I have definitely gone through troubled sleep, especially when anxious. I enjoy YouTube meditation videos designed for falling asleep, like ones by 'The Honest Guys.' They have a number of 'countdown to sleep' guided meditations.
At the beginning of the COVID-19 outbreak I had enough trouble sleeping that I bought melatonin - an over the counter supplement that signals your brain it is time to sleep (normally your brain would naturally release this close to bed time). It worked for me, and fortunately I only had to use it a couple of times.
Lastly, I read 'Why We Sleep' (by Matthew Walker) that recommends getting time in natural sunlight early in the day to regulate sleep-wake cycle. Sometimes that has worked for me, other times it has not. But you may find it helps.
Best of luck!
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Heather DennistonJune 12,2020 at 7:34PM UTC
I have four articles on my site on sleep but this one is my favorite. -https://www.wellfitandfed.com/well/seven-sleep-techniques-for-the-anxious-mind/
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Kirsten M TrammellJune 17,2020 at 2:02AM UTC
thank you for sharing! I will be sure to check it out!
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Lucinda LechleiderJune 11,2020 at 6:21PM UTC
Do - take melatonin, valerian, epsom salt baths, meditate. Avoid - alcohol, exercise, blue lights (computers, phone, tv) near bedtime. Fitbit also has suggestions on their website.
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Joy KobaskoJune 11,2020 at 8:03PM UTC
I second Lucinda's suggestion of adjusting the brightness of your PC/phone/tablet screens, and avoid viewing bright screens immediately before bedtime. I have heard that CBD extract helps, but I've never tried it so I don't know, I've just heard that claim. What personally helps me is chewing 2 melatonin gummies before bedtime. Puts me right out within 30 minutes, usually.
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Kirsten M TrammellJune 17,2020 at 2:03AM UTC
thank you both! I do my best to adjust the lighting and always feel better when the last hour of the day is screen free.
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Maxine Chang-AvetisyanJune 11,2020 at 8:18PM UTC
I find that a "wind down" routine is key to getting a sound night of sleep. My routine usually consists of taking a warm shower, min. of 30 minutes of reading and listening to a 5-10 minute meditation right before hitting the pillow. If you have to use a phone/tablet for any of this, make sure to turn on the blue light filter. If my mind is feeling extra busy, I will journal to get all the anxious thoughts and worries out of my head.
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Jill L. FergusonJune 15,2020 at 10:12PM UTC
I have the brainwaves app on my phone and it offers a few sleep choices (deep sleep, lucid dreaming, power nap, etc.) and I've found it very useful for getting to sleep and staying asleep. I think it costs under $5 and is so worth it. (I also use the theta waves, creativity boost, and concentration mediations on it while I'm working.)
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Leigh NightingaleJune 16,2020 at 5:12PM UTC
There are great suggestions in this post! One that hasn't been mentioned and one that I can attest to, is a high quality CBD oil at night. I suffer from sleep apnea so getting a decent night's sleep is really important. I use Ananda Professional (available at your independent pharmacy) I sleep soundly and wake refreshed. . There's also an Ananda hemp line you can buy online, and they offer THC free products also. If you go the independent pharmacist route (NOT a chain!), they will be able to advise dosage and regimen. Do your research, look for brands that have 'Certificate Of Authentication' so you know it's been independently verified and not full of nasties. Sleep well!
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Krista CouttsJune 16,2020 at 7:18PM UTC
There is a new app..."Headspace" that is offering access for one year for those who are unemployed. They have wonderful solutions for sleep! Check it out!
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Keila AlvaradoJune 16,2020 at 8:03PM UTC
Yup! Those above have good ideas for you. In addition, feel free to try "sleepy time" or "calming/soothing" teas, have almonds or almond butter as a nightly snack (if not allergic), and hear dream wave or meditative audios to get you calm for sleep. If not, feel free to take organic sleeping pills, hear self-affirmation audios, and as the saying goes, "count your blessings instead of sheep."
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Kirsten M TrammellJune 17,2020 at 2:04AM UTC
I love almond butter...does this help with sleep?
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Keila AlvaradoJune 17,2020 at 4:30AM UTC
Yes, according to multiple sources and one example is seen in this article: https://www.google.com/amp/s/amp.mindbodygreen.com/articles/a-doctors-top-5-foods-for-better-sleep-including-almond-butter--25637
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Deb HornerJune 18,2020 at 12:44AM UTC
I have struggled with systematic insomnia over the years. Getting enough exercise is a big help, because your body is then physically tired. As I've gotten older, my joints are often cramping when I go to bed. I find that yoga (gentle, relaxing - NOT hot yoga) often eases my mind and body toward sleep. Corpse pose (lying flat on your back with hands next to your hips palm up) and breathing while meditating is a very calming way to ease into sleep.
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Leslie CalebJune 18,2020 at 1:01AM UTC
Kirsten, I absolutely empathize with you! I think the above shared resources are fantastic. What help me was monitoring what was happening in my life and immediate environment. I found out after months of trial and error that it had to do with the time and type of food I was having for dinner. For instance spicy food are a no go for me at night, because the body tends to build on heat and I was waking up in the middle of the night with my legs/feet on fire! Also having tea and coffee after 2 PM is challenging my good night sleep. Maybe, observing and keeping track of it is something worth trying.
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Lyssa GoldbergJune 19,2020 at 7:36PM UTC
Hi Kirsten! I've found recently that my job search is what's keeping me up at night (thoughts about where else to apply, who I forgot to follow up with, etc.), and it's helpful to shut my brain off by disconnecting from my phone and technology and picking up a physical book for some quiet reading time before bed.
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Tiffany HutchinsonJune 23,2020 at 9:44PM UTC
I have struggled with insomnia for a VERY long time due to stress and anxiety. Recently, I've done a few things differently that have helped tremendously.
First, I limit screen time when I'm trying to relax. Before, I would lay down and scroll on social media/watch videos. What I didn't realize was that screen time was the worst thing to do as you're trying to relax.
Second, I found an AMAZING Pandora station called "Sleep." I actually came across the station when I was trying to find a lullaby station for my infant. She LOVES music! I found that when I turned it on, I started dozing off as well. I also sleep through the night now whereas I didn't before.
Last, I take liquid melatonin. It works wonders. I haven't taken it since I started limiting my screen time and listening to the "sleep" station.
I hope this helps!
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Anne KnoxJune 27,2020 at 12:01AM UTC
No screen time for 30 minutes before bed and melatonan have been life changing.
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