I Can’t Sleep!
Ugh! Sleep… Love it or leave it - we all need it. And when we don’t get it? Trouble.
I wrote a blog post about sleep a few weeks ago - but I’ve been having so many conversations lately about sleep that I thought I’d give some more concrete ideas. Friends, clients, even me - we’re all struggling.
As I have these conversations, I find everybody wants a one-size-fits-all answer. We want the easy fix. Tell us what to do and we’ll do it! Right? Unfortunately, sleep is so unique to each of us - that what I’m learning is… You have to do the work to figure it out. YOU are your own best experiment and answer to this particular problem. Bummer, right?
For instance, I know what works best for me is:
no caffeine after 11am
no food after dinner
dim the lights and the volume one hour before bed
take a warm shower (where I’m able to process the day, think about what needs to get done tomorrow, and let go…)
do my skincare, teeth-brushing, and put on night-time PJs (yes - I’m aware many of us work in our daytime PJs these days!)
get into bed with my weighted blanket
if needed, put in my earphones and play a sleep meditation
I also take a supplement to relax and sleep better - but please check with your doctor before starting new supplements.
Typically, there’s about 30 minutes from the moment I go upstairs til I’m drifting off to sleep. (My husband on the other hand, has a snack every night, would never take a shower before bed, hates a weighted blanket, would never do a meditation, and has no need for supplements - and most nights, he sleeps like a baby. See what I mean? Our sleep habits are unique to us.)
Now, for those of us that have kids - they tend to throw a wrench in things. For example, last night my daughter came in as soon as I drifted into a deep sleep. She apparently took a wrong turn on the way to the bathroom, causing me to get up, escort her to the potty, and tuck her back into bed (chuckling when she giggled that she must have gotten lost). It was a quick distraction from sleep - but still a distraction. It took a while to fall back to sleep - and I’m feeling that today.
Another thing that can influence our sleep, is the seasons. We are heading into spring right now - and I love getting up with the dog when the sun is rising. I love the way our backyard comes to life with birds, ducks, and frog sounds every spring - and early mornings are a favorite time of day. Unfortunately, I also love the evenings as the sun sinks into the horizon later and later each day - and the sounds of owls hooting and swooping through our backyard. So many signs of life and new beginnings after a long winter… They energize me and make it hard for me to sleep!
So, the first step to figuring out your particular habits is identifying what is keeping you awake? Caffiene? Noise? Bright lights? Indigestion? Worries and to-do lists? Once you narrow down you’re suspicions - play with them! I’ve created a fun little sleep checklist so you can experiment and play with your own sleep habits!
There are so many pieces of the puzzle that are really out of our control - that it’s important to figure out the things that ARE in our control. Then we know we’re doing our best and have the tools to get back on track quickly and easily.
I’d love to hear what works for you! There’s nothing better than a great night of sleep….!
Sending you love today, my friend!
PS: Obviously, these sleep tips and tricks and are for those who have developed habits that get in the way of their sleep. If your sleep troubles have to do with a physical ailment or trauma, please see your doctor. There is so much help out there - and you deserve to find a solution. Wishing you the best!
