Avoid Another Sleepless Night!

I can not begin to tell you what a lousy night I recently had tossing and turning. I had the weight of the world on my shoulders and my thoughts tumbled on top one another going from one bad scenario to the next. I could not fall asleep until well after midnight which for me is way after my “lights out” goal of 9:30pm. Even though I kept telling myself it was just one of those nights,  I was miserable. I call my bed the ‘Hell Chamber.”  So I finally got up, made myself some Sleepytime tea, sat up and meditated, turned off the lights, did some deep breathing and then counted backward from 100 a few times. Finally, I fell asleep. The next day, feeling drained and tired, I had to admit I had broken many of my golden rules for a good nights sleep. I had gotten really sloppy with my daily routine that helps me fall asleep faster and easier. I need to get back to making sure I keep the following rules so I can get the decent shut-eye I need to be ready and able for my new day. These are my personal Golden Rules so you can take what you need and leave the rest but when I follow them my insomnia takes a back seat most of the time.

1. Manage food and drink!

No coffee even decaf after lunch, no heavy food before bed, no eating close to bedtime, no alcohol right before bed. Sleepytime tea with milk and honey, however, hits the spot before I go to bed.

2. Exercise during the day. 

By taking a long walk or doing yoga once a day I set my body up to release some stress and prepare myself for the rest I need. Any kind of exercise at all is extremely helpful in so many ways. Being physical for me is like a wonder drug because it helps calm my busy, crazy mind.

3. Meditation.

Taking time to sit quietly and clear my mind works wonders to de-stress. If I’m de-stressed during the day I don’t carry the tension with me to bed. Even sitting for 10 Minutes a day concentrating on and listening to my breathing helps to alleviate worries and concerns. Understanding that the day sets up your night is critical. If we work at staying calm during the day we will have a calmer night.

4. No phones, work or computers in the bedroom.

My bedroom is not for work or social media. I turn off my phone, computers and social media and leave them in another room. My bedroom needs to be a sanctuary for relaxation and pleasure.

5. Stopping watching the news!

In today’s world, following the news can be dangerous and unhealthy. I can get angry and upset and then toss and turn. So now I don’t watch any news at all even in the day if I can help it. If something happens that I need to know, believe me, my peeps will tell me!

6. Make a list 

After dinner, before I start to unwind, I can make a list of everything that is on my mind or needs to be done the next day. My to-do list is never as big on paper as it is in my mind. If I’m worried about something and I write it down, it can make me feel better about it.

7. See a doctor

If your insomnia continues, don’t suffer needlessly. See someone who gave offer professional advice and suggest options and techniques help you sleep. I always say that sleep is a weapon. Everything is better when I have gotten rest. So make getting rest and good sleep a number one priority. Find a program that helps you get a good night’s sleep and stick to it! Sweet dreams!