When Insomnia Becomes Your Ultimate Challenge

I can’t pinpoint the exact moment sleep started to slip away from me. Once a night owl, I transitioned to an early bird after my first child was born. With the arrival of my second daughter, I officially became what you might call a chronically exhausted pigeon—someone grappling with chronic insomnia.

What began as occasional restless nights has evolved into a constant battle to both fall asleep and stay asleep. Now that my kids are 9 and 6, they can no longer be my excuse. Unfortunately, this is a common issue. The American Academy of Sleep Medicine reports that 10% of the population suffers from chronic insomnia. This figure excludes those with occasional symptoms (30-35%) and those who experience temporary sleep disturbances (15-20%). We’re talking about the one in ten who struggle with falling asleep, staying asleep, or battling relentless fatigue.

The silver lining is that there are numerous strategies to address insomnia without medication (and with it). While I’m not a healthcare professional, I’d like to share five methods to refresh your bedtime routine and help you catch the quality Z’s you need.

A Grown-Up Bedtime Routine

We all understand the significance of a bedtime routine for our little ones, but do we carve out time for ourselves to unwind before bed? Instead of collapsing into bed after cleaning up the kitchen and putting the kids to sleep, try engaging in activities that promote self-care and relaxation. I like to take a warm shower, brew a cup of tea, and lose myself in a 19th-century Russian novel.

Sleepy-Time Tea

What can’t tea do? It serves as medicine, a caffeine boost, and yes, even a sleep aid. Part of my nightly ritual includes a warm cup of tea, especially during the chilly Wisconsin winters. You can brew your own or explore various pre-made options that only require hot water. Just remember to choose caffeine-free varieties, as caffeine can worsen insomnia. Chamomile, lavender, and lemon are popular choices in many sleepy-time teas, but feel free to add honey for sweetness if those flavors aren’t your favorite.

Avoid Those Screens

We’ve all been there: snuggling into bed and checking emails or catching up on messages. Resist the urge! If you must, switch your screens to dark mode to lessen the brightness. Investing in blue light glasses can also help (I found mine at Target for $5). Research indicates that blue light can inhibit melatonin production, and as melatonin levels rise, we naturally feel sleepier.

Melatonin Gummies

For far too long, I hesitated to add melatonin gummies to my bedtime routine. I wanted to believe I could handle my insomnia alone. However, incorporating melatonin was a game-changer. Insomnia not only affects sleep quality but also the ability to fall asleep. If you find yourself needing extra help, a melatonin boost might be just what you need.

Don’t Fight It

On certain nights, nothing seems to work. I toss and turn, staring at the ceiling, wishing counting sheep was as effective as those advertisements claim. Forcing yourself to sleep when you’re not ready is as futile as convincing a child that ice cream isn’t the best food ever. If your body or mind isn’t tired enough, fighting this reality will only lead to poor sleep. Just because your eyes are closed doesn’t mean you’re getting the rest you require. Take some time to journal, read, or engage in whatever helps you relax.

The frustration of sleepless nights can be overwhelming. While establishing a bedtime routine can improve sleep, it sometimes isn’t sufficient. Personally, addressing underlying mental health issues like anxiety and depression has improved my chronic insomnia. After some trial and error, my healthcare provider and I identified a sleep aid for those particularly tough nights.

No matter how you tackle it, quality sleep is vital for a happy life. I’m not merely referring to a few extra minutes of rest; I mean deep, restorative sleep that supports brain function and overall health. If you suspect you’re struggling with insomnia, don’t hesitate to consult your healthcare provider to create a plan for achieving restorative sleep. After all, life is too short to feel like a perpetually exhausted pigeon.

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Summary:

Insomnia can be a frustrating and exhausting challenge for many. Establishing a consistent bedtime routine, incorporating calming activities, and exploring both herbal and supplemental aids like melatonin can help improve sleep quality. It’s vital to listen to your body and not force sleep when it doesn’t come easily. Consulting with a healthcare provider is essential for those struggling with chronic insomnia, ensuring that you can achieve the restful sleep you need for a healthier, happier life.