Good Night, Sleep Tight! 

“Sleep don’t come easy” is a saying I’m a little too familiar with. Whether it’s anxiety, stress, or insomnia, my sleep isn’t what it used to be when I was younger. I used to be able to sleep for 8-10 hours, & it didn’t matter what time of day it was. Now, I do well to get 6 consistent hours, & I definitely can’t sleep when it’s light outside. My sleep is so subpar!

     Starting Intentional has allowed me to learn a lot, whether it’s information I can pass on to others or apply to myself. Emotional Wellness Month has led me to research that gave me a reality check about my unhealthy habits. Talk about calling me to the carpet! At least I’m not offended though & know that it’s time to get myself together. We’re not getting any younger so we may as well start now!

What’s Good Sleep?

     The average amount of sleep adults need each day is 7-9 hours. That amount gives your body enough time to go through all of the sleep cycles. I come close to that during the week, but my sleep is normally interrupted. On the weekends, I definitely don’t get that much unless I piece naps together with nighttime sleep. I need to do better!

     I’m not sure if my body will allow me to sleep that long though. My mind is always on the go, & I’m not sure if I can shut it off. Even when I’m exhausted, I don’t sleep that long. And for some reason, I’ve felt like the 6.5 hours I do get is enough for me to function each day. Boy was I wrong!

     When I came across the signs that you’re not getting good sleep, I checked quite a few boxes off. Check out this list to see how you rank:

• Feeling tired, irritable, or fatigued during the day 
• Yawning frequently
• Difficulty focusing 
• Difficulty remembering things 
• Productivity decreasing 
• Judgment decreasing 
• Less interested in sex
• Difficulty getting out of bed
• Need an alarm clock & hit the snooze button often
• Feeling lethargic or drowsy in the afternoon
• Difficulty staying awake in meetings, lectures, warm rooms, while driving, or after a heavy meal
• Having to nap during the day
• Falling asleep on the couch in the evening
• Falling asleep within 5 minutes of going to bed
• Needing to sleep late on weekends
• Mood changes (depression, anxiety, stress, paranoia, feeling suicidal)
• Having an insatiable appetite
• Weight fluctuations
• Having red, puffy eyes with dark circles 
• Having turned down corners of your mouth 

     I guess those 6 hours weren’t doing my body as good as I thought! I easily had 12 of the items on this list. I’m just glad I don’t have to be stuck with bad sleep forever. There are some things I can add to my life to change the game. Help is on the way!

The Sleep Rescue Plan

     Now that I know the problem, it’s time to implement the solution. Here’s what I came across that can help improve our sleep:

• Create a sleep routine that includes the same wake up, wind down, & bedtime every night

I can say I have a sleep routine, even though I’m not asleep at the same time every night. My phone is set to DND automatically each night at 9pm & lifts at 5:30am Monday-Friday & 7am on weekends. During that time, you won’t get through to me. I figured that the only people who need to get to me during those hours live in my house, so unless one of them isn’t home, I’m out of commission & can get uninterrupted sleep.

My wind down time is usually between 7-9pm. I put the little one to bed so I can focus on my own routine. I get a hot shower, sometimes with a facial afterwards to show my skin some love. Then I journal & meditate. I’ll either read or watch tv until I get sleepy enough to pass out. That’s the part I need to get a handle on. Depending on what’s on tv, I’m subject to be up anywhere from 1-4 more hours before I fall asleep.

• Practice good sleep hygiene
  • The bed is for sleeping only: no lounging!
  • Remove the tv from the bedroom
  • Make the bedroom a work-free zone
  • Leave your phone out of the bedroom. If you can’t resist leaving it outside of the room, put it on the other side of room when it’s time for bed.

I’m so guilty of every one of the above! I lounge, watch tv, browse the internet, & work (I’m in bed as I type this 🤦🏽‍♀️) on my bed. I used to have a time limit on my phone so I couldn’t be on it after a certain time, & I may need to go back to that. 

I’m doing better with leaving work out of my room since my full-time job has me attached to the desk downstairs. The most work I do away from my desk is when someone calls or texts me. Now Intentional, not so much…yet! I’ll eventually get there though. It’s just too new right now for me to set better boundaries.

I can’t break up with the bedroom tv. I’m not sure when I’d make it to bed if there wasn’t one in the bedroom. Plus, the Mr. usually goes to bed before me, so that gives us time to be together. I watch my shows, & he sleeps in my lap. Quality time!

• Get an exercise routine going

Exercising makes you tired, so why not give your body a proven way to get some good sleep? Walking & stretching are low impact activities to do. Or you can choose to get a nice sweat session in. Just make sure there is at least 1-2 hours between your workout & going to bed so you can regulate your circadian rhythm (the natural cycle your body goes through in a 24-hour period).

I used to workout 3-4 evenings a week & make sure I did at least 10 minutes of wind down yoga each night. My routine fell off at the beginning of the year though. I got lazy on vacation & haven’t been able to hop back on the wagon yet. I’m gearing up to it though. Just haven’t hit the right motivation yet.

• Eat a balanced diet 

A nutritious diet does your mind, body, & soul good. It changes your energy levels & makes you feel better all around. Even though it’s ok to treat yourself occasionally, some things negatively affect your sleep. Caffeine & sugary foods are a no-brainer, especially in the evening. However, alcohol & foods with high carbs can also negatively impact how well you sleep. 

Don’t even ask about my diet! It’s trash: snacks & wine are on my grocery list every week. I do well with limiting caffeine though. I don’t drink much coffee, & when I do it’s not more than 1 8oz cup. Sodas are not really my thing; I’d rather have water. I only really have one when i get a craving or have no other choice. When I get my workout routine going again, I’ll have to improve my diet too.

Now What?

     We gave you the game plan, now you just need to get it in motion. It can be hard to start, but it’s guaranteed to be worth it. Who doesn’t like or need to sleep? That “I’ll sleep when I’m dead” mentality has got to go! Without sleep, you’ll end up running yourself closer to death.

     Now the only thing you need to do is try this online sleep test to see how well your sleep really is. See what you come up with & then use what you learned here to get it together. Remember: baby steps are still steps!

     Here are a few more resources to check out to up your sleep game: 

https://www.cloviscollege.edu/student-services/health-services/the-importance-of-sleep.html

https://yogasleep.com/blogs/give-sleep-a-chance-blog/17-ways-to-incorporate-self-care-into-your-bedtime-routine