sleep hygiene

Regulating sleep schedules without the use of medicine or supplements

Sleep plays a vital role in our overall health. Not only is sleep crucial for daily life, but it is also an important part of weight loss and fitness. In continuation of my fitness challenge theme; and this week’s goal to improve my sleep habits, I’ve decided to share some of my favorite tips that help you “rest well.”

As mentioned previously, I am a chronic insomniac. The worst experience was back in 2014 when I was ill. Two months went by and I was surviving on very little sleep. I had been off work for several months and doctors could not figure out what was causing it. I remember one day I was so tired that I felt asleep on the toilet. I was burnt out.

That’s how important sleep is. You can’t function without it.

My longest stretch was about 120 hours without sleep. So, I visited a sleep clinic as suggested by my physician. I learned some valuable information and feel compelled to share it with you.

By the end of the 120 hour stretch, I was completely delusional. I couldn’t form proper sentences. I was seeing and hearing things that weren’t there. I was paranoid and thought the world was out to get me. My career and personal relationships suffered because of it. It led to really bad decision making – decisions that I can’t take back.

Why sleep is so important

According to my research from multiple sources, eight hours of sleep seems to be what the majority of health professionals agree on. If you’re trying to lose weight, getting enough sleep is crucial. Having a regular sleep schedule helps our bodies in many ways to heal and lose weight.

From a recent article by the National Heart, Lung and Blood Institute:

Sleep plays a vital role in keeping your brain healthy.

“During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.”

Why can't you fall asleep in quarantine? A sleep expert weighs in ...

Sleep helps us to stay mentally fit and perform day to day tasks. Not getting enough sleep will impact your ability to drive a car, work on heavy machinery or even basic life skills like cooking, reading or writing. Even thinking can seem impossible with a foggy brain.

Sleep deprivation can lead to serious health problems and can have a real impact on your personal life, your job and your relationships. Your energy levels will bottom-out and you may even lose interest in doing things you once loved. This is why fitness and exercise really helps to regulate your sleep schedule.

Some tips to help regulate your sleep schedule

For me, there are a few things that help me regulate my sleep schedule so I can get at least six to seven hours of non-interrupted sleep.

Set a regular sleep schedule – in bed by midnight every night
No naps during the week
Daily exercise – but not past nine pm at night
Plenty of sunshine and fresh air
Drink lots of water during the day. No coffee past four pm

Clean your room and bedding often

Nothing beats clean sheets and a fluffy pillow – I sleep best when the bed-sheets are fresh out of the dryer. Keeping your bed clean and free of clutter will help you to relax and be comfortable when you lie down. I need to work on cleaning my room as well. If the room is cluttered or messy, I find at times I can’t relax enough to sleep. Invest in a large hamper for your dirty clothes and look into tools for organizing your closet like shelf hangers or racks.

Without spending a lot of money, you can “feng shui” your bedroom to help you sleep better. Get some blackout curtains, use a humidifier for dry homes, get some scented candles, diffusers – or use calming colors like pastel green, blue, yellows to calm your busy mind.

Pintrest has a lot of great ideas for bedroom makeovers.

No screen time – at least one hour before bed

This means no phone, computer or electronic devices at least one hour before bedtime. It’s time to shut off your electronic devices and trade your I-pad in for a paper book. The glare of the screens can be hard on the eyes at night time. Give your eyes and your brain at least an hour to relax before bed. This is why I find being in bed early is crucial. I need to make sure I get at least six to seven hours of sleep to feel refreshed and alert in the morning.

Tablet and iPad Buying Guide | Best Buy Blog

Have a cup of sleepy time tea

One or two cups of chamomile tea with a dash of milk and honey really helps to calm the nerves and puts me in the right frame of mind for sleep. Chamomile is a natural herb that helps you sleep. It is caffeine free which is what you want to drink at night time. I’m a coffee drinker. Not a tea drinker. But the sweet taste of chamomile is a guilty pleasure.

This is something I really need to get back into. It’s June 2020 and I can’t remember the last cup of tea I had!

Does Drinking Chamomile Tea Help People Fall Asleep? | Live Science

Listen to white noise or nature sounds

While some people like me listen to music to fall asleep; I find listening to white noise or nature sounds can really put me to sleep fast. The low hum of a fan in winter months or humidifier often does the trick for people. Sometimes I listen to nature music.

Hypnosis or “Talk Down” Videos

The Honest Guys on YouTube have some great videos that can help you fall asleep to. I really like the twenty minute talk-down sleep videos. If you’re looking for more music suggestions, check out my post on music for relaxation.

Deep breathing exercises or “bedtime” yoga

Deep breathing while lying down at night time is a great way to prepare the mind and body for sleep. Yoga and meditation before bed can help with calming anxiety. Here’s a video on how to combine deep breathing and yoga for sleep.

There are many other things I’ve learned over the years to help with my sleep problems. Insomnia can really drag you down mentally and physically. But don’t let sleep ruin your life.

If I can change my life long sleep disorders – there’s hope for you too.

Regular exercise, getting plenty of sunshine (vitamin D), and fresh air really is an amazing way to help regulate your sleep schedule. I can count the number of nights I’ve had interrupted sleep on one hand. On those nights, I either went on a long nature hike, or spent a lot of time outdoors – or I took a fitness class like Aqua Fit.

Thanks for reading!

Hope you enjoyed this post on how to regulate your sleep schedule. What works for you? What methods have you tried to help you sleep at night time?

Thanks for all the comments and re-shares. If you’d like to use any of the information from this blog, please, I ask that you refer to my website in your post.

(this is a repost from September 2019 – but good information to share)

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If you’ve been following my blog, you know that I suffer from a few chronic conditions – one of those conditions is chronic insomnia. Insomnia is something I’ve lived with for more than thirty years. There’s nothing worse than feeling tired and wanting to sleep – but not being able to sleep at all once you hit the sack.

In this article, I’ll share some tips I learned on living with insomnia and how you can rest better.

Before we get into how to treat chronic insomnia – let’s go over the basics of what it is.

Three Common Bedtime Habits Destroying Your Sleep | by Nick Wignall | Elemental

What is insomnia?

Insomnia is a common sleep disorder that affects millions of people around the world each year. Your body may feel tired but the moment you lie down, you start to toss and turn. Your mind just won’t let you rest. Not getting enough sleep can severely impact your life – you might have mood swings, you might feel lethargic and move slowly during the day, or worse – you could seriously hurt yourself in an accident at work or while driving.

Insomnia can last for days. If you have chronic insomnia, it can last for weeks or even months. My longest spell with insomnia was over two months. I also had sleep paralysis during this time.

Symptoms of Insomnia

Feeling tired but not being able to sleep when you lie down
Feeling anxious or stressed out about daily life – and not getting enough sleep
Mood swings, depression, living in a state of confusion or “brain fog”
Waking up several times during the night or waking up too early and not feeling rested

If you wake up during the night and are unable to breathe or feel like you are choking – you may want to get tested for sleep apnea which is a condition that can cause weight gain and breathing problems.

Causes of insomnia

For me, insomnia comes and goes. Staying up too late or sleeping in one day or even having a nap can throw off my sleep schedule. Drinking caffeine too late in the day – coffee – can make it hard to sleep. Or working out too late in the evening might be the culprit. But the number one cause for my insomnia is – anxiety.

Stress or anxiety
Change in work schedule or traveling often for work
Poor sleeping habits and sleep hygiene
Eating too much late in the day or drinking coffee past a certain time
Hormonal shifts or conditions like menopause
Aging can cause you lose sleep as you get up to go to the bathroom more

My father used to sleep like a log until about five or six in the morning. When he started showing signs of Parkinsons, he started getting up three or four times during the night.

Some medications can cause insomnia like GERD, Parkinsons and Alzheimers, asthma, diabetes, cancer, restless leg syndrome or living with chronic pain.

Preventing insomnia

Take it from me, getting out of an insomnia funk can be difficult. My worst spell with insomnia happened in 2013-2014 when I fell ill. I went through all the tests you can imagine and everything was coming back normal. The moment I would lay down, my body would go into spasms or cramps and it prevented me from sleeping. The longest stretch that I went through was 100 hours without sleep – at all.

Finally, after getting five weeks of iron infusions to help with the cramping – I managed to grab some sleep. I had tried everything – even sleeping pills – and nothing was working. Things were so bad that I attended a sleep clinic before going back to work. Here are some things I learned on how to manage my insomnia.

Regular sleep schedule

This is crucial. Going to be around the same time and getting up in the morning around the same time is important to help naturally regulate your body and get your “internal clock” working again. I’m working on this now – I can’t seem to get up earlier than 9 am and going back to work is going to be such a shock. Avoiding naps is important too – I’ve managed to get through the day without a nap for several weeks now.

No caffeine past noon

If I drink coffee later in the day – than it may impact my sleep. I’ll have one or two cups of coffee in the morning and won’t drink it for the rest of the day. If I do get the caffeine craving later in the day, I’ll try and get a latte with skim milk. Or you could switch to decaf.

A Massive New Study of 347,077 People Just Revealed Exactly How Much Coffee You Should Drink Each Day. (Before the Health Dangers Outweigh the Benefits) | Inc.com

Regular exercise

Daily exercise helps me to sleep better at night time. The best sleep I ever had was after an aquafit class. Or after a steam massage with a salt scrub. My skin also felt amazing – I’m actually do for one any day now.

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Sunshine and Vitamin D

Getting some sunshine and natural vitamin D not only will help with your mental health but it can also help improve your sleep. If you live in a place like Alberta where we have such short winter days, I recommend getting a SAD light or talking to your doctor about taking vitamin D supplements.

Because of my history, I take two vitamin D3 gummies in the morning. My condo has large windows that lets in a lot of natural light and it can feel like I’m outside. I know going for a long walk or a hike in the wilderness can help me rest well.

How Little Doses of Sunlight Help the Body

Meal Spacing

As many of you know, I practice intermittent fasting to help lose weight. While weight loss progress is slow going, eating between certain times can help you sleep at better at night. I now eat between 11:00 am and 8:00 pm at night. Sometimes it’s 12:00 and 8:00 or 11:00 and 7:00 pm. But never past 8:00 pm at night time. This way I am never going to bed on a full stomach.

Eating healthy foods and staying hydrated can also help!

Healthy Food Doesn't Have to Be Expensive: How to Eat Well on a Budget | AHU Online

Practicing good sleep hygiene is an important part of sleep well. Some people take baths or showers at night to help unwind after a long work day. My nightly ritual is to listen to some relaxing music before bed. Wash my face and neck. Make sure the bed is neat and sheets are tucked in. If my room is messy – I have to pick up things off the floor or take them off the bed – or that distracts me from sleeping.

Brushing my teeth, brushing my hair and even what I wear can impact my sleep. Sometimes a fan or white noise can also help block out other noises that may be happening.

I love my blackout curtains as well. These really help in the summer time when the sun is out early in the morning – way earlier than I need to get up.

20 Pretty Girls' Bedroom Designs | Home Design Lover

Meditation

Some people swear that meditation or yoga can help them sleep better. For me – I might listen to some Native American flute music or yoga music to help clear thoughts from my mind. Add in a cup of sleepy time tea and this can really help you catch some z’s. Check out my meditation page for some youtube suggestions.

No screen time!

Get off your computers and put your phone away for the night. Keep the phone on a nighttable and close the cover so you can’t see messages come in. If you need to, turn the phone on silent. Turn off notifications from social media sites that might otherwise keep you up.

If you’re using meditation music, lie down and close your eyes in your bed while listening to the music. Turn off all the lights and your phone.

If you’re a reader, you can try reading a book to help tire out your mind.

Therapy

If anxiety is affecting your sleep, you may want to consider therapy to get to the bottom of what’s causing your anxiety. Sometimes things are out of our control – as I’m learning – and you may need more help.

Talk to your doctor about medications that can help ease your anxiety or help you sleep. Melatonin is a natural supplement that can work to regulate your sleep schedule naturally. However, it doesn’t work for everyone. If you’ve tried Melatonin and all the remedies I suggested above – then you may need medical intervention to stop your insomnia.

I am seeing my doctor later today and will be asking for a little “help” for my insomnia. I don’t ask for medications often and she knows this. She may have some new ideas that can help me out. If she does, I’ll report back here.

There may be a medical condition that is causing you to toss and turn during the night – if so, then I highly recommend that you go for some labwork and routine tests with your doctor to rule things out.

Do you suffer from insomnia? What tricks have you learned to help you sleep at night time? Let me know in the comments!

Charmed Reflections

Tag Archives: sleep hygiene

Living Well: The importance of a good night’s sleep