The female brain is wired for juggling. You fulfill multiple roles day in day out. You keep piling on work and crowd out sleep to fit everything in.
Bad idea! You need your “beauty” sleep to give your mind and body a well deserved rest.
Is your insomnia causing you grief? Pick up Your Complete Guide to Better Sleep and rid yourself of your sleep worries.
Here are 4 pointers to help you fall asleep once your head hits the pillow
Maximize your sleep time before the alarm rings!
1. Avoid using any stimulant after 4PM. You will be amazed about what comes under the stimulant umbrella; caffeine in any form; energy drinks, Sudafed and a fair amount of herbals.
2. Don’t fight with your spouse or partner just before bedtime. It took me a decade to learn this fact. Bringing up thorny issues around bedtime will keep you up and upset past your bedtime.
3. If you are overweight, if you snore and if you wake up to an anxious bed partner who says that you stopped breathing during sleep, do yourself a favor by asking your doctor for a sleep study.
If you come back positive for sleep apnea, you will be provided a machine with a face mask known as the CPAP to sleep with. This apparatus pushes positive pressure into your airway to prevent the tongue from falling back and getting in the way of airflow during sleep.
4. Avoid exercise late in the evenings. Exercise gets you stimulated and it could take a little longer to wind down from an exercise high. I have been told I could seep in water but find it a little harder falling asleep when I exercise later in the day.
So…you have tried all of the above and you think you could use some more help and you are terrified (as you should be) of the high powered prescription sleep medications.
4 Healthy Alternatives
Herbal remedy that comes as a brewed tea used for centuries to lull people to sleep. Moderation is the key here. You don’t want to drink too much and have to wake up every hour to go to the bathroom.
The downside to the sedating anti-histamines is that they can have a residual effect of grogginess the next day.
You can limit this side effect by allowing 8 hours of sleep time, meaning that you don’t take Unisom at 11PM when you need to be up by 5AM the next day.
Unisom or any one of it’s clones like Tylenol PM, Advil PM or good ‘ol Benadryl all contain anti-histamines that just by the way make you sleepy.
Your brain produces melatonin naturally and the level peaks at night to tell the body to shut down for the night. Supplementing your body’s production of melatonin could help you fall asleep. Healthgist Bonus Tip: Melatonin works wonders for jet lag.
An herbal supplement that works well for getting you to sleep.
You don’t want to depend on sleep aids on a long term basis because they all stop working with prolonged use.
You don’t want to consume alcohol with sleep aids; they both suppress brain activity.
Do all these before asking for prescription sleep medications. Less is better regarding medications.
I have a sleep disorder, and agree with all of these even if I don’t always follow them. 😉
It can be hard to stay consistent with “sleep hygiene” Aimee. Just keep doing your best.
My problem is having my laptop with me. I’ll stay up working until midnight or later if I could.
You are so right about the fighting! I stay up when I’m angry and get even angrier when he’s asleep and I’m not. LOL!
I heard about exercising at night too but then I also heard it didn’t matter…I guess it matters on the time. I usually workout at 5 pm so maybe that gives me time to unwind. Or maybe that’s why I can stay up and work late? LOL…Sorry :).
Great tips! Definitely passing this along. Happy Tuesday!
The same to you Corina!
Lots of really good tips. Sometimes it’s really hard to avoid that glass of iced tea with dinner, but if I drink it I’ll want more & then I’m up forever.
You will probably wake up to pee more frequently than you like too Melissa.
These are good tips. Suffering from insomnia lately, I could use these!
Excellent tips! I’m guilty of indulging in coffee and caffeinated tea in the evening, and I always regret it the next morning.
Been there, done that Kristina. I am such a feather-weight with caffeine. Coffee after 2PM leaves me wide awake at night.
I find that exercise knocks me right out (I’m so lazy)
I’m a horrible sleeper! I run in the evenings as well as have tea. Thanks for the tips!
Great tips! I’m curious about the list of herbals. Luckily I currently have no problem sleeping when I finally sleep….life with an infant =)
Quite a few of herbal medications contain tea or caffeine extracts which are stimulatory. So if you are not completely clear on the ingredients in a supplement, take them earlier in the day at least.
I worked out the other night after my 4 kids went to bed. BIG MISTAKE…. was awake for hours! Wish I had seen this sooner!
Now you know Janette.