With daylight savings ending, sleep is likely to be on your mind. Whether it’s earlier waking with your kids or wondering how you’ll fight through the daytime sleepiness, I’m guessing we can all use better sleep tips.
In this post, I’m sharing a bit about my sleep story and how I’ve found peace in the struggle. Hopefully these inspire better rest for you this week.
If you’re close to me, you know that for about the last 3.5 years (aka my daughter), sleep is frequently a topic of discussion.
And while night waking is not unusual with littles, especially in the newborn phase and first year or two, I was NOT prepared for a sleep regression and sleepless nights between year 2 and 3… and even onward.
As a nurse, I felt confident that I knew what to do. Yet, within a year we exhausted all probable causes (breathing issues, iron levels, etc.) and tried all the things that are recommended for kiddos.
Rejoicing in the fact that nothing was wrong, I began to realize that time was likely the best medicine.
Meanwhile, I experienced fatigue on a whole new level. I had all the expected side effects of lack of sleep:
- Brain fog
- Diminished energy level (I really noticed it in my exercise performance)
- Mood changes
- Hormone disruptions
I decided to shift my focus from my daughter to myself and try to improve my nighttime sleep. Sure, I don’t always get the quantity I’d prefer (or need), but I’ve learned to get better quality sleep.
Here are the best tips (and products) I have for embracing sleep.
Cultivate a Night Routine
Just like our kids follow a routine that signals sleep (pajamas, reading, lights out) we need to as well.
- Learn to let go— You can’t do it all. Perhaps you go to bed without checking off the list and THAT’S OKAY (hard, but okay). When in the thick of fighting for sleep, you have to be okay with letting go.
- Create a calm environment—pack lunches/finish priority tasks in dimmer lights with music or an easy listening podcast
- Wind down— shower, read, sip on tea
- Turn off the TV/Put the Phone down— or at least set a timer to limit session 😉
Optimize Sleep Environment
It wasn’t unusual for me to climb into bed and have some anxiety. I’d worry about not being able to fall asleep, being fearful of falling asleep to only be woken up or just generally dread what the night would bring. These helped fall asleep naturally:
- Complete comfort–Favorite pillow, silk pillowcase and weighted blanket
- Cool temperature– the house has to be a comfortable 68 degrees!
- Dark environment
- Calming scent—this Lavendar spray is my saving grace during this time. On pillow, sheets, and even on my kid’s bedding.
- Deep Breathing
- White noise– this 10-hour fan on You Tube is great.
- Podcast–I often found that diverting my thoughts to something unrelated often helped find sleep quicker– sometimes instantly! Also a good way to be on my phone without the blue light effects.
- Avoid interruptions/Ask for help– communicating with husband helped us create a plan for letting dogs out, avoid being woken with his alarm, etc.
- Supplements– I started taking Magnesium for long term optimization and occasionally would take melatonin (I like gummies!) for a quicker fix.
Include Easy Daytime Habits
Daytime habits are just as important as my nighttime routine. Prep for success with the following:
- Spend time with God— lay your struggles before him, seek obedience and truth
- Follow Skincare routine— start and end your day the same, feeling refreshed
- Get outside–Daylight exposure and fresh air are key to better mood and enhanced sleep
- Quick Workout—physical activity can improve sleep
- Decrease Caffeine— The hardest habit 😉 Half caf was a good afternoon option.
- Increase Water intake— fizzy water is an afternoon must!
- Healthy snacks—I saw the “sleepy snackies” as an opportunity to fuel my body with extra nutrition
- Find Joy everyday—it was imperative to work something into the day that I looked forward to—blogging, bible study, or coffee date. Even if for just a few minutes!
Joy Comes in the Morning
As I’m writing this today, I’m happy to report that my daughter has been sleeping all night lately. Just in time for a time change, right? 😉
If you’ve been in a similar boat, suffer from insomnia, or just trying to figure out how not to wake up at night, know that it does take some time. Choose a couple of these tips and give them a go. You certainly don’t have to do all these things, and certainly not all of them at the same time.
Like wellness in general, it’s all about the small steps. And integrating simple, sustainable ways that you can be just a little bit better. A little bit healthier.
No matter what struggles you face in the nights ahead, my hope is these tips reduce the stress, promote peace and remind you that joy will come in the morning (psalm 30:5).
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