Post 7: Sleepless in Indiana

Why is it that when you have to go to work the next day you just can't fall asleep?  Now I'm about ready to head to bed, but with my mind racing about what to wear, what time I have to get up, and what I'm going to fix for lunch I find it too hard to actually rest.

Talk to anyone though and they will have the remedy that will cure your sleeplessness.  My doctor told me that when my mind begins to race to have a pen and a piece of paper laying next to my bed to jot my thoughts down on.  Well that's great and all, but when it's happening all night that's a lot to write!  I've heard that you need to avoid naps during the day or just have a "power" nap of 15-20 minutes.  Usually that isn't a problem, but when you haven't slept the night before and it's all you can do to keep your eyes open during dinner, a little nap can't hurt...can it?  Of course I've tried different medications (prescripting and OTC), but I either fall asleep for a few hours or wake up groggy only to find that I would have been better off taking nothing.

Well, here are some "new" ideas that I have found that look to be worth a try:

1.  Pay attention to what you're eating. Some foods are known to aid sleep – eat carbohydrates, bananas, peanuts, and figs, and have milk-based drinks. These contain tryptophans, a precursor for creating melatonin.  Some snacks to consider include: cookies and milk, sliced banana with chopped dates, and wholegrain bread with lettuce.

• Avoid foods high in protein prior to bedtime. These can keep you awake because they contain elevated levels of tyrosine. Also avoid hot curries and other very spicy foods prior to bed time.
• Do not go to bed hungry – this will make it harder to fall asleep.
• Avoid having a large meal close to bedtime.  This can result in indigestion, reflux, or heartburn.
• Reduce your intake of alcohol, nicotine, sugar, and caffeine.

2.  Don't exercise in the three hours leading up to bedtime. Exercise awakens you, with the impact lasting for up to three hours after you've completed the exercise, as well as decreasing the secretion of melatonin (needed to help you sleep) Instead, exercise during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and stay metabolized throughout the day.

3.  Have a warm bath before bedtime. This can help to relax you, helping you to unwind.

4.  Use aromatherapy and scent solutions. There are a number of aromatherapy suggestions that might help you to fall asleep. For example, lemon balm oil, chamomile oil, lavender oil, and marjoram can be used singly or in combination for the bath, a massage, or as an air or pillow spray.

• A sleep-promoting bath can be made from 6 drops chamomile oil, 2 drops lovage oil, and 2 drops lime flower oil, added to a warm or hot bath
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• A massage blend can be made from 4 drops lavender oil, 4 drops mandarin oil, 3 drops nutmeg oil, 2 drops lemon oil, 2 drops dill oil, 1 tablespoon (15 ml) carrier oil such as almond oil. Mix together and massage into your upper chest, back of the neck, shoulders and down your back. Do not use this blend if you're about to drive!

5.  Set the ideal temperature for your room. An ideal room temperature for sleeping is 60.8ºF - 64.4ºF/16ºC - 18ºC.  Temperatures that are higher or lower can impact your ability to fall asleep. Use natural fibers where possible, as these wick away sweat, as well as retaining warmth or keeping you cooler, as needed. 

• When it is too hot, remove bed covers until you feel comfortable. Set a fan at the end of the bed. Place your pillow in the refrigerator or freezer for a half hour before sleeping. The chilled pillow can help cool you down enough to induce sleep.
• When it is too cold, add more bed covers. This is often better than over-dressing yourself. Hot water bottles can also help

6.  Muscle loosening: Lie on your back. Starting from the very tips of your toes, gradually loosen all of your muscles one by one. Move to your ankles, then calves, knees, and upward. If your mind wanders, return to the last part of the body loosened and keep working up until you reach your head. (Another way of approaching this is to see it as "erasing" your body. Start with your toes and work your way up; the torso and head are the hardest to "erase"!) Staying on your back, aim to sink loosely into the mattress until you feel it is time to roll into your desired position.

7.  It may sound crazy, but if nothing else has worked for you, try this. If you find it hard to sleep, you'll notice that you try to tell your body to fall asleep. You try and try, but it doesn't work. Try this is a simple trick. When you close your eyes and attempt to fall asleep, stop. Do this instead. Close your eyes and try your hardest to stay awake with your eyes closed. It may take a few minutes, but before you know it, you'll be waking up to a new morning.

This Sleepless in Indiana is open to trying anything!  Hopefully I'm in for a restful, relaxing sleep!  Good night!