Nighttime Struggles Be Gone: Strategies for a Good Night’s Sleep
Natural ways to switch off the mind and relax.
Do you ever find yourself tossing and turning at night, unable to shut off the scattered thoughts and worries?
Do you look at the clock, counting how many hours you have until your alarm goes off?
Then, when you finally enter the zzz zone, like an intruding guest barging into the room, you’re interrupted by a wild dream or the need to use the restroom.
If you’re nodding reading this, while stifling a yawn, know that you’re not alone.
In bedrooms around the world, countless individuals share your late-night battle — a struggle that leaves them stumbling through groggy mornings and navigating the day with irritability and mood swings.
But there is hope!
During my time working at a health food store, the #1 complaint from my customers was the inability to sleep. They were looking for a natural approach to bring them the tranquility of a sleepy child drifting off to the sounds of a lullaby.
Not surprised, many of these individuals had conducted some internet research and came across melatonin as a recommended solution. However, I had a strong opinion about the remedy.
Melatonin is a hormone naturally produced by the pineal gland that plays a key role in regulating the sleep-wake cycle. Melatonin levels naturally increase in the evening, signaling to the body that it’s time to sleep.
If you cannot sleep, increasing your melatonin level by taking a supplement may be appealing but consider that once you’re asleep, your brain will naturally produce more melatonin on its own.
Sounds good, right? Double down on the sleep hormone, and you’ll sleep like a baby.
Wrong.
When you take melatonin supplements, it can influence the timing and duration of different sleep stages, including REM (Rapid Eye Movement) sleep. REM sleep is the stage associated with vivid dreaming. If melatonin shifts the balance of sleep stages or causes you to wake up during REM sleep, you’re more likely to have wild, vivid dreams.
Most tend to forget their dreams, but if you wake up during REM, you will remember, and most likely, you’ll wake up saying, “WHAT the ____was that? “
These aren’t sweet, pleasant dreams of picnics by the beach or blowing bubbles off mountaintops; these are dreams that will haunt your waking hours.
Of course, we are all different, and it isn’t the situation for everyone, so if you still feel like giving melatonin supplements a whirl, be my guest, but do start with very low dosages.
If you are looking for alternative ways to bypass the galactic wars playing out in your mind during sleep, then here’s my list of Strategies for a Good Night’s Sleep.
Turn off Your Devices and Alpha Waves
Bright Light and an influx of other stimuli confuse the brain. Although your body may feel tired, your brain signals the pineal gland that it’s still daytime and suppresses your body’s natural production of melatonin.
It’s best to avoid computers, smartphones, and other blue light-emitting devices in the hours leading up to bedtime.
If using electronic devices is necessary, consider using blue light filters or “night mode” settings to reduce the impact on your sleep.
Although these strategies will help, it’s not enough. Playing games or reading activates the alpha brain waves. These brain waves are associated with wakefulness and alertness. When they’re active during bedtime, it can make it more challenging to relax, wind down, and transition into the deeper stages of sleep.
Block Out Time for the News
The majority of news in the media is very disturbing. Negative news can trigger feelings of anxiety and unease. Continuously dwelling on the world’s challenges will certainly keep you from relaxing and getting a good night’s sleep.
If you feel you must watch the news, limit your consumption to one block of time each day.
I don’t suggest you watch the news in the morning. Exposure to negative news can have a lasting impact on your daily activities and mindset. Try watching during your lunch break or after your evening meal.
Skip the Drama and Violence
It’s not just the news that gives you anxiety. You might like high-end drama shows or scary movies, but the eyes don’t know the difference between reality and Hollywood. The body reacts to the scenes you watch, causing an influx of stress hormones.
If you are going to watch TV or a movie before bed, be sure it’s light hearted. Choose a show that offers inspiration. Or opt out for a good comedy. Laughing releases endorphins- the”feel-good” hormones. Endorphins can reduce stress and promote a sense of well-being, which can help you relax and prepare for sleep.
Reduce Stimulation
Today, we have access to news and entertainment in the palm of our hands, so beware of scrolling through your social media feeds. It has the same effect as TV.
Consider engaging in less stimulating activities, such as listening to soothing music, practicing mindfulness, or journaling.
Better yet, sit under the stars. Nature is the most soothing of medicines.
Avoid Exercising
Engaging in regular physical activity can have a positive impact on your sleep. However, try to finish your exercise routine several hours before bedtime. Exercising too close to bedtime can be invigorating and disrupt your capacity to ease into sleep.
Create a Relaxing Bedtime Routine:
Establishing a calming pre-sleep routine will signal your body that it’s time to wind down. Creating a consistent routine helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Utilize Your Senses to Create Dreamy Environment.
Your sleep environment plays a significant role in the quality of your sleep. Optimize your bedroom’s environment by incorporating 4 senses
Touch
AHH, that feeling of cool and comfort. Keep the room slightly cool. A lower temperature is more favorable for sleep. Invest in a comfortable mattress, supportive pillows, and soft, cozy blankets.
Keep it Dark
Not using your devices is one thing but turning them OFF is even better. I wouldn’t even have them in the bedroom.
For a deep dark experience use an eye mask or blackout curtains to eliminate excess light peaking in from outside.
Sweet sounds.
Purchase a white noise machine or one that includes a variety of sounds, such as waterfalls, crickets, and crackling campfires.
The sound of flowing water can reduce stress and anxiety by activating the parasympathetic nervous system, promoting feelings of calm and well-being. Our deep-rooted connection to nature makes it biologically soothing to us.
Prefer complete silence? Use earplugs to counteract disruptive sounds.
Relaxing Aromas
Use the power of aromas to create a calming atmosphere. I love the smell of ylang-ylang, and you will too if you like romantic scents of fruits and blossoms.
A study from PubMed, Evaluation of the harmonizing effect of ylang-ylang oil on humans after inhalation — PubMed (nih.gov) shows that Ylang-ylang reduces blood pressure and reduces stress.
Here’s a great room calming spray to try that contains ylang-ylang and lavender.
Watch Your Diet and Hydration
What you consume throughout the day can impact your sleep quality. Avoid heavy meals, caffeine, and large amounts of liquids, close to bedtime.
Heavy meals may make you feel bloated, disrupting your sleep. Drinking liquids may result in frequent trips to the bathroom.
Numerous individuals think a relaxing glass of wine will do the trick, but wine is high in sugar. Drinking wine before bedtime can cause an initial drop in blood sugar followed by a rebound increase, upsetting your sleep cycle. It’s best to consume alcohol in moderation and avoid it close to bedtime, especially if you have diabetes or concerns about blood sugar levels.
If you are hungry before bed, opt for a light, healthy snack. Try a handful of unsalted almonds or walnuts paired with a few tart cherries. Nuts provide healthy fats and some protein, while tart cherries contain natural melatonin.
Herbal teas are an excellent option. Chamomile or valerian root can have calming effects and promote relaxation. Keep in mind that you are consuming liquids, so be sure to use the rest room before finally tucking in.
Be Consistent
Consistency is key. It might take a few weeks to notice substantial improvements in your sleep patterns. Don’t give up.
A good night’s sleep is essential for optimal daily performance, mental clarity, and long-term health, making it a cornerstone of a healthy lifestyle.
Blissful Results
Take these suggestions and you can have a night of slumber where your senses are serenaded, and your worries melt.
Picture yourself sinking into a cool bed, wrapped in soft sheets and cozy blankets. Darkness calms your spirit. You’re lulled by soothing sounds, and the air carries calming scents of lavender and Ylang Ylang.
In this serene sanctuary, your mind quiets, your body unwinds, and you drift into blissful slumber. You wake up refreshed ready for a day of vitality and joy. No more brain fog, no more mood swings, just smiles.
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Thea- lover of all things magical.
