It’s 2am and I’m staring at the ceiling again. I’m tired. I know my baby will wake up again in a couple of hours. I’m aware that this is my one moment to get some sleep between the constant feedings that go with the newborn stage—but there I lay awake. The fact that I know my toddler will be ready to start his day at around 6am and that I’ll have no hope to try to sleep again after the next feeding, only added to my stress and frustration. My husband was on another business trip, so I knew there were no reinforcements. It was me and me alone who had to face the next day—sleep or no sleep.
So this was it—my moment to sleep—but sleep wasn’t coming.
MY INSOMNIA STORY
That was probably the absolute worse time in my insomnia journey. It still shocks me that even in my most sleep deprived season of having two babies back-to-back I wasn’t able to sleep. You’d think that not even insomnia would stop a new mom from sleeping when she had the chance to.
I started suffering from insomnia around 1998. What’s crazy is that I used to be able to sleep through anything. I was even a really good power napper. My college roommates used to laugh at me because if I had ten minutes before I had to leave for my next class, I’d take a quick nap.
So, what happened in 1998?
Well, I got married in 1997 and moved half way across the country. Ha! No, my husband didn’t cause me to have insomnia. I also don’t think Chicago caused my insomnia either. However, sleeping with another person in my bed was an adjustment. So, I do believe that threw off my sleep routine a bit, but it didn’t cause the insomnia.
Stress caused my insomnia!
I truly believe that my insomnia journey started when I started experiencing more stress in my life. Around 1998, I started experiencing a lot of strain in key relationships in my life. I started feeling alone and depressed. I started gaining weight which fueled my old eating disorder—compulsive over-eating. Luckily, I was still really active, so my weight gain wasn’t as bad as it could have been (I worked in a gym). But the weight gain made me start getting more self conscious and triggered old baggage. Baggage. Gotta love old baggage. Ugh! So, I was experiencing stress on many levels.
{My depression and eating disorder stories will have to be covered at another time.}
Insomnia REALLY is Torture!
Sleep deprivation truly is torture.
We’ve all heard stories of war camps that deprived prisoners of sleep. Yep! I felt like a prisoner of war in my own home. My prison of insomnia that never seemed to get better.
Regardless of what is causing your insomnia—stress, depression, anxiety, hormonal imbalance, busyness, or some other unknown factor—there are things you can start doing today to help you start getting more sleep.
WHAT HELPED ME WITH MY INSOMNIA
I have to admit that the writer/blogger in me wanted to keep this subtitle within my brand and call it “Simple Solutions to More Sleep.” Ha! I couldn’t do that! I wouldn’t do that! It’s not simple. It takes time. Some people have fewer contributing factors, so their solution really may be “simple.” But for the rest of us, who have suffered severely for years, I’m going to keep it very real.
My insomnia comes and goes now. I’d love to say that I’m totally cured. I’ve had so much success the last several years. I sleep better now than I have pre-1998. I go long stretches without insomnia. But it sneaks up sometimes—especially if I have unresolved conflict (more on that in a bit) or if I have something early in the morning I need to be sure I’m up for.
Natural Insomnia Helpers
1) Reduce Stress!!
Okay, I’m going to get painfully vulnerable with you for a moment. My stress was so severe at one point that my body was reacting in more ways than just insomnia. I started suffering from incontinence. Yep! I said it. I peed on myself. I couldn’t control it. I had some almost really embarrassing moments. It almost happened in front of some colleagues. It was horrible!
I saw so many different specialists and had numerous really uncomfortable tests done. They couldn’t find any physiological reason I was having incontinence. Good news, but I was still having accidents. Finally, I was in with one doctor and she happened to ask me if I had any stress in my life. I laughed at her and started telling her just a few things that were going on. She smiled and said she found the problem.
I saw a counselor later that week. I poured my heart out to her. As I wiped away my tears and tossed the piles of tissues off my lap and into the trash, she reassured me that what I was going through was normal. Somehow just un-bottling everything I’d had penned up inside of me solved my problem! Can you believe it? A trip to see a counselor cured me of my incontinence.
I share that story because it shows the severe affect that stress has on your body!! No, my depression and insomnia—nor my stressful issues—were solved at that time. However, it was a start!
Here’s a few little tips if stress is possibly causing your problems. Do note that one of the tips you’ll read about in articles for reducing stress is sleep. Ha! That doesn’t help if you have insomnia. When I read that once, I laughed then got more stressed that I’d never get better.
- Prayer and Time in the Word!! I can’t stress enough how important it is to “cast your cares on the Lord” (Psalm 55:22). When my stress is at its worse, I often find I’ve been running around like a chicken with my head cut off and haven’t been slowing down to rest on the Lord. I share some helpful tips on how I make time for Bible study and prayer in my book, Sanity Saver for Moms (which I give away for free to subscribers).
- Unresolved conflict!! Unresolved conflict and sleep don’t mix! “Don’t let the sun go down on your anger,” (Ephesians 4:26) is God’s awesome advice. I've found that journaling and opening up lines of communications helped a lot with resolving conflict. It's not always that easy. However, it does lead me to the next tips…
- Counseling!! I think every person—and married couple for that matter—should go in to see a counselor every few years. Sometimes just talking to a pastor at your church or finding some Titus 2 women in your life makes all the difference.
- Slow Down!! Busyness is a definite culprit in the insomnia and stress. Again, I have more on slowing down in my book if you want to read more about it.
2) NO CAFFEINE!!
Believe it or not, I can finally drink caffeinated coffee after almost 20 years of not sleeping for a day or two if I had even a small cup in the morning. Yep! Even a little dark chocolate would get to me. If I had any dark chocolate, coffee, or black tea, I knew I was making a conscious decision to have at least two bad nights of sleep. I was that sensitive. Basically, I hate to say it—BUT IF YOU SUFFER FROM INSOMNIA, YOU SHOULD NOT CONSUME ANY CAFFEINE!! I’m so sorry to be the bearer of bad news. But that morning cup of coffee that you swear by to get you through the day, IS affecting your sleep if you suffer from insomnia. {Again, I’m sorry!}
3) Supplements
- Vitamins: Good quality vitamins are really important for overall health. However, when it comes to getting good sleep, I've found that good vitamins and supplements are so helpful. Vitamin A, B12, and D are great sleep helpers. I take an extra dose of vitamin D above and beyond what my multivitamin contains. (I use doTERRA Lifelong Vitality Pack for my multivitamin and omega 3.)
- Magnesium and Potassium: Both magnesium and potassium are known to be helpful for bringing on sleep. I have several friends who found relief just by taking magnesium. I found that magnesium made me dream really vividly if I took it right before bed. I may just be weird. I just take it in the morning and don't seem to have that problem. Potassium is supposed to be good for helping you stay asleep.
- Essential Oils: I've always loved using lavender hand lotion before bedtime. I love the smell. Now I just use the real deal. The essential oils I use to aid with a restful night's sleep are: Lavender, Serenity™ Calming Blend, Vetiver, and Roman Chamomile. I put them on my neck and feet (the Vetiver goes on my feet…I find it too oaky to be on my neck for me to smell all night). I have more on the oils I use and how I use them here (if you are interested).
- Melatonin: You've probably heard a lot about melatonin. It helped me a bit when I was first starting to look for all natural help. Lots of people swear by it for getting sleep. When my insomnia was severe, it didn't help much.
4) Create a Bed Time Routine
Our bodies love routine and rhythms. Think of it like creating a Pavlovian response to sleep. By doing some of the same things, at the same, regular time, your body will start clueing in on the fact that it’s time to sleep.
- Have a set bedtime—I fought this for years. It made me feel like I was being restricted. However, the more I keep to a “normal” time for bed, the faster I fall asleep.
- Set the “mood”—Research shows that bright lights before bed stimulate your brain and make it harder to get good sleep. So, dim lights while you are getting ready for bed. Definitely avoid fluorescent lights. Those are the worst.
- Don’t do, read, or watch anything exciting—Ha! I don’t mean that every night has to be boring. The key here is not to get brain all amped up on adrenaline from doing something exciting or watching something exciting. You also don’t want to leave your poor brain “hanging.” What I mean by this is that you don’t want to be reading a suspenseful book right before bed. Personally, I’ve learned to do these kinds of activities a little earlier in the evening. So, my brain has time to process things and slow down. Otherwise, I’ve found that I just lay in bed thinking about what I think the main character will do next.
- Do the same things every night before bed—This is not always possible, but it is helpful when trying to create a routine.
- Have a relaxing cup of herbal tea—Chamomile, peppermint, or whatever your favorite non-caffeinated tea is, get your mug out and have some. There is even a Sleepytime tea that has some valerian in it. Valerian is another helpful herb for sleep.
- Take a hot shower—I found the research on this really interesting, so I tried it—and it helps! Basically, the shower makes your body temperature go up. Once you are out and finish getting ready for bed, your temperature drops. This kind of acts like an “off” switch for your body. Here's the article I learned about it.
5) Get Rid of Sleep Disruptors
Okay, I know kids are sleep disruptors, especially newborns. Don’t get rid of them. 🙂 I’m not going to tell you that having small children who wake you up at odd hours is a season either. I’m a mom of five. So, I guess you could say it’s a season, but my season keeps repeating itself with each new child. However, there are things you can do to help with sleep disruptors…even the kid kind. 🙂
- Ear Plugs!!—I swear by my earplugs!! They have made a world of difference. I have a severe case of “mommy ears.” I wake up to every little sound. I can still hear a child if they are crying hard. My husband tells me sometimes I sleep through someone waking from time-to-time. I try to only use ear plugs when my husband is home. If he’s traveling, I usually sleep without them.
- White Noise Machine—Okay, don’t get a white noise machine if you have ear plugs in. That’s kind of counter productive. But a white noise machine may drown out all the odd noises that are keeping you awake. {Maybe put it on the ocean mode and dream of Hawaii.}
- Take turns sleeping in a different room—Ha! I always get laughed at when I suggest sleeping apart from your spouse. However, if you have had some really bad nights with no sleep and really need a good night’s sleep, then it’s something to consider. This is a great trick during those first couple of months when you just bring a new baby home.
- Get black out curtains–A dark room really helps! Summer was always such a killer for me since it got bright so early. Getting good black out curtains or shades is really important.
- Invest in a good mattress or mattress pad (& pillow)–It almost goes without saying that comfort is important. My husband and I finally invested in a Tempur-pedic mattress several years ago. We love it. (No, this is not a sponsored post for them. In fact, a different mattress company contacted me about writing for them.) If you are not ready for that big of an investment, then consider getting a really good foam mattress pad and a good pillow.
6) Exercise at the Right Time
Confused? Is there really a right or wrong time to exercise? When you have insomnia—Yes! Exercising right before bed is not a good idea. Kind of like the whole “don’t do anything exciting” right before bed. This gets lumped in that category. Exercise is really good for you regardless of what ails you. So, I highly recommend exercising at some point in your day—just not within a couple of hours of bed.
Medication: A Severe Insomniac's Best Friend
*See my special note below about consulting your doctor first!
Over the Counter:
Initially, medicine was the only thing that could get me to sleep. I started with Benadryl, Unisom, or Tylenol PM to help me get to sleep. Well, back up a bit, I first tried A LOT of the natural remedies above first. They helped a little, but the insomnia was still really constant. Problem with these medications was that I woke up groggy and so tired. It took me forever to snap out of it. I will say the I do still use either of the before mentioned OTC meds when I travel across time zones and am completely messed up. Usually, one night is all I need of the med.
Prescription:
Ambien—Ambien helped a little. I didn’t wake up quite as groggy. Overall, my insomnia was so severe, it didn’t really touch it.
Lunestra—Lunestra is really strong! Ha! I took the big dose. It’s crazy! My girlfriend who told me about it warned me to be “completely ready for bed, then take it.” I didn’t totally understand her warnings, until I woke up one morning to my husband laughing at me. Apparently, I fell asleep mid-sentence that night before. Ha!
Sleep medicine scared me. If I couldn’t remember if I took it or not, I’d skip it. Then I’d lay there stressing out about whether I’d fall asleep or not.
The Best Kept Secret with Sleep Medication!!
HERE’S THE TRICK WITH PRESCRIPTION SLEEP MEDICATION!! A friend of ours who is a doctor gave me the most incredible advice ever! Ready? He told me to take my sleep medicine for 7 days, then take 2 days off. Then 7 days again, then 2 days off. Basically, you are using the sleep medicine to help your body get a jump start on reconnecting with its natural biorhythms to sleep. You are in essence training your body how to sleep again. The way it worked for me was to start stretching out those days off the medicine until I reached a point where I didn’t need them any more. This was probably the biggest helper for me. The insomnia did continue to come back after I did this, BUT I was able to use the above natural helpers (I hesitate to say remedies) to get myself back on track.
So, try medicine as a last resort and make it your goal to use it as little as possible. But, if you suffer from severe insomnia and have tried every “trick” every written about, then it is an option. **BUT TALK TO YOUR DOCTOR FIRST!
{I did this “on again, off again” regime when using Lunestra. I’m not sure if it works using over-the-counter sleep meds.}
**I don’t endorse any medications I am mentioning in this post. I use their names so you can know which ones I actually did use. PLEASE always consult your personal physician before you start any kind of routine with medicine. I’m not a medical doctor. Some of these meds may eventually have infomercials by ambulance chasing lawyers for their crazy side effects. Ha! Again, talk to your doctor! **
What to do when you can’t fall asleep or can’t go back to sleep?
One last little thing to mention here. Insomnia is different for different people. Some people have no problem falling asleep, they just can’t stay asleep. In my case, it was both. After hours of praying sleep would come, I’d roll over and wake myself up and repeat the process. Not good!
There are different schools of thought on this one. Most of the things I’ve read say to get up and do something (not exciting) for a little bit and try to go back to bed. You can try that, I do that from time-to-time. Honestly, I use it as time to pray. It’s amazing how much ground I can cover while I’m laying there. At times I wonder if it is the Lord keeping me up so I can pray for people and situations. If I still don’t fall asleep, then I get up and read the Word—usually Psalms or Proverbs.
Sweet Dreams!
Okay, that’s it!! That’s all I’ve got! I have brain dumped almost 20 years of insomnia tricks on you. 🙂 There are a few other things that I’ve tried, but I wanted to stick with the things that have worked the best for me. I pray that they help!
NEW TO RAISING CLOVERS?
Well, most of my posts aren’t this long and involved. 🙂 However, I do really desire to help families find “simple solutions for a more joy-filled life”—in this case, I think you’d agree that sleep fits in that category.
I hope you’ll join my Raising Clovers community. As I mentioned above, I give away my book, Sanity Savers for Moms, for FREE to my subscribers. So, hope to connect with you soon and get that book into your hands.
Blessings and joy,
© Can Stock Photo / Bialasiewicz
My brother struggles with insomnia and has been particularly bad this year at university. Even when he did fall asleep, he would get body jerks which would wake him up again. {Somehow he’s still done amazingly well, I have no idea how!} Anyway, his sleep consultant has given him a few ideas which have been helping. The first is to associate bed only with sleep. So he doesn’t read in bed, he does it in the living room. Also, no screen time at least an hour/an hour and a half before bed. And lastly, wake up at the same time every morning, no matter how bad the night was. He’s said this has made a big difference, and since starting these steps, he’s sleeping much better and he’s no longer having body jerks. Hope this helps someone!
Also try researching Lugol’s iodine. Iodine is an essential nutrient that is deficient for most of us Americans.
These are all good tips. Praying when I can’t sleep is an especially good tip. It’s the best trick for when I wake up in the middle of the night. Praying for loved ones takes my mind off my own problem (the lack of sleep), and I suppose helps me feel safe. Another thing I found helpful is listening to Scripture (I used youtube, but you can find downloads here: http://www.bible.is/download/audio ). I prefer the Psalms at night, very comforting.
Another odd trick I’ve learned that seems to help the 3 or 4 a.m. wake-ups is to start the day w/ the juice of 1/2 a lemon squeezed into a glass of water, on an empty stomach. Preferably w/ 1/4 t of Celtic sea salt or Himalayan salt as well. It took a while, but I don’t often spontaneously awake at that time anymore.
Great idea to listen to the Bible audio. 🙂 I like lemon water in the morning. Never thought to use it when I can’t sleep.
Waking at 3 in the morning supposedly indicates that your organs are overworked, so you need to cut out junk and eat nourishing food. The lemon water is meant to help your body detox and support organ health. You could use apple cider vinegar instead (needs to be w/ the “mother” – Braggs is easy and affordable) in the water. Your body does a lot of its healing at night, and the early-morning lemon water supports that. The combination of citric acid and vit c is so good for you (this is why fresh lemon is so good – the bottled juice from the store has been pasturized, which destroys the vit c).
I forgot, another trick a lot of people use is to take a bit of Celtic or Himalayan salt and a bit of honey just before bed. This is good if a drop in blood sugar is waking you. It never worked for me, though.
I’m glad you mentioned melatonin, by the way. It’s been wonderful for me. But like you mentioned, sometimes it’s just not enough, and you need to bring out the big guns (pharmaceuticals). This was a good piece, thank you for sharing your experiences!
Thank you for this post! It gave me a few ideas and things to try. I fall asleep quickly, but usually wake between 3 and 4am, unable to get back to sleep. My teenagers love when I stay up and talk with them at night, but I get totally exhausted. I’ve tried cutting caffeine and tried a Unisom and that helps a little bit. I know it isn’t a long term solution. I think my thyroid function may be a little off, as indicated by my last blood test. I guess I need to follow up with that. But in the meantime, I will try the lemon water! Thanks again for sharing!
I had insomnia for about 4 years that got much worse after a really nasty miscarriage. My regular Dr gave the types of suggestion in this article, but I had already been trying all but the pharmaceuticals. I am super stubborn and wouldn’t even consider drugs. So I went to a functional Medicine Dr who had my hormones tested at the appropriate time of the month. I found I was estrogen dominant. Which was causing my progesterone and cortisol to trade places. He put me on Magnesium Glycinate and Cortisol Health (by LES Labs). Folks, it changed my life. I sleep very well and wake refreshed. He also gave me other things to help with hot flashes, and they’re greatly diminished. But, even when I do have them, I sleep through them now. I HIGHLY recommend finding a functional Medicine Dr, so many other issues I had and didn’t really realize were affecting me have been remedied.
Thanks so much for sharing! 🙂 Great to hear you are finding success and getting some sleep!!