Insomnia is my forever friend. Since as early in my life as I can remember, I’ve fought it with varying degrees of success. It’s a family thing, too… My dad has always dealt with insomnia. If you have it, I’m sure what I’m about to say is going to sound familiar. You run yourself ragged during the day -getting it done, doing your thing!- and you climb between the sheets at night just plain physically exhausted. All is going well at first… your sheets feel deliciously comforable and your head is sinking into the pillow and then that seed of a thought starts… “Do I have XYZ in order for tomorrow? Yes. I’m all set. I double checked.” and it’s all downhill and eyes wide open from that point on as you start rolling down through the day’s events, the conversations you had (or wish you’d had), the worries, trying to suss out the lyrics to that one passage you didn’t understand in that one song that’s stuck in your head, wondering whether you remembered to lock the front door, and so on until 4 am arrives and you’re faced with the decision of just laying there to rest or get up and have at it.
Sigh.
Photo credit: Kevin Thrasher
Before I had kids, I could shrug it off and just roll with it… There was always the potential for a nap somewhere. With kids, though? Not so much. I had to develop some methods to help me get more sleep than I had before but sleeping pills -both over the counter and prescription- were not an option for me since I try to avoid drugs when at all possible. I have gotten pretty good at it folks! There are still some nights that my wheels spin, but it’s not anything like it used to be, and I feel good about all of the things I have to help me into dreamland. Here are my go-to Natural Sleep Remedies to ensure my best shot at sleep.
Natural Sleep Remedies
The Basic Sleep Well Set:
- Make your bed as soon as you get up in the morning. This might sound crazy, but walking into the bedroom to a bed that looks inviting and tidy at night is a great way to set the tone for your mind to start relaxing. Besides that, I’m like the Princess and the Pea. My bed has to be tidy or my brain starts cataloging all the various lumps in my bed clothes. High maintenance? Yup, but it works!
- Find out what your caffeine threshold is and respect it. I love caffeine. I truly do. But I know that if I have it past 2pm, I’m going to be in a world of hurt when it comes time to go to bed at 11 or so, and therefore, I don’t have it past 2.
- Avoid heavy meals or super rich foods right before bedtime. You may become sleepy when you eat, but having your body working so hard at digesting a huge or rich meal or snack will disrupt your overall sleep quality.
- Establish a bedtime. I know, you’re not 8 years old, but it still helps. Let yourself run, run, run up until it’s time to get ready for bed, but then let yourself give up the rest of it when you’ve promised yourself you can.
- Get yourself a bedtime routine. The bedtime by itself isn’t enough. To relax, my brain needs to know what comes next. Thirty minutes before my bedtime, I have a cup of Sleepytime Tea (Thank you for existing, Celestial Seasonings!), get a glass of water, wash my face, brush and floss, get my pajamas on, and proceed to head to the bedroom.
- Keep your bedtime routine free of stuff that keys you up emotionally or otherwise. I can’t watch scary movies, read sad/tragic/emotionally intense books, or the news before bed. Those are things I cogitate on long after the t.v. is off or the book is closed. It might sound crazy, but it works! You can’t play that horrible scene over and over in your head if you haven’t READ the passage or WATCHED it before going to bed! In other words, no Russian Lit or Breaking Bad before bed!
- Don’t read your smartphone/text for 30 minutes before you want to go to sleep. A Harvard Study suggested that the light waves emitted from the phone prevent your body from releasing melatonin which is a hormone that relaxes you and helps you sleep.
- On that note, keep your room as dark as you can. Covering little lights (like the one on a laptop that is charging or draping a kerchief over the clock radio display) help give your body the clear message that it’s time to sleep.
The Need Some Extra Sleep Help Set:
These are my fixes for the nights I’m feeling more wound up than usual.
- In the winter, I fill a hot water bottle with super hot tap water (and sometimes a little extra water from the tea kettle that I just filled and boiled for my evening cuppa Sleepytime), wrap it with a soft piece of flannel, and stick it between my sheets where my feet will go. That little extra warmth thaws my freeing feet which helps me relax. It’s that or shove the ice blocks that are my toes beneath my long-suffering husband’s legs and make him shriek in discomfort. The water bottle holds it heat for a long time which helps me go BACK to sleep if I have to wake up and plod across the cold wood floor to make a bathroom visit in the middle of the night because my feet lose heat in seconds. I use these water bottles because they hold their heat like nobody’s business and they haven’t leaked on me ONCE in years of use.
- Wrist-warmers. If you run cold like I do, this can be the difference between a great night’s sleep and a night spent wondering when you’ll warm the heck up. They don’t have to be fancy, you can buy inexpensive ones the the ones I linked to, knit your own, or simply cut the toe off of a pair of warm socks that have seen better days. Cut a little slit in the side of the sock where your thumb is, and voila! Wrist warmers with a thumb hole! If you’re a side sleeper whose hand tends to come up out from under the covers, this is invaluable! Make sure it’s a fabric that you don’t mind having next to your face all night, though! Nothing scratchy!
- Use a Sleep Mask! The light of the full moon keeps me from sleeping, so I reach for a sleep mask those nights. It really makes a difference for me. I tend to skip the earplugs, though, because I want to hear clearly if the kids have a problem or something is happening in the house.
- Use a White Noise Maker! There are times that that little background noise of a fan running can be just the thing to lull you to sleep. In a house as cold as mine, though, that just doesn’t seem comfy, so I go for a white noise maker. When I’m traveling, I use a white noise app called Alarm Clock Sleep Sounds on my iPhone that lets me set a timer that will shut the noise maker off after so many minutes pass.
The Natural Sleep Remedies Nuclear Option, for the nights you ABSOLUTELY must sleep:
There are those nights when you just need to break out the big guns because you MUST get sleep for the next day. I prefer to keep it as behaviour and habit related as possible as much as a can, but for the occasions when I can’t leave anything to chance, I have a couple of what I think of as All Natural Sleep Remedies Nuclear Options. The Church of the Last Resort, if you will… You should consult your physician as to whether these options are suitable for you and your health.
- Valerian Root. It’s a dietary supplement that comes from the root of the Valerian plant. I know. Shocking, right? The long and short of it is that Valerian root has been used for it’s CLEAR sedative effect since the times of the Ancient Greeks and Romans. People. This stuff knocks me the heck out. I wouldn’t dream of taking any time I’d have to leave the house or drive something because the results are so marked. It is non-habit forming (hooray!) but there are some conditions and health issues that may counterindicate use of Valerian so please, please, PLEASE check with your doctor first!
- Dream Essential Oils Sleep Blend from Spark Naturals. This is absolutely dreamy. I buy this essential oils blend, put it in a rollerball topped bottle, and keep it on my nightstand. I roll a little onto the soles of my feet when I climb into bed, and put a dab on the part of my hair. The scent is very relaxing in and of itself; it smells like cinnamon, ginger, grapefruit, lemon, and peppermint. Aside from the aromatherapy angle, though, is the bonus that all of those oils work together to help level out your blood sugar which in turn helps you naturally produce the melatonin that helps you fall asleep. Smell good and sleep well? Don’t mind if I do! I am a Spark Naturals affiliate, so if you order those and use the coupon code FoodiewithFamily at checkout, you’ll get 10% off your order. Double bonus: That coupon code never expires, so you can use it over and over again!
Are you an insomniac? What are some of the things you do to cope?
This is my thirteenth post in my commitment to post every. single. day in November for NaBloPoMo (National Blog Posting Month). Follow the craziness all month as I share recipes, family anecdotes, and throw a couple of giveaways in for good measure!
Reader's Thoughts...
Christian says
Valerian and I do not get along, at all. Sometimes, if I have my routine mostly in order then a few drops of Bachflower Rescue Remedy will calm my brain down enough I can doze off. Often right before bed I end up with a burst of adrenaline/energy and urge to design things and get things done. Which really sucks, because I need 10-12 hours of sleep. I usually have rescue remedy around for anxiety (I am really tightly wound) and it the plain works just fine, though they sell a sleep version, I haven’t noticed any huge difference in effectiveness between the two,but everyone is different.
JK Brown says
I used to seem like I sleep okay but would wake up feeling tired. I found, by accident, that when I took a couple capsules of turmeric in the afternoon, I woke up feeling much more rested the next morning.
Kath says
Actually the “Soft” in the mantra refers to my bed. It could also apply to me but that wasn’t the intention.
Kath says
I am not an insomniac but I could not go to sleep if I did not have my heated mattress pad. I turn it on in the early evening and when I crawl into bed it is so warm and snuggly. I also have a mantra that I say which is acknowledging how fortunate I am. It is only 4 words and I fall asleep before saying it many times. It is: “Warm, Comfy, Soft, Safe.” Like you say, whatever works!
Rebecca says
I love the mantra idea, too!!!!
Patty says
Are you kidding??
A hot water bottle, dark room and Sleepy Time Tea? I’m almost 60 and have been unable to sleep since I was 13. One of my sons’ can’t sleep either. I think it’s genetic . Melatonin doesn’t work at all; increased exercise doesn’t work; a quiet house doesn’t work ( my kids have all moved out); Sleepy Time Tea only makes you get up at 3:30 to pee.
If any of your suggestions work, I’d love to know. Only sleeping pills or Benadryl work for me as a last resort.
Good luck to all you non-sleepers: I’m totally sympathetic! xx
And sweet Dreams if you can find them!
Rebecca says
They work for me! I think it’s all in finding what helps your body if you can. I’m just grateful to have found some relief. And I don’t use melatonin, but I do like Valerian!
Rebecca says
And getting up at 3:30 to use the bathroom isn’t as awful as not sleeping at all, so I’ll keep with my Sleepytime routine.
Karen D. says
I am also a lifetime insomniac. Even when I was a kid.
You are absolutely right about the caffeine. I love my espresso, but must cut it off by 1. Usually only before 11am.
I use audiobooks. It may sound strange, but only audiobooks I know and like. New books keep me up listening. For some reason the familiar is soothing. It helps me think about the book and shut off my brain.
In our house, there are a lot of insomniacs. My husband works odd hours and has to get up early and my oldest has had difficulty getting to sleep since he was a baby. He listens to audiobooks as well. It helped him a lot.
We also do not view any blue/white light in the hour before bed. Amber goggles that block the blue light work wonders. Your body can produce its natural melatonin. I notice a huge increase in insomnia if I have looked at the computer or tv before bed if I am not wearing the goggles. (These may sound a little strange, but no one outside of my house has to see me.) http://www.amazon.com/Uvex-S1933X-Eyewear-SCT-Orange-Anti-Fog/dp/B000USRG90/ref=sr_1_1?ie=UTF8&qid=1415971047&sr=8-1&keywords=amber+goggles
Robby says
It takes time for my tootsies to warm up and our memory foam mattress isn’t supposed to have anything warm left on it. I discovered that having an extra blanket folded on the bottom of my side of the bed helps my feet and legs (that extend below my nightgown) warm up 100% faster. The weight of it also seems to help when my legs feel restless. I think keeping to a sleep schedule every night is vastly under appreciated, too.
LaNell says
I don’t think I have insomnia, however, there are many nights when I am awakened by a barking dachshund, meowing cat or snoring husband and my mind won’t be quiet. When I can’t sleep, because my mind is going 90 miles an hour, I put in my earbuds, turn on my Ipod and listen to Insight for Living, Chuck Swindoll. His sermons are informative, interesting and guaranteed to make me stop thinking and start listening. One problem, I usually fall asleep – Sorry Chuck! However, one night, I forgot that my Ipod was set at shuffle I drifted off to sleep with Chuck’s comforting, soft voice telling me the story of Achan. I have no idea how long I slept, but I woke up to a loud “Life in the Fast Lane” by the Eagles. It scared me so badly that my feet hit the floor and I stood straight up out of a sound sleep with my heart now going 90 miles an hour! I’ll check my settings next time!
Rebecca says
HA! I’m so sorry… I shouldn’t laugh, but the image of bolting out of bed to the Eagles cracks me up! I like the podcast idea!
Kirsten says
It may sound strange, but I regulate my circadian rhythm by using a light box in the fall and winter months. The light helps with the natural serotonin/melatonin release that our bodies are meant to accomplish at the correct times. The only ‘problem’ is that I become incapable of staying awake/asleep past my bedtime/wake time. I sleep incredibly deeply and it also helps with seasonal depression – way more natural than any pills, so I’m thankful!!
Not necessarily relevant, but I thought it may be worth a mention!
Rebecca says
Whoa!!!! That sounds AWESOME! Maybe I’ll add that into the mix!
Dani says
What kind of light box do you use?
pamela says
My occupational therapist recommended coffea cruda for sleep assistance. Melatonin is great once in a while, but our bodies are not designed to take it regularly. Coffea cruda is non-habit-forming, gentle, and FAST. I use it with YL’s Peace and Calming or Spark Naturals Lavendar and Tangerine on my feet.
Here’s a link to an economy sized case of coffea cruda… http://www.amazon.com/Boiron-Coffea-cruda-plts-Pack/dp/B001G7QZW8
Barbara | Creative Culinary says
Things I try that don’t always work, says the woman who was awake until 3am this morning.
I have a very small lamp in the corner behind me that I use when I’m watching TV so I can turn off the bright lights. It is set on a timer to turn off at midnight so that I don’t have to turn it off. Even turning off a light sets the wheels in motion again so I try to avoid it.
Instead of making notes of things I’m thinking of that might keep me awake, I call myself on my phone and leave myself a message. That action seems to interfere less with my state than having to write something down which requires both sitting up and turning on the light. Both not good.
I don’t think I ever sleep through the night but if I’ve had a particularly difficult couple of days I will add a glass of wine to my routine. Shower, clean sheets, glass of wine…they all seem so comforting. I don’t advocate it every night but it’s a routine that I follow if I’ve had a bad run of 5-7 nights without enough sleep.
I’ll try some of your suggestions. I’m about ready to install a hammer that hits me in the head. 🙂
Rebecca says
I don’t advise the hammer, Barb!
Daina says
I used to be able to sleep through the night no problem, then I became a mother and all bets were off! I don’t like to rely on drugs either to sleep, so I’ve used a few more natural methods. I use lavender essential oil in a warm bath (5-10 drops) before bedtime. I swear I always sleep better on the nights I do this. A few drops on the sheets helps too. Melatonin is something our bodies produce less of as we age, so OTC Melatonin tablets help with the trying to shut the brain up so you can go to sleep. I also use a sleep mask – I like this one because it’s contoured and doesn’t squish against your eyes and provides a great seal against any ambient light: http://amzn.to/11mcJCA.
I do have to use earplugs though – just to block out random nighttime noises (a/k/a three dogs that like to sleep in my room). But I’ve noticed that if there is something amiss in the night time noises apart from dog snores, I can still hear it and I’ll wake up.
And I’m hot natured, so a really good night’s sleep for me is when the temps dip below 50 and I can open the windows and make sure the heat is off!
Rebecca says
Ah! You’d love my house then, Daina! It’s cool as a cuke! 😀 Thanks for the recommendation on the sleep mask. I like that that one doesn’t press on the eyes!
Celia says
May I add another suggestion? Have a notepad by the bed to write down things you’re afraid you’ll forget, or just to list worries if you’re fretting. Writing them down seems to offload them in a significant way.
Rebecca says
That’s brilliant, Celia!!!