Soon after graduating from college, I began experiencing sleep problems. As a freelance travel journalist, I constantly traveled around the world, covering long distances and spending countless nights in hotels. Friends often asked me how I managed to overcome jet lag, but the truth was, I had no secret. Jet lag was my norm, and coffee became my closest companion.
When the COVID-19 pandemic abruptly halted my nomadic lifestyle, I saw it as an opportunity to restore my sleep schedule, now that I was confined to a single time zone. Motivated by my recent reading of Matthew Walker, PhD’s book “Why We Sleep: Unlocking the Power of Sleep and Dreams,” I realized that sleep was a powerful tool for maintaining my health and healing my body if I could harness it effectively.
Assuming it would be easy to attain quality sleep without the constant disruption of changing beds, I soon discovered that years of poor sleep habits had taken their toll. Simply staying in one place and attempting to maintain a consistent bedtime were not sufficient to correct the course.
Some nights, I found myself lying awake in bed for hours, frustrated by my inability to fall asleep. Other nights, I would drift off easily but awaken after only a few hours for no apparent reason. I would lie wide awake at 3 a.m., desperately trying to coax my body back to sleep until dawn.
Over the past year, I made it my mission to regain control of my sleep and committed to getting 7 to 8 hours of sleep each night. I experimented with numerous sleep aids, such as pillow sprays, incense, lotions, eye masks, and sleep patches, while incorporating various activities into my nightly routine, including yoga, meditation, and journaling.
Though occasional sleep difficulties still arise, they have significantly reduced to occurring only about once a month, as opposed to two or three nights per week. Here are some valuable tools and resources that I regularly integrate into my evening routine:
Nighttime Snacks
Certain foods and supplements can promote falling asleep and maintaining sleep.
Almonds
Almonds, for instance, contain melatonin, the hormone that signals to the body that it’s time to sleep. They also contain magnesium, a mineral that has been shown to improve sleep duration and reduce sleep onset latency. Snacking on almonds 1 to 2 hours before bed can contribute to a deeper and longer sleep.
Kiwi
Another sleep-enhancing food is kiwi. A study involving 24 adults who consumed two kiwifruits before bedtime showed a 42% reduction in sleep onset time compared to nights when they didn’t eat before bed. Sleep quality and duration also improved.
Herbal Tisane
Alongside my sleep supplement, I enjoy a warm cup of caffeine-free herbal tisane (often referred to as herbal tea).
Options to consider include chamomile, lavender, magnolia, valerian, and passionflower. Personal favorite blends include the PARU Blue Chamomile and buckwheat tea for its earthy flavor.
Stretching and Yoga
While meditation can be challenging for me, practicing yoga serves as a moving meditation that offers similar benefits. I turn to YouTube yoga videos, particularly those by Yoga with Adriene, for gentle bedtime and wind-down routines lasting less than 20 minutes.
CBD Gummies
In the vast selection of CBD and THC products available, I have experimented with various edibles to aid sleep. Curated CBD picks from trusted sources can help navigate the overwhelming options. Opting for anxiety-relieving options can address specific concerns.
Journaling
Breaking the habit of using my phone before bed is the most challenging part of my routine. However, most nights, I replace screen time with journaling. Reflecting
on the day, expressing gratitude, and anticipating the next day’s events helps shift my focus. Using a dedicated gratitude journal or a sleep journal, like those from Insight Editions, provides structure and encouragement.
Candle Lighting
To set a soothing evening ambiance, I light a candle while engaging in yoga, drinking my tea, and journaling. The act helps create a calming atmosphere, signaling to my brain and nervous system that it’s time to unwind. Lavender is a well-known aromatherapy scent, but scents like jasmine, sandalwood, bergamot, ylang-ylang, chamomile, vetiver, and vanilla can also be effective.
In summary, there is no single solution to solve all sleep-related issues. However, allocating intentional time each evening to prepare for a restful night’s sleep is crucial in priming the body and mind for relaxation. Anything that contributes to a more enjoyable and relaxing evening is a positive step. I have discovered that a combination of sleep aids like gummies or herbal tea, along with consciously putting away screens in favor of calming activities before bed, works best for me. If you feel inspired, I encourage you to explore and experiment with a new sleep routine to find what works for you.
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