An Insomniac’s Guide For Better Sleep

My sister and I shared the bedroom at the top of the stairs. We usually slept with the door closed, but I could still hear my mom padding down the hall in the middle of the night. Unlike my dad who slept like the dead, my mom was wide awake from midnight till morning.

When we came downstairs, we would find her sitting at the big, oak dining room table drinking her coffee and reading the paper she spread out across it.

She would greet each us with, “Hi honey, how did you sleep?”

“Fine” was our typical, flat response, but none of us ever thought to ask how she slept in return. Probably because we all knew she never did.

We just accepted my mother’s insomnia as a part of who she was, but my mom knew the value of sleep and I think deep down, she knew it would catch up to her. Maybe that’s why she tried her best to teach us how important a full night’s sleep was. She believed a solid eight hours was the cure for almost everything.

Like most moms of five, we kept her busy. She was the one we went to when we were sick or needed some solid encouragement. From cramps to Mono, failure to heartache her answer was always the same.

“You just need more sleep honey. Now go curl up and take a nice nap. You’ll feel so much better after you get up”

Back then we all thought her advice oversimplified things, but today we know she was probably right.

Studies have shown that lack of sleep can have a negative impact on everything we do from taking tests to winning marathons. Without enough sleep, we are more likely to gain weight, have higher blood pressure, experience a lack of memory and rational thought, and even make ourselves more susceptible to serious illnesses like cancer. Getting a solid 7-8 boosts our immunity and is one of the most powerful ways for us to stay healthy.

I never gave much thought to my mom’s struggle with insomnia until I started experiencing it myself. After having a baby, I have rarely gotten more than 4 hours of broken sleep. Like my mom, I wake up in the middle of the night replaying the previous day in my head or ruminating over the stupid things.

When my girls were little, I would go for a 2 am run, do a couple loads of laundry and head to work by eight. Later, like my mom, I would read a good book but those just kept me up so I started to watch old reruns that would eventually put me back to sleep.

When my mom roamed the house, sleep cures were far and few between, but today the sleep business is a multi-billion-dollar industry. Mattresses alone account for over $27 billion each year and every day brings another tonic, another pillow, another miracle “cure” for insomnia.

Over the years, I have tried them all. From Ambien to Melatonin, sleep teas to sleep patches, I probably could have retired by now with the money I’ve spent trying to sleep thru the night.

What’s worse is just when I thought I was getting a hold of things…

Hello 2020!

There are so many reasons so many of us are struggling with insomnia this year.

A global pandemic being one of them, has only added to our stress and even the most solid sleepers are waking up worried and anxious.

Two ingredients that create the perfect cocktail for the perfect sleepless night.

But when the going gets tough… the tough must sleep. After lying awake worrying about all the things I have no control of, I am making sleep my number one priority.

I have done plenty of research over the years and have learned that just like the perfect body a permanent cure for insomnia does not come in a bottle. The only way to cure it comes from intense training or re-training our brains to make sleep possible. Just like physical exercise, it takes time to see results, a lot of patience and a healthy, consistent routine.

This is important to remember because just like working out, it’s easy to quit, especially if results don’t happen fast. But if you are serious about sleeping then start here. Sleep training is brain training and that takes some discipline. So here it goes.

An Insomniac’s Top 5 Habits For a Good Night’s Sleep

1. MEDITATE

Take at least ten minutes per day to meditate. Training your brain to clear the noise and focus on the present is the only way your brain will allow you to rest at night. There are tons of apps and sites to help you start so don’t go it alone. Just remember once you start keep it up. I promise, meditation is the best, most proven cure for insomnia and so many other things we are dealing with this year. Carve out time every day to do it and watch your perspective change, your emotions level off and your sleep improve.

2. EXERCISE

Physical exercise is crucial for sleep so make sure you get a good 30 minutes per day. Take a brisk walk, do some HIIT or better yet, practice Yoga. An active body helps to relieve an over-active mind and an early morning workout will jump start your metabolism and energize your day. If a morning workout isn’t possible, try to do it at lunch or right after work but never workout too close to bedtime. Exercising late can disrupt your sleep so aim to be done a good two hours before you head to bed.

3. MIND YOUR DIET

Stop eating anything 3 hours before bedtime. Make sure to avoid chocolate and caffeine 8 hours before bed and cut back your sugar intake throughout the day. Giving up those chocolate, salted caramels is tough, I know… but that could be the culprit to your sleepless nights.

4. WARM UP INSIDE & OUT

Drink some warm, decaffeinated tea an hour before bedtime. Still restless? Then take a cool shower. Over time a cool shower decreases the cortisol in our bodies and tricks our brains into warming us up. It is a great way to relax and five minutes is all you need to chill out…

5. STAY FOCUSED

Sometimes when we turn off the light, our brains will still reactivate so do a little math to calm yourself down. Print out a Sudoku puzzle or nab an elementary math work book. Stimulating our prefrontal cortex takes the focus away from the area in our brain called the amygdala that controls our anxiety. Maybe that explains why I always fell asleep in Algebra?

Finally, I am not a fan of taking a phone to bed but if you still have trouble quieting your mind, download podcasts during the day that can help you fall asleep. I like bedtime stories like Nothing Much Happens or Sleep Cove for guided sleep meditation.

Combining all these methods has been a game changer for ME this year.

I am slowly training my brain and learning that what I do during the day has everything to do with how I sleep at night.

If you’re still not getting relief seek professional help from a licensed therapist but whatever you do, don’t wait.

Every night of lost sleep takes its toll on us physically and treating insomnia should be your number one priority.

My mom was right, getting enough sleep may be the miracle cure for everything and who knows, it may just cure all things 2020 too.

– Germaine Caprio, MAJAMAS EARTH Company Owner & Designer


Let ME know:

What helps you have a good snooze?

Please share your own thoughts with us – let’s get a conversation started in the comments below!

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