My Best Tips for Better Sleep
I know A LOT of people struggle going to sleep at night, and having Dysautonomia only makes it harder. Throughout the years I have learned ways to help myself wind down easier at night and sleep better too.
Tip 1: This one is something people talk about a lot but it is SO TRUE. Putting your phones and computers down before you get in bed, and definitely not using them in bed, makes a pretty big difference (to me) in how awake my brain is. I try to stop using my phone after dinner time and not scroll through things in bed while I’m laying there. The blue light from these devices does all sorts of things that keep your body awake and make it harder for you to get into sleep mode. Giving yourself a little detox before bed can also help with stress levels and disengagement from the chaos of the day.
Tips 2: I am very aware that sometimes, regardless of how diligent you were in not looking at screens, you still aren’t as tired as you want to be when you get in bed. When that happens (cue my “grandma side” as my husband would call it) I have word search books and plain ol’ reading books in my nightstand ready to go. There is something very mindless about doing a word search because you don’t have to think of answers, you just stare at a page and pretty soon after I start I am yawning and closing my eyes.
Tip 3: Another thing I do before I get in bed is drink what my husband and I call “sleepy tea” because as soon as I finish a cup I start relaxing and yawning and falling asleep. Specifically, I use this one: Yogi Tea- Bedtime Tea. I have been able to find it at most grocery stores for under $5 but here is an Amazon link if you prefer that. This tea blend has things like valerian root, chamomile, and lavender that when I drink it slowly, it really does make me noticeably more relaxed and ready for bed. Bonus: it tastes really, really good!
Tip 4: This one is making sure your room is the perfect sleep environment. For me, it makes all the difference when I’m trying to fall asleep. I have to have the room dark, quiet and semi-cool no matter what. Before we got married my husband would regularly fall asleep to the TV and when we got married I had to shut that down real quick because I could never fall asleep. Now he watches TV on his phone with headphones (don’t get me started…) so I can go to sleep undisturbed.
Tip 5: I am a big fan of using scents to help relax and fall asleep quicker. I know a lot of people use pillow sprays, and I have tried several and really not liked any of them- not to mention it is hard to find a clean pillow spray that doesn’t make my nose stuffy. Eventually, I started trying essential oils in a little diffuser I found at Target (similar one here) . My favorite is Aura Cacia’s Chill Pill blend. Before I go to bed I fill it up with water and oil and just turn it on. Before I know it I am totally asleep- plus it automatically shuts off when the water gets low so I never have to worry about turning it off myself!
Tip 8: This tip might seem like a stretch, but just trust me here; matching PJ sets. I have made a point to wear matching PJ sets to bed for the last 4-ish years and it was LIFECHANGING. There are so many different sets depending on what style, color and fabric you like (personally I go for satin tank/short sets) and they do not have to be expensive. It helps me feel so much more put together, encourages me to do other self-care in my nighttime routine that I might otherwise have skipped over, and helps me get in the wind-down mindset. I convinced a couple friends to get a set at Target and just try it out, both of them are now full-on converts too. They tell me all the time they severely underestimated just how much of a difference it made when they swapped their good ole’ college tee in for a cute set. Bonus? Their significant others were also very grateful (winky face).
Tip 7: My last tip is about that oh-so-trendy weighted blanket. I asked for one for Christmas one year on a whim to see what all the hype was about- and it took me about 5 minutes after opening it to see what everyone was talking about. Now mine is not anything fancy (although one day I would love to upgrade it), but no matter how hard of a time I’m having trying to fall asleep, once this is on me, the only thing I remember is waking up in the morning. It’s honestly pretty amazing, and I feel like for people who struggle to wind down, and struggle to stay asleep, this is such a great option to try. They come in all colors, fabrics, weights and price points. You want to find fabric that won’t make you too hot (depending on what kind of sleeper you are) and you want a weight that is ideally between 10-20% of your body weight. (Here is one similar to mine!) One word of caution, sometimes if I use mine too many nights in a row, my muscles start getting sore and I know I need to take a little break. I’ve heard this can happen, especially if have autoimmune issues, but the solution is easy- you just use it less frequently!
None of these are set in stone and I know everything works a little differently for everyone, but if you are someone who struggles to get to sleep at night it might be worth giving a few of these a try and seeing if you start counting those sheep quicker!