I’m a sleep diva.
I’m not sure when I started having trouble sleeping, but for as long as I can remember I’ve always woken up in the middle of the night multiple times. I’ve never had trouble falling asleep (unless I was really stressed) – I just don’t sleep well. I sleep lightly, so any noise or light wakes me up.
Naps? Out of the question.
Sleeping on an airplane or in a car? Not without lots of Benadryl.
Sleeping off a hangover? Impossible.
And the worst part is that I’m the type of person that needs sleep. I can’t get away with 6 hours or an occasional all-nighter. I need my rest or else I’m grumpy, eat terribly, and can’t focus.
(trying, and failing, at sleeping in an airport after senior spring break)
So I had to find some things that help me sleep. Developing a night time routine was one of my February goals, because I know that it helps me wind down and sleep better. The good thing is that I now have a little routine that leaves me waking up only occasionally. The bad thing is that I’m definitely now in the sleep diva category.
What’s Really Helping:
1. Melatonin. This is the hormone that regulates sleep and wake cycles. Melatonin is usually high at night when you’re sleeping, so taking a supplement can help your body get there. I’ve had phases with this stuff over the years, but recently I’ve been putting one pill under my tongue when I get into bed. It might not be doing a thing, but I’m sleeping better so I’ll stick with it. Placebo effect is just fine with me.
2. Lavender oil. I loved when my yoga teacher in Dallas used this during savasana, so I figured I’d give it a shot. The one I have is actually a Lavender and Tea Tree blend from Whole Foods that says it’s stimulating (?), but usually lavender is known for its calming properties. I put a little on the insides of my wrists and love it!
3. Eye Mask. Yep. I’m a nerd. Since I sleep so lightly, ANYTHING will wake me up. I have to turn my clock over just so I can’t see the light form the numbers, and once the sun rises I’m hopeless. I put this on at night (even though it falls off) and always use it if I’m trying to sleep at all past sunrise. Lifesaver.
4. Noise Machine. Again, total nerd. Sometimes the sound of a fan is enough, but having some white noise really helps me sleep. I don’t do any of the weird rainforest options…just a white blur sort of like when the TV channel goes static. Not sure if it’s blocking out anything else or if it just helps me zone out. I have an app on my phone too for when I travel.
5. Fan. Partially for the noise, partially to keep it cold. I hate being cold except for when I sleep. If it’s too warm I toss and turn all night. I like to bundle up under the covers, so I have to have something cooling the room down.
6. Pillows. I sleep on my side, and put a pillow at my head (obviously) and also in between my knees. Having a pillow in between your knees (or under your knees if you’re a back sleeper) is better for your back and spinal alignment. It also helps prevent any aches and pains in the morning.
(The eye mask my mom bought me when I started college. It was between “Beauty Sleep” and “Leave Me Alone.”
Nice-To-Have Extras:
1. I really like to have some tea before bed, either on the couch downstairs or while I’m reading. Something herbal, like Celestial Seasonings Sleepy Time tells me it’s time to wind down.
2. I keep lotion by my bed because going to sleep with cracked hands or lips drives me crazy.
3. My retainer. I’m so WEIRD! I’m like one of two 25 year olds that wears their retainer, and I’m to the point where I feel weird without it in.
4. Reading. A magazine or book, sometimes only for five minutes, bores me enough to sleep. Unless it’s a REALLY good book and then I wind up staying up all night. Gotta save those books for other times.
5. Candle. This is not really necessary, but I like lighting a candle while I read. It’s a hippie-zen thing, like the lavender oil.
The Other Parts:
One of the major factors in sleeping well is that I’m at a relatively low-stress period of my life. Not everyone is lucky enough to claim the same, and I won’t be here for long. Between jobs, family, money, school, and more, it’s hard to not be stressed about something, but night-time rituals can help. I’ve also heard that writing in a journal is particularly helpful for racing minds.
Another big part? Getting a handle on my emotional eating. Much of my over-eating was happening at night, so I was trying to sleep with a belly too full of sugary sweets. Add to that the guilt I felt about it, and sleeping was just not going well. Giving myself a few hours to digest before bed has helped, and it means making sure I eat enough at dinner so that I don’t have hunger pangs as I’m trying to drift off.
I’m also trying really hard to avoid technology in bed. Computer is a no-no, though I sometimes use it to video-chat with P before I go to bed. I’ve found that reading on my Nook is okay because I can turn the lights off. The room being dark definitely makes me sleepier than getting into a good book with a bright light next to me.
So those are my sleep helpers! In the past few weeks I’ve either slept through the night (WHOA!) or woken up just once. It has been incredible. If only doing all these stuff before bed each night were acceptable and/or practical on a regular basis.
- What helps you sleep?
- Are you a good sleeper or do you wake up often?
Okay, I really need to try out your tips. I’m the worst sleeper ever. I get up early, but I also go to bed super late, plus I wake up 2-3 time throughout the night. So, I’m lucky if I get 5 hours. It’s really starting to effect my days now, so I should really step it up and work on sleep. I know it doesn’t help stress levels or anything. Oops. I always feel like I have too much to do, so my mind is always running with thoughts. I’m glad your sleep has made a big improvement in a short time!
I need to try out some of those tips. I’ve been having a lot of problems with sleep lately and I take melatonin every night and my dreams are really crazy so I think it’s time to try and ween myself off of it. I know that if I can get a handle on it, I’ll feel much better.
Jeesh half of your posts sound like I wrote them myself haha I am exactly the same with every single thing. Minus the lavender oil because I hate the smell of lavender. I wear my retainer every night and if I forget it on vacation I have a hard time falling asleep! It’s rough when boyfriend sleeps over because I don’t wear it or do all my rituals haha
I need 8 hours to be functional;) Thankfully, I can fall asleep pretty much anywhere, and at any time. I used to bring a blanket/pillow to college and sleep in my car during my breaks. Although I don’t need to, I still enjoy drinking tea before bed and lighting candles in my room a few hours before bed.
Great post, I’m bookmarking this!! I’ve never really had a lot of trouble sleeping in the past (aside from when REALLY stressed), but since a car accident I struggle a lot. I love the lavender idea and the candle idea, I will try both!!
I also use a sleep mask.. haha I know they look silly but it really does work!
Thanks for sharing these
Good luck! car accidents = no fun!
I do love me some Melatonin! Do you ever get an upset stomach from it?
no I never have!
I’m lucky to be able to sleep anywhere, any place, any time. I just never seem to get enough of it!
I’m totally a sleep diva too. I’m seriously cranky if I get less than 8 hours (yes, 8 hours!!), I’m not a happy camper.
And, I second the power of sleep masks. They’re a Godsend.
Great tips! Lately I’ve become hooked on drinking a cup of “Mother’s Little Helper” tea from David’s Tea: http://www.davidstea.com/organic-mother-s-little-helper?&TF=7DC6367FC0E7&DEID=
It contains Valerian Root, which they describe as “nature’s Valium”. I usually wake up 1-2 times a night, but since starting to drink this tea, I never wake up! I have the rest of my family hooked on it, too!
ooh man! that sounds amazing. nature valium…oooh man!
I was going to suggest tea with Valerian Root!! My boss has the worst time staying asleep and swears by Valerian Root! I just bought Tazo Rest Tea, which contains Valerian root so I could give it a try on those rare nights when I can’t sleep. Good luck!
I feel like we might be the same person with our sleeping habits! I seriously need between 8-10 hours per night to be functional. I use both a noise machine and a fan, I cannot be hot when I sleep, I still wear my retainer (my husband loooves this, ha!), and I have to have chapstick and lotion on. I also have to be wearing the right type of pj’s – weird, I know! I hope you start sleeping better soon
omg i think youare my non sleeping twin! lol but seriously. im taking 10 mg of melatonin and i stil wake up like five times a night.its insane! i have no issue falling asleep though. i slsonwear shorts to bed because i hate being warm when i sleep and i keep my tv on sleep becuase i need noise. but now reading your thoughts on eating right before bed, im going to take your adivce and make sure i eat enough at dinner and have a snack not too close before bed. and yea ditto…anything less than 6 hrs of sleep=im not a fun person to be around lol thank you so much for this post xoxo
10mg?! I took a 3mg pill and it knocked me out that night, the next morning, and even had an impact on my sleep the next night. Yikes!
i used to work as a pharm tech in a pharmacy and the pharmacist would always say that you were supposed to take 3 and higher dosages don’t work. i thought it sounded strange and a lot of people thought she was crazy at first but they came back and said it worked!!
thank you so much for this!
I’m a horrible sleeper (didn’t fall asleep until 6:30 AM Sunday morning) and started taking Melatonin a while ago. It did help me fall asleep, but I noticed that over time, I had to start increasing the dose. I ended up taking between 6-9 mg every night. I’m not sure if I’m the only one that’s had that problem or not!
Oooh interesting! I never really notice the melatonin (some nights I take it and still can’t sleep) so I think it just affects everyone differently!
Hi! I am also a major sleep diva and LOVE this post. Also love lavender. Anyway, I was wondering, do you think it is bad to take melatonin too frequently? I take it quite a lot because it really helps me get to sleep and I need at least 8 hours (and I am in college…it’s not easy to fall asleep on your own with all the noise and what not). Do you take melatonin every night?
I just asked my dad ( a doctor this!) and his response was “I dont know!” I’ve heard lots of times that it’s not addicting, but he said you could probably get addicted to it in that it becomes hard to fall asleep without it. For me, though, it has never affected me that much. I guess it’s important to see how it affects you and be careful. However I’d much rather be taking something natural like melatonin than a chemical medicine!
This is SO me!! In fact im pretty sure we have the exact same noise machine and I have white noise apps on my iPad and iPhone! I need Vaseline on my lips, I must have earplugs, my doll, I need it to be cold and I need to pee immediately before I sleep. I feel insane whenever I travel with friends but oh we’ll.
I’ve never been a great sleeper either. I started taking melatonin 14 months ago, and the difference is AMAZING. I love the stuff:) I’ve also regulated my sleeping patterns a bit, so I try to go to bed and wake up within about 30 minutes of the same time each day. That’s seemed to help a bit…
yes – sleep patterns help a ton! I’m on a pretty good one right now. Up right around 7, bed between 10 and 11. (sleeping SO much while I can!)
I wholeheartedly agree with the fan and the sleep mask. For me, praying right before bed is something I like to do every night.
I cannot sleep anywhere but a bed at night, that’s it!
Sophomore year of college I began taking naps and thought I was turning into a normal college kid… Turns out I had mono haha!
For me it’s always been about reading befor bed and no tech!
hahah that’s awesome.
I’d call myself a semi-sleep diva. I do some of these things too but I can sleep great as long as it’s dark and quiet enough. I also painted my bedroom walls a dark plum color and got matching dark curtains…now I can sleep right through the morning (if I want). But I can’t stand eye masks so I guess it works just as well.
I will definitely get blackout curtains when I can design my own room!
I never thought of myself as a sleep diva but I may be one…I love my memory foam bed, black out curtains, ceiling fan on AND I still wear my retainer too! I can certainly sleep other places but I enjoy the comfort of my home plus 8+ hours of sleep.
You should go on a cruise…it is life changing on sleep. It is pitch black (each room has black out curtains) and the gentle rock just knocks you out. I slept almost 12 hours every night. AMAZING.
I’ve been on a few cruises but don’t remember that experience! Probably because I was usually drinking haha…
I got braces as an adult but got them off four years ago and I still sleep with my retainers in every night! I feel like one night without them is going to ruin everything! I’m crazy about it!
it’s so fun to hear how many other people still wear their retainers!
Holla from a fellow 20-something still wearing my retainers
I use most if not all of those methods. Some musts for sleeping for me: The fan. I can’t have caffeine after like 3. Eating too close to bed. Alcohol interferes. Vitamins can’t be taken after like 4. Working out and being outdoors cause me to sleep like a baby. All that to say I do sleep well nowadays most nights!
The easiest answer is heavily salting something before bed. When your body is stressed (as it is, being a runner) the hormone aldosterone doesn’t easily hold on to salt anymore (since stress happens in the adrenals/kidneys). My guess is that you wake to go to the bathroom too?
Anyone who is sensitive to salt making them ‘puffy’ is under a heavy amount of stress already, and it is the body’s attempt to hang on to the salt it needs to keep the adrenals under control.
I sleep 8-9 uninterrupted hours per night now, after adding more salt to the diet and cutting back the exercise. Better sleep led to better controlled appetite as well, so I don’t need all that exercise to burn off calories if I’m not consuming them anyway.
Yes I’ve noticed I need to salt things too! I grew up in a house that never salted anything, but with my exercise I find I really need more! Sea salt is my fav:)
OMG…I just loved reading this post!! This is exactly me to the tee! I’ve always been a light sleeper, waking up so many times during the night so I started figuring different things that I could do to help. I do the exact things that you do..lol. Just the other night I got in bed and realized I had forgotten to put lotion on my hands and it drove me crazy, so I put a bottle by my bead
I have a sound machine and a fan but I also have reiki music that plays on a loop quietly in the background which also helps a lot! Not to mention I swear by melatonin. I’ve always thought I was a bit over the top with all my night time rituals and my husband (who by the way sleeps like a rock) always makes jokes about it. It’s just always nice to run across other peeps who totally get it 
So thnx for sharing!! Oh and I’m a fellow STL girl 
I live in Vancouver now but am planning on moving back with my husband to be close to the fam!
I use to have a lot of sleep problems (waking up, falling asleep, etc) when I was living a very unhealthy lifestyle but once I started working out regularly and eating clean foods, my sleep has been amazing! I usually don’t have trouble sleeping now (nor do I wake up easily) unless I drank a lot of coffee or something. For me, an eye mask defintely helped too– I CANNOT sleep without one now.
My sleep routine is pretty non-diva – a pillow and a blanket. The only thing that wakes me up is having to pee. The husband wishes I drank a bit less
Yup 25 and also were a retainer-love it