Insomnia & You

     What's the best-kept secret for going 8 days without sleeping? Sleep at night!

     For about a year, I tossed and turned with debilitating insomnia. Restful sleep was an unattainable treasure. Maybe hormones or stress were the culprits. I've learned that insomnia is a vicious cycle, and to stop the cycle takes intentional work. 

     Sleep is required for renewal, health, beauty, and mental focus. To first take care of myself in this critical aspect, and be alert for my family's sake, is more valuable than gold. In the middle of a restless night, with job duties just hours away, feelings of desperation grow. Deep sleep seems ever elusive. Those with insomnia know this, all too well.   

     The suggestions below are harmless, use no addictive medications, and who knows? One might be helpful in one's search for relaxation. Items 1-7 definitely continue to help me, but each person's sleep challenges are different, and a visit to the doctor might be warranted.

1. No caffeine after 2:00 p.m. Even decaf tea and coffee contain enough caffeine to keep me awake if I drink it early evening.
2. Vitamin D-3 is a restful and needed supplement. About 45 minutes to an hour before bedtime, I take a sublingual tablet under the tongue for 5-10 minutes (and then I spit it out because of odd intolerance issues); you can most likely swallow it.
3. Allergies are night-time nasal irritants, so before bedtime spray ordinary, (non-addictive), nasal saline solution and blow your nose (yes, I do this) and sometimes include allergy medication, depending on the allergy symptoms.
4. Drink a small glass of milk before bedtime (almond milk works, too). And/or, earlier in the evening eat 1 to 2 tablespoons of protein-packed peanut butter (it helps with night-time blood sugar spikes).
5. Hydration. In other words, intentionally drink some water, until an hour before bedtime. I used to be a rare water drinker.
6. Unexpected 2 a.m. mystery wide-awakening? It could be adrenaline-boomerang, causing wakeful inflammation. Try Ibuprofen or aspirin (with a couple of crackers to protect your stomach). OR, here's a link to something I've not yet tried, but from time to time, I do rub ginger essential oil on the bottom of my foot: Essential Oils natural sleep remedy
7. Wear a sleep mask. It blocks out any disturbing light
   sources (from alarm clocks or the hallway). Light interrupts sensitive menopausal body clocks.
8. Read a book on a tablet with the bedroom lights off. Set your tablet's theme to a dark background with white

   

   Sleep Mask Re-enactment. Ahhh!!!

   letters. The idea is to lower all lighting to softly communicate to your body "It's bed time." Bright lights and even the TV can interrupt the body clock.
9. This link explains the simple 4-7-8 bedtime breathing technique for better sleep: The 4-7-8 Technique
10. This suggestion is a bit different and is an alternative to reading a book. I've not personally needed this measure, but did try it. A new approach to sleep therapy is geared to ASMR ("Autonomous Sensory Meridian Response, an uncommon neuro-physiological phenomenon which causes unique 'tingling' sensations under very specific circumstances" Wikipedia).
         Mainly what I decipher from this idea is that brain areas from childhood are unlocked. Possibly whispers of Mom rocking you to sleep relax areas of the mind. I did not feel hypnotized, but distracted. Maybe absolute boredom settles the brain enough for sleep!
         Viewing a vintage Bob Ross painting segment is ideal because his voice quality is mellow, and his crazy hair is quite distracting, too. The sound of paint brush strokes, combined with viewing nature slowly and gently unfolding, do the trick. Below is the 30-minute restful YouTube ASMR that I viewed and listened to with earphones on for the unusual ear-2-ear effect.
         The results? I did experience one, random and odd, rear-left brain tingle... so weird. I slept well; but, need to test it another time when a day's stress and adrenaline are higher. The video provides whispered Disney trivia to view at bedtime and includes The Jungle Book's unusual tie to The Beatles.      
    If the video hasn't loaded, click the Internet tab's reload symbol or click the blue link in the paragraph below.

     The link above works on my laptop computer, but not on my tablet. Here is an alternate way to hopefully link to the PG-rated YouTube video which I renamed: ASMR Disney Style . You may prefer to preview it during the day and skip the video's first and last 2 minutes.

     Wishes for fairy tales with dreams-come-true AND sweet dreams. 

The Lord is my shepherd, I lack nothing.

He makes me lie down in green pastures,

he leads me beside quiet waters,

he refreshes my soul (Psalm 23). Tres Bon.