How to quiet your brain so you can sleep well tonight 🛌🏾
Updated: Jul 11
When the second round of quarantine started in late 2020, I kept waking up in the middle of the night for weeks on end. It was 3 AM and my body said "I have to pee," and my mind said, "Since you're up, let's go over that thing that made you anxious two weeks ago..."
I was losing my mind. I finally understood why they used sleep deprivation as a form of torture.
No matter what I did, I couldn't sleep through the night and I felt tired all day. If you're feeling that way lately, it's because you're not actually resting.
Over the last couple of weeks, a good night's rest has been a stranger to many of us. Even if you fall asleep, you might be waking up from nightmares and feeling emotionally exhausted the rest of the day. With everything that's going on in the world, our bodies are on high alert, even when we're sleeping. That's why falling asleep, staying asleep, or feeling rested is challenging.
Here are four ways that can help all of us sleep better tonight:
Assess your sleeping environment. Invest in an ergonomic pillow. I heard that weighted blankets are magical. Create a peaceful space by using a diffuser like this one along with your favorite essential oils.
Practice good sleep hygiene. Your bed is for sleeping (or sex) - not for working or eating. Your brain can't relax if it thinks that it's supposed to be productive. Also, limit screen time before bedtime.
Waking up with a headache? Gently massage your jawline - does it feel sore? You're probably grinding your teeth. Schedule a dentist appointment to get fitted for a custom night-guard. Teeth grinding is no joke; you will break your teeth if you let it go for too long (I share from experience). If you're tight on funds, then you can order one online as a temporary measure. I've used Pro Teeth Guard when I was in a pinch; use this link to get $20 off your first order.
Sleep schedule out of wack? Try melatonin which will reset your sleeping clock. They are normally used for jet lag, but if you haven't been sleeping well these days, you probably need that reset. They don't cause a foggy hangover like Nyquil or Benadryl. There are prescriptions like Ambien, but there can be side effects so consult your doctor.
Here's your a free resource: CBT-i Coach is a free app that acts like your sleep coach. You can set reminders, take a sleep assessment, and access sleeping tips recommended by the Stanford School of Medicine. You can download it for free on Google Play or the Apple Store.
Do you have any good sleeping tips? Reply back to this email! I'd love to hear them and share them with our community.
Sleep tight and sweet dreams 🌙
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