Insomnia… Ugh, I have been there. I think we have all been there at some point. The clock ticking, the minutes moving so slow, the anxiety filled thoughts doing their late night dance, the hours until we have to get up to go to work creeping closer and still no sign of actually falling asleep. Like potentially ever.
It’s especially tough to sleep when you are going through recovery from drugs, alcohol, eating disorders or anything that has left you feeling like a wreck. (Every time I get dumped I can’t sleep for weeks. No joke.) This for a variety of reasons that I won’t go into here (but Google can help you).
What I will share with you is the solution which is pretty much the same no what you are recovering from.
It’s called habits; Creating and maintaining good sleep habits and a good bedtime ritual.
Let’s be clear here; Rituals are just habits, nothing spiritual or woo-woo about them. It’s just another word for something you do regularly and take F-ing seriously!
How does this help? The diminishing light and warm colors begin the melatonin production process (melatonin is the sleepy hormone) in the brain and symbolically signifies that this day is coming to an end.
How does this help? This is so you don’t interfere with the rising levels of melatonin and “wake” yourself back up.
How does this help? The blueish colors of the screen and flashing movements of TV also wake the brain the up. Additionally, we all know that trolling through so and so’s Instagram does not put us in the right space of mind for sleep!
Milk (dairy or alternative)
Pinch of nutmeg
Use 1 cup warm milk with 1 tsp honey and ¼ tsp nutmeg.
Why? Honey is an excellent sleep aid by again assisting the production of melatonin.
Why? This helps calm the heart and the mind by focusing on what is going well, not poorly, in our lives. During times of struggle, it can be hard to feel the blessings so start small and move on from there.
How? Recite in your head, aloud or write it down in a journal the things you are grateful for each night. Be grateful you have a bed to sleep in, you made it through the day, the sun was out, your cat loves you etc. (You get the idea.)