Do you find yourself not sleeping at night at least once a week, twice a week or more frequent than that? Having a restless night here and there is expected. However, when tossing and turning and lack of sleep becomes your norm, it’s very clear – Houston, we have a problem!
Impacts of Not Sleeping at Night
Toward the end of May, I learned it was Better Sleep Month. Although we’re beyond May, it’s never too late to talk sleep health. Better Sleep Month encourages better sleeping habits and brings awareness to the consequences of not sleeping at night: high blood pressure, weight gain, irritability, mood swings, impatience, lack of concentration and even acne. In severe cases, not sleeping at night has been linked to insomnia and sleep apnea to name a few.
Why Better Sleep Month Matters to Me
Between 2007-2008, I was at the height of what feels like the busiest time of my life. I was working full-time, teaching as a part-time adjunct instructor and pursuing a Masters Degree while trying to be a good wife, daughter, sister and friend. I spent many nights awake until the wee hours of the morning doing homework (as a student) and grading papers (as an instructor). Even with all of the stress I was under at that time, I still managed to hop in bed and fall asleep without issue. I seriously was out like a light when my head hit the pillow.
As November / December 2008 approached, I could see light at the end of the tunnel with knowing graduation was in sight. Unfortunately, all that changed in a blink of an eye. My husband learned he had cancer a few weeks before I was set to take finals and the comprehensive exit exam for my program of study. In true Jay fashion, I put on a brave face and got through it. With graduation now behind me, one of my hardest challenges still awaited ahead – helping my husband drop kick cancer in the teeth.
From 2008 – 2009, life was hard. I’m talking extremely hard. Like, so hard that I have a lump in my throat, knots in my stomach and anxiety filling my body just writing about this. I coordinated every appointment, asked all the questions and was the first to receive the results of every exam. I was my husband’s liaison for all things cancer. His only job was to get well and I would handle the rest.
While I was being super wife by day, I was becoming an insomniac by night. It was a slow progression though. It started out with tossing and turning with getting a few hours of sleep to full blown insomnia with not sleeping at night.
At my lowest point, I went without sleep for 3 days straight. By the third day, I hit a breaking point. I was in tears and suddenly I became the patient. I sought help from a professional and was prescribed a small dose of Lunesta. A sleep study was conducted and concluded I had stress induced insomnia. I was afraid to take a sleep-aide because of the horror stories I’ve read about but in this moment, I was desperate for sleep.
In just one dose of Lunesta, not sleeping at night was a thing of the past. I finally knew what sleep, and good sleep I might add, was like. I didn’t sleep walk, sleep talk, sleep drive or have wild and crazy dreams like some report. I also didn’t snooze the clock a million times in the morning. Rather, I hopped out of bed, ready to face the day. I finally felt refreshed. My patience was abundant and mind was crisp and clear. I didn’t realize how much not sleeping at night had impacted me. I finally felt like I got my life back.
Although I was told sleep-aides are not habit forming, I didn’t want to chance it. Therefore, I took myself off of them after 6 months because I wanted to regain control of my life and sleep naturally again. I quit cold turkey and experienced no side effects or withdrawals.
Although I no longer battle stress induced insomnia like I once did, I still struggle with periods of not sleeping at night. Triggers vary but usually come in the form of something someone says (girl, do you know that such and such has cancer), tv commercials, article in the news or the biggest one of all, his annual exams.
Better Sleep Tips!
Following the below tips, from the sleep experts at Casper, for better sleep is very important when I experience stress triggers. You can find out more information about Casper mattresses here.
Bonus Tip
Lastly, before you judge the way someone look, be mindful they could be experiencing a tough time in life or have been through a lot in general. Just last year, someone told me I look tired by the eyes. Now when I look in the mirror, that’s all I see – tired eyes. Unfortunately, that comment eats away at me daily. If I could re-live that moment, I would let that person know, don’t judge me because you don’t know the half of what I’ve been through….
Additional 10 Tips for Better Sleep
As you notice, one infographic suggests a temperature of 65 and the other suggest 70. Anywhere between 65 – 70 should do. 65 works best for me.
Know When to Say When
If you’re doing everything right, follow sleep hygiene tips to a T yet sleep does not come easy, take it from me, see a professional. Your body will thank you in the end!
What are your tips for better sleep?
References
Casper.com | Whathealth.com | Cassie Brewer | Brilliance.com
Rileynak says
June 7, 2016 at 10:52 amGood piece!
My doctor prescribed a sleep aid (Ambien) but I too was afraid of side effects. I took them about a month before stopping. My insomnia isn’t as frequent as it used to be but I know it’s stress induced.
Jay | relaxedthairapy.com says
June 7, 2016 at 11:33 amI’m with you. I do take melatonin and it works. My dr said it’s safe. Have you tried that?
Rileynak says
June 7, 2016 at 2:24 pmI do take melatonin. As long as I give myself enough time I hardly ever wake up groggy on it. It’s my preferred aid these days. I keep the Ambien in case I hit times where I’m awake days at a time and am beyond melatonin’s help. Very rare these days though.
Jay | relaxedthairapy.com says
June 14, 2016 at 1:30 pmI’m sleeping better these days. Thank goodness. You’re right though, sometimes melatonin does not work.
Lyndia says
June 8, 2016 at 12:42 pmVery informative. I have tried a few of the suggestions listed in your post. There are times when I do not sleep for days. I am looking forward to trying the meditation tips. Hopefully they will work.
Jay | relaxedthairapy.com says
June 14, 2016 at 1:33 pmI understand the struggle all too well. I hope they work. Keep me posted.
Donna Shana says
June 8, 2016 at 1:50 pmThis is an issue. I am a hot body, and my husband is not. I want the air on so I can cuddle comfy under my covers, but I usually wake up in the middle of the night adjusting the therm. We gotta get that temp together in our home- summer is just getting started!
Jay | relaxedthairapy.com says
June 14, 2016 at 1:34 pmI’m weird – I’m cold at the start of the night yet I’m soaking wet by morning. Therefore, we keep the a/c cranked way low to combat my night sweats.
Marsha says
June 8, 2016 at 7:41 pmI’m glad you got a handle on your insomnia! Great infographics, I like those tips. My tips include chamomile tea before bed, meditation, turning off the TV at least an hour before bed time, and reading. I still have to work on not reaching for my phone although I fall asleep that way too but I get woken up from it falling on my face lol!
Jay | relaxedthairapy.com says
June 14, 2016 at 1:36 pmLol, I’ve had my phone in the bed under my covers once or twice for the same reason. Great tips. Sleepy time tea works pretty good too. It might have chamomile in it.
Kim says
June 8, 2016 at 9:34 pmGreat tips! I keep track of my sleeping habits with my Fitbit. Plus, I get at least 7.5 hours of sleep because I know without it I can’t function nor am I a nice person lol
Kim recently posted…Stay Fresh this Summer with Always Sheer Dailies {Giveaway}
Jay | relaxedthairapy.com says
June 14, 2016 at 1:37 pmI can’t remember when I got 7.5 hrs consistently. I bet you feel really refreshed by morning.
Dre says
June 9, 2016 at 2:52 amThis post is so helpful and very timely, Jay. I need to work on my sleeping habits, as they haven’t been the best lately. Thanks for sharing these great tips! First thing I need to do is cut this screen time before bed!
Dre recently posted…Celebrity-Inspired Beauty | Teyonah Parris
Jay | relaxedthairapy.com says
June 14, 2016 at 1:37 pmThank you, Dre! Yes, that’s a start. You can build from there. Baby steps.
Joanna says
June 9, 2016 at 9:43 amGreat tips. I tend to work in my bedroom and since have moved it to a specific area in my house. Bedroom is good for only 2 things. 🙂 lol
Jay | relaxedthairapy.com says
June 14, 2016 at 1:38 pmAnd you know this!! :0)
Ramona Collins says
June 9, 2016 at 4:13 pmLove these tips. I need to try meditation. I have sleepless nights. However, taking Melatonin has helped me sleep better.
Jay | relaxedthairapy.com says
June 14, 2016 at 1:38 pmMelatonin helps me too. How many mg do you take?
Mardene Carr says
June 10, 2016 at 8:55 amNothing good can come from not getting enough sleep. Therefore it makes sense for all of us to try to get enough sleep
Jay | relaxedthairapy.com says
June 14, 2016 at 12:56 pmVery true!
Valerie Robinson says
June 10, 2016 at 6:42 pmI so needed this! I get so wired up sometimes that it’s hard for me to fall asleep. I’ve got to let my mind settle down!
Valerie Robinson recently posted…[Work Life] Why I Confidently Rock My Natural Hair In The Workplace
Jay | relaxedthairapy.com says
June 14, 2016 at 12:56 pmMy inability to sleep goes in spurts. I’m doing good right now.
Sophie says
June 15, 2016 at 4:39 am7 and a half hours of sleep? That’s crazy, I need at least 9 hours to feel like I can get out of bed. Keeping the window open and not eating before bed really helps. Hope you all get to a less hectic afternoon.
Jay | relaxedthairapy.com says
June 16, 2016 at 7:33 amI did the math on 9 hours of sleep and I would have to go to bed within 3 hours from getting home from work. I would have to start my nightly process as soon as I walk in the door and watch no tv. I always admire those who can get in bed so early. Are you just super efficient in the evenings with life / household chores? I need to study your strategy for sure.
Lora says
June 28, 2016 at 12:41 pmgreat
Farber@WhiteNoiseMachines says
June 30, 2016 at 1:16 pmI think sleep is the best medicine in the world and one should consider regular sleeping pattern focusing on good quality rather than quantity (sleeping hrs). As much as i love to sleep, I tend to sleep 5-6 hrs a day. I feel energized and ready every day with that.
Marry @ Night Blindness Guide says
July 28, 2016 at 7:47 amLack of sleep over a period of time can cause the eyes to become red, swollen, and bloodshot which develop dry eye. That can also make pain in the eyes and it can cause redness, itching, sensitivity to light and blurry vision.
Jenny says
February 10, 2017 at 6:44 amWow…..these tips are just awesome. Hope that these will help me a lot to sleep better. Thanks a lot for sharing this.
Jay | relaxedthairapy.com says
March 7, 2017 at 12:21 amHi Jenny, hope you’re getting some good rest these days.
Mary says
February 14, 2017 at 11:00 amGreat tips!!! Hope that this will help me a lot for getting a sound sleep. Thanks a lot for sharing.
Jay | relaxedthairapy.com says
March 7, 2017 at 12:21 amThank you, Mary.
Abbey says
June 9, 2017 at 7:40 amGreat post i must say. Thanks for sharing this informative news. Quite difficult to reduce the use of gadgets before bed and this is quite disturbing. i know i will work more on it and reduce my screen usage. Thanks once again.
Jay | adaybyjay.com says
July 3, 2017 at 12:15 amRight! Thank you for reading.
Steve @ Sleeping Smart says
June 20, 2017 at 7:25 pmNot enough sleep will cause health issues down the track and you don’t have enough energy during the day. It’s so important to get a good nights sleep, life is just better because you have more energy.
Jay | adaybyjay.com says
July 3, 2017 at 12:17 amThis is true but sometimes stress just won’t allow me to get a good nights rest.