Lately, I have been having trouble sleeping.
Whether it’s the weather, stress, too much caffeine and not enough water, or a combination of poor lifestyle choices, I have been having trouble falling asleep, staying asleep, and sleeping soundly.
I’m not waking up refreshed, ready for my busy days homeschooling my kids, blogging, teaching about essential oils, and doing VA work.
If I’m not at my best, I make mistakes. I loathe making mistakes.
I need to sleep well.
My kids also need to sleep well.
I make sure they get enough rest. If we have a rare late night, I don’t get them up early in the morning. Homeschooling can wait.
We eat well – whole foods with very little processing. We drink lots of water. We take vitamins and supplements like cod liver oil.
I encourage my kids to get plenty of exercise and outdoors time.
We pray the bad dreams away. I monitor their screen time and reading materials. We talk about things that cause anxiety and we use oils to help! My kids have freedom to try oils and are learning their uses.
Sleep is a Super Important Part of Health!
Want some numbers? Sleep is so important and we’ll pay to get it. But wouldn’t it be better to get to the root of the problem rather than treating it as a symptom?
- It is estimated that Americans spend $14 billion dollars, every year, on sleep disorders!
- 30% of adults experience symptoms of insomnia a few nights or more per week
- Approximately 40 million people in the US have a chronic sleep disorder
- 35% of adults report at least one symptom of insomnia every night or almost every night
- It is estimated that sleep orders cost employers $18 billion (wow!) in lost productivity
Some lifestyle changes to help with sleep:
Fresh air, sunshine, and exercise help us sleep better.
Get sunshine first thing in the morning to help set your circadian rhythm. It’s been so dreary, cold, and snowy the last couple months that we haven’t been outside much. We’ve been loving the meltdown of snow this week and the warm sunshine and we’re taking advantage!
I also love my happy lamp. I also feel better once I can start playing in the dirt and running barefoot in the yard again.
I limit my caffeine intake and never have any after mid-afternoon.
I try to eat dinner at a reasonable hour. We’ve limited our out-of-house experiences in the evenings so we try to eat a home-cooked, healthy dinner at home about 6-7 PM (We’ve been using eMeals and loving it!) and spend time together playing quietly afterward. Eating late disrupts sleep patterns.
We sometimes take a family walk outside after dinner if it’s not too dark.
I try to limit my screen time in the evenings. I need time to wind down before sleep. Even reading on my Kindle app isn’t the best, so I try to read a real book. There are these blue light blocking glasses, but I haven’t tried those yet.
Just like the kids need a bedtime routine, so should I. No late nights working or I don’t sleep enough or well and my days aren’t successful. A warm bath or shower, prayer and Bible time, story time with my babes helps my body to slow down and get ready for rest.
Slow breathing and gentle stretching exercises before bedtime helps sometimes too.
We limit and combat stress with slowing down and resting, and taking extra vitamins and antioxidants when it’s a rough season. I often drink chamomile tea before bed.
If our schedule is terribly disrupted, like during PCS or travel, we add a little melatonin until we are at rights again.
I also recently started using magnesium spray a few nights each week. It helps sleep and bowels. It tingles!
Our kids and I love putting a dab of of essential oils blends before bedtime.
4 side effects of sleep apnea:
Do you have trouble sleeping? What have you found helps?