Trouble Sleeping? Me Too

Welcome back to my corner of the internet. Today, I want to share a bit of my personal journey with sleep—or more accurately, my lack of sleep. If you’ve found your way here, chances are you’re struggling with sleep too. I get it. Sleep has been a challenge for me since I was a teenager. This fall, I set an intention to release old patterns and beliefs around sleep and improve my sleep hygiene.

What I’ve Learned So Far

There’s a reason clichés exist—they often hold some truth. As the saying goes, humans are creatures of habit. So, I decided to test this by creating a new nightly routine. My thought was, if I consistently follow the same routine every night, I could train my body to recognize when it’s time to sleep.

My Nightly Routine

With fall’s earlier sunsets, I noticed my body naturally wanting to wind down sooner. I’m more tired, and my mind is worn out from the day’s thoughts. I wanted to start with a simple routine and gradually build on it if needed.

Dinner: I wrap up my evening meal around 6:00 to 6:30 p.m. This gives me plenty of time to digest and unwind.

Relaxation Time: My husband is often on call or comes home late, so I have about 30 minutes to an hour to watch one of my favorite shows—something I’ve seen a million times (p.s those who suffer from anxiety re-watching shows is soothing because it is predictable).

Sleepy Time Tea: I’m not a fan of taking medication or sleep aids (though if they work for you, that’s great!). This fall, I wanted to see if my body could regulate itself naturally. A warm glass of tea or hot water has become a key part of my routine, signaling to my body that it’s time to prepare for sleep.

No Phone: I’ve seen numerous studies on blue light affecting sleep. For me, scrolling through my phone while watching TV was overstimulating my mind. So, once I hit the couch and sip my tea, the phone goes away. This is my “me time,” and I protect it.

I have noticed by around 9:40 p.m., when my body feels fully relaxed, I head to bed. I turn on some green noise and focus on my breath.

Breathwork for Sleep

Mindfulness is a powerful tool that I practice daily and teach others. I decided to incorporate it into my nightly routine because focusing on my breath is incredibly calming. If you’re new to mindfulness, you could try a guided sleep meditation. For me, focusing on my breath feels like my mind is melting into relaxation, helping me drift off to sleep.

I’ve been following this routine for about two weeks now, and to my surprise, it’s been going really well.

Key Takeaways For Trouble Sleeping

1. Flexibility: In the past, I’ve been too rigid with my nightly routines, setting specific times for everything. But life is unpredictable, and when my routine got off track, so did my sleep. This time, I’m focusing on being flexible. I listen to my body’s internal clock rather than sticking to a strict schedule.
2. No Phone: Putting away my phone was a game changer. Yes, watching TV still exposes me to blue light, but I used to fall asleep to the TV as a kid. Watching my show, fully present, calms me down.
3. Mindfulness and Breathwork: I’ve been practicing mindfulness and breathwork for nearly two years, and it works well for me. If that’s not your thing, a guided sleep meditation could be an incredible alternative, especially if focusing on your breath feels overwhelming right now.

I hope this routine can inspire you to experiment with your own habits and find what works best for you. Sleep is essential, and sometimes the path to better rest is simply a matter of tuning into your body and allowing it to guide you.

Thanks for reading Trouble Sleeping? Me too!