From Night Owl to Early Bird: How I Master Sleep as a 30+ Insomniac
It’s been a lifelong journey to get the best quality sleep. I tend to sleep fewer hours on weekdays and for an average of 14 hours daily on weekends. There is no in-between, and I knew I had to fix that; otherwise, I would always be this zombie come Monday morning. More often than not, I couldn’t sleep on Sunday night, which I could attribute to oversleeping the day prior.
This I know. It doesn’t take rocket science to understand how my habits affect my sleep. I’ve found some sleep hacks to improve my night.
Sleeping Habits: The Good, The Bad, and The Snoozy
Late nights scrolling through social media, binge-watching shows until the wee hours, and then wondering why I felt like a zombie the next day. Sound familiar? As I’ve gotten older, I’ve realized that my body just doesn’t bounce back from those habits like it used to. These days, I’m working on consistency – trying to go to bed and wake up at the same time every day. The weekends are still a harder thing to tackle. My hyperactive self is creative enough to find activities to fixate on. Whether it’s catching up with friends, doing crazy headstands in the park or just bingeing Netflix shows.
Sleeping Routine: My Nightly Dance with Drowsiness
Creating a bedtime routine has been a game-changer for me. It’s like a lullaby for adults, signaling to my body that it’s time to wind down. My routine starts about an hour before bed:
- A warm shower (bonus: it helps with temperature regulation)
- Gentle stretching or yoga (nothing too vigorous – we’re not trying to wake up here!)
- Reading a few pages of a book (preferably something that won’t keep me up all night)
- And my secret weapon: a 5-minute gratitude journaling session
This last step is my 5-minute trick that works wonders. Even on the coldest, darkest nights, jotting down three things I’m grateful for helps shift my mindset from stress to contentment. It’s like a warm hug for my brain!
Photo by Andrea Davis
Sleep Hygiene: Turning My Bedroom into a Sleep Sanctuary
One of the most effective sleep hacks I did was to tackle my sleep hygiene. And no, I don’t mean washing your pajamas (though that’s important too!). I’ve been working on transforming my bedroom into a sleep oasis. I’ve invested in comfortable, breathable bedding and snuggliest pillows.
The biggest challenge? Keeping my phone out of the bedroom. I’m still working on this one, folks. Baby steps, right? I’ve started by setting a “bedtime” for my phone – it goes to “sleep” in another room about 30 minutes before I do. It’s like sending a toddler to bed, but trust me, it helps!
Incorporating Ashwagandha and Other Supplements: My Experiment with Natural Sleep Aids
In my quest for better sleep, I’ve dipped my toes into the world of natural supplements. Ashwagandha has been an interesting addition to my routine. This adaptogenic herb is known for its stress-reducing properties, and I’ve found it helpful in calming my racing thoughts before bed. Ashwaganda is especially beneficial for women’s reproductive health, thanks to its ability to balance hormones.
I’ve also experimented with magnesium (hello, muscle relaxation!), and a low dose of melatonin on occasion. But remember, I’m not a doctor –just some 30+ lady determined to find the best sleep hacks. Always consult with a healthcare professional before starting any new supplements.
Photo by KATRIN BOLOVTSOVA
Minimizing Light Pollution: The Battle Against the Blue Light Devices
Oh, the joys of modern technology! While I love my gadgets, the blue light they emit is not my friend when it comes to sleep. I’ve become somewhat of a light pollution detective in my home. Here are some changes I’ve made:
- Use dimmer lights for evening lighting
- Use blue light-blocking glasses in the evening (bonus: they make me feel like a cool, sleep-savvy superhero)
- Switched to warm, amber-colored light bulbs in my bedroom lamps
And remember that phone “bedtime” I mentioned? That’s partly to combat the allure of that glowing screen when I should be counting sheep.
The Takeaway: A Work in Progress
Here’s the truth- my sleep hygiene is still a work in progress. Some nights, I nail it – I’m asleep within minutes of my head hitting the pillow, and I wake up feeling like I could conquer the world (or at least make it through the day without a caffeine IV). Other nights… well, let’s just say I’m still on first-name terms with my ceiling at 2 AM.
But you know what? That’s okay. As we age, our sleep needs and patterns change, and it’s all about adapting and finding what works for us. My 5-minute gratitude journaling trick has been a consistent bright spot, helping me feel more energized and positive, even on those dark, cold mornings when my bed feels like a warm, cozy prison.
So, to all my fellow sleep-seekers out there, especially those of us feeling the effects of ageing on our sleep, remember: it’s a journey. We’re all just trying to find our way to dreamland, one night at a time. Keep experimenting, be patient with yourself, and don’t forget to be grateful for those nights of good sleep when they come.
Sweet dreams, everyone! And remember, if you find yourself awake at 3 AM, chances are, I’m probably up too, working on perfecting my sleep routine. We’re in this together!
