"I've always envied people who sleep easily. Their brains must be cleaner, the floorboards of the skull well swept, all the little monsters closed up in a steamer trunk at the foot of the bed." - David Benioff.
Several months ago, I wrote a blog on insomnia. Once again, I am awake and not even close to falling asleep. I took some melatonin to see if that would help, and two-and-a-half hours later, I am still awake.
I am surprised. I have been sleeping well lately and am astonished that I am up tonight. I am not worried, and I feel like I am at peace with life. I am having a biopsy tomorrow on my thyroid. A few weeks ago, I had one on the right side, and the results were benign. The doctor also felt like I should have the nodules on the left side biopsied. I do not feel anxious about it; at least, I am unaware of any anxiety.
I was VERY anxious about my first biopsy, but I slept the night before. I don't know why tonight is so different.
I did my bedtime routine and readied myself for a good night's sleep. When I had trouble sleeping, I moved to my recliner. (I sleep better in my recliner than in my bed.) As mentioned above, I took some melatonin, which hasn't worked, and I turned the air conditioning down so that I could cuddle up in some blankets.
NOTHING HAS WORKED!
So, I researched better nighttime routines to see if I can be preventative tomorrow night!
A good sleep routine is essential for a restful night's sleep. Here are 10 steps to help you establish a healthy sleep routine:
· Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same times every day, even on weekends. A sleep schedule helps regulate your body's internal clock.
· Create a Relaxing Bedtime Routine: Develop a calming routine before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing.
· Limit Exposure to Screens: Avoid screens (phones, computers, TV) for at least an hour before bedtime, as the blue light emitted can interfere with your body's production of melatonin, a sleep-inducing hormone. (I am breaking this rule by working on this blog, but I have given up on sleeping tonight.)
· Make Your Bedroom Comfortable: Ensure your sleep environment is conducive to rest by keeping your bedroom dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows.
· Limit Daytime Naps: If you need to nap during the day, keep it short (20-30 minutes) and avoid late-afternoon naps, as they can disrupt nighttime sleep.
· Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. These substances can interfere with your ability to fall asleep and stay asleep.
· Stay Active: Regular exercise can promote better sleep but try to finish your workout at least a few hours before bedtime to allow your body to wind down.
· Manage Stress: Practice stress-reduction techniques such as meditation, yoga, or progressive muscle relaxation to help calm your mind before bed.
· Limit Liquid Intake Before Bed: Reduce your intake of liquids in the hours leading up to bedtime to minimize nighttime awakenings for bathroom trips.
· Get Exposure to Natural Light: Try to get exposure to natural light during the day, especially in the morning. Natural light helps regulate your circadian rhythm and improves sleep quality.
Remember that adjusting to a new sleep routine may take some time, so be patient with yourself. If you continue to have sleep problems despite following these steps, consider consulting a healthcare professional for further guidance and evaluation.
If you have issues with sleeping, try some of the above steps and work towards a more peaceful night. However, REMEMBER, some nights are long and sleepless.
Have a good night's sleep.