For as long as I can remember I have been a night owl. I have always had no problems staying up until the crack of dawn and my normal bed time as a teenager was 3am. I'd be bright eyed and bushy tailed after staying up all night with a coffee in my hand but by 10am I would be begging for my bed and a cold, dark room to fall asleep in. I thought that would all change when I was all grown up and had a job and children of my own.
I was diagnosed with insomnia as a side effect of both of my conditions five years ago. With bipolar, when you're manic you just can't sleep and even when you're depressed and all you want to do is sleep sometimes you stay up thinking and usually crying until the early hours of the morning. With Fibromyalgia sometimes the pain is too bad that you can't sleep or the only thing you get is broken sleep. From whichever angle I look at it it points to the same conclusion - I stay awake when I should be resting.
As it's been a long-term problem for me and since I do need to function during the day I've accumulated quite a lot of tips and a routine of sorts in the evening. It's hit and miss depending on the day and the symptoms of whichever illness have reared their head that day but for the most part I can rest with this routine so I thought I'd share it to see if it would help anyone else in a similar position. Any sleep is good sleep when you don't sleep at all.
♡ Get clean
I don't know if this helps anyone else but having a bath/shower, getting into clean pyjamas, cleansing and moisturising my face and cleaning my teeth are things that I do every night to unwind. I find if I'm clean it helps.
♡ Jot it down
We all have stresses or worries from the day so keep a notepad by the side of the bed and before you climb in between the sheets write down everything be they key words, a list or a few sentences. I usually find once I've written them down then don't seem so pressing and it's nothing that can't be handled or that won't still be there in eight hours.
♡ Colour
Grab a colouring book and do some colouring. This is how I relax rather than reading a book as I find I get too involved in a novel. I buy the adult colouring books from Amazon and use fine nibbed felts or Sharpies to colour in the patterns. There's something inherently soothing about it.
♡ Essential oils
A few drops of lavender or vanilla essential oils really help me relax whether they're in a bath or on my pillow.
♡ A cold room is best
Not too cold but either a room with a breeze from a window or fan or just a cool room in winter as it allows me to snuggle right in between the sheets and get that cosy, safe feeling that is really helpful if you're trying to combat anxiety.
♡ Tickles
I doubt people will be as enamored with this as I am but for the longest time I've been addicted to boyfriend lightly stroking my back with his fingernails before bed. This totally relaxed me and often makes me fall asleep right away.
♡ Think happy thoughts
Now this can be difficult and it doesn't have to be something amazing but thinking something positive usually helps my mind to wind down and if I fall asleep happy I definitely have less nightmares.
As for when to take tablets or anything medical I only know my own personal routine for this so I didn't want to post it. Feel free to email me and ask if you're truly interested but I'm not a medical professional and I don't want to advise something your doctor wouldn't.
I struggle to get to sleep quite a lot. I don't think it's insomnia but it always takes me at least an hour to drop off, I'm going to try and incorporate these tips into my nightly routine now. xxx
ReplyDeleteI always get my other half to do that on my back too, it's soooo relaxing isn't it! Trouble is, he wanted to know what the fuss was about and I have to return the favour now too haha :) x
ReplyDeleteThis is a great post, Ella. I often struggle to sleep too; I find something comforting on my pillow helps - in the summer, I often use lavender oil and in the winter, Olbas Oil as it helps me to breath deeply. I know it's a cliche but hot milk with a little cinnamon or maybe chamomile tea with a little honey I find really relaxing. I also make sure I avoid caffeine after about 6 - if I buy nice enough tea or coffee, I don't notice it's decaf! Definitely agree about the cold room too - I like the window open even in winter and a nice fluffy duvet and crisp cotton pyjamas to snuggle in.
ReplyDeleteSome great tips! A lovely, honest post so thanks chick. I've also learnt not to do 'active' things before I sleep like check my phone or watch tv. It's important to wind down. I swear my lavender oil. I have a little spray bottle with a lavender oil/water mix that I spray on my pillow before sleep :)
ReplyDeleteA great post Ella I have the same condition and so many nights lately I've just given up on sleep despite being shattered to the core. I have CFS too and people never seem to understand that I get insomnia x I'm definitely going to try the colouring - I read a lot and sometimes I think that it's counter productive because it makes my brain work when really it should be shutting off, I love your blog by the way so inspirational in so many different ways xx
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