Sleeping Hacks from a girl dealing with a sleeping disorder
For as long as I can remember, I have been dealing with a sleeping disorder, something that is frustrating. I always had a pretty unhealthy sleep rhythm when I was a teenager, because of this, I was awake till 5 am and had to wake up at 6:30 am again for school.
I am used to only getting max of 4 hours of sleep with waking up at least five times between this; it’s not healthy! I take a nap throughout the day to get a bit more sleep. But sadly, that is my life, so the last year I spent trying some things out, which will help naturally. And I feel like these tips can also improve your sleep, especially when you are not dealing with such an intense sleeping disorder.
These things are ones that improved my sleeping disorder a little, so I am adding some more hours I can sleep, or sleep more deeply, the hours I sleep. It’s making me more relaxed and sleep more deeply.
1. Lavender
A scent I use every day, religiously, it’s like the calmest thing I can use. I like the scent of lavender, and I use it in a lot of ways. This herb is calming and peaceful; it’s good for a restful sleep.
I have a pillow spray I use for bed every day. I won’t lie down without it. Depending on the one you have, it’s a subtle smell or a little stronger. I like it a little stronger, but not too much, so the only thing on your mind won’t be the intense smell you would get a headache.
The second I use it in is a bar soap, I love to have this soap when I shower. It’s calming. When you take a few deep breaths and close your eyes, it feels like you are in a spa. This gets my mind into a calming state in the evening. And the third one goes hand in hand with this. I have a lavender deodorant to layer with. When you move, sometimes you smell the lavender you paired with, and this is my evening combination.
The fourth way I use it is essential oils in my diffuser. I love my defuser, it’s always on in the night when I sleep for an hour, and I can set the timer with mine. I have lavender mixed with eucalyptus (Which is good for colds), and this helped me a lot.
Lavender is a sleep-helping and calming herb.
2. Shower in the evening
There’s nothing better than going to bed smelling nice, body moist, and as I said above, using the lavender soap and deodorant that makes my mind know it’s a relaxing time. There is just something about letting your mind calm down, taking a few breaths, just feeling the water, and giving your body a signal to wind down.
I use my lavender soap as I mentioned above, which puts my mind in the right mindset to calm down. Washing away the day, so you get a fresh start when you lie down and sleep.
Going to bed cleaned and relaxed, it’s a whole different feeling. At least for me, it’s one of my favourite and I am sure some of you reading this think the same.
3. Herbal tea
Herbal tea has so many benefits, not only for sleeping, but it’s my favourite natural medicine. I love tea, so for me, this is the first thing I ever grab whenever I want something.
Here are some teas that help with a good night's sleep:
Chamomile
Lavender
Ashwagandha
Valerian
Passionflower
And there are also blended teas with melatonin in them (Check before taking any form of melatonin with your doctor)
Drinking tea before sleep while you do something relaxing is emphaiszig this feeling, and when I do this, I always sleep a bit better. Your mind and body are relaxed!
4. Mediation/Breathing
This is something I need to start doing more often. I always take a few deep breaths, but doing meditation is always good. Clearing your mind before you lie down helps you sleep better. Your body and mind are in a more relaxed state, just focusing on being present and feeling your breath.
You can either sit by yourself and just breathe, pay attention to your body, and clear your mind. When you stray, just focus back without beating yourself up. I wrote myself a meditation I love doing (I am a certified meditation coach; I did it for myself, so I know what I am talking about).
Or you can do a guided one on YouTube; they are free and good ones. Find or do something for the length you feel like doing, even just five minutes is a good start. You can always build it if you need, or stay with this.
5. Only go to bed when you are tired
A trick I learned that helped a lot, especially since I moved out and have a separate bedroom. When there is one thing I love having now is a separate bedroom, which I only step into when I am almost passing out. You get the point.
Only going to bed when you are really tired is helping a lot for me to not turn around and lie awake for an hour, like I am used to (Who am I kidding, sometimes it was more than an hour). It’s something that improved my sleep!
And with that, it ties in the next point…
6. Your bed is not your overthinking and entertaining place
I said what I said, I get it, I really do. The bed is comfortable, and you want to watch TV in it, do your hobby, and read. You lie in bed in the darkness and quiet with your mind wandering.
I was there too.
But it doesn’t help you, even when I only had one room when I lived with my parents, I stopped doing this since this is helping a lot. It goes into the fifth point: Only go to bed when you want to sleep.
You actually train your brain to associate your bed with sleep, not everything else. When I didn’t know that, I wrote a lot of stories in my bed, brainstormed, and everything. And it made my brain come up with the idea of stories in bed. Not sleeping. Because my brain associates my bed with creativity. Not with sleeping.
Now I still read and write in bed occasionally, so let me give you my tip on this, in case you don’t have the space I had, for a couch and a desk in your room:
Get a bedspread and decorative pillows.
Here me out, it could work as it did with me, my brain got used to the bedspread being there, and I could read or write (Even when I still only did it on sick days), it’s okay, but when it’s off, it’s a sleeping bed.
I trained my brain like this; it’s worth a try for you, too, if you only have one room.
°❀⋆.ೃ࿔*:･°❀⋆.ೃ࿔*:･
7. The right sleepwear
Something soft, cozy, and comfortable.
I always sleep in a big, thick American football hoodie from my favorite team (Fun fact; only sport I love watching) as soon as summer is over; it’s the most comfortable thing for me. You can move in it without something disturbing me. Find something comfortable for you. In summer, I only wear silk nightgowns because the heat is horrible for my health, and these work the best for me.
For some, it might be something loose like me, but it might also be something form-fitting. I can’t sleep in pants; some of you only sleep in them. There is no right or wrong here, just find what is best for you.
The more comfortable you feel when you sleep, the better the sleep. I think this is something individual; sometimes what works for someone else won’t work for you. And that is okay.
8. Temperature
The same as above goes here, find what is best for you. I know studies have shown the best temperature to sleep is, and I am not saying they are right or wrong. But I know for me this is a bit different, if I am too cold, I immediately wake up sick, when I am too hot, I wake up with a headache.
But I sleep a bit warmer than the recommended temperature, my mother, for example sleep with the window open even in winter, which is way too cold for me.
Find out what works the best for you. It’s the same with trying out and seeing what works best for you, but I would find a middle ground.
9. Have a strict night routine
As I mentioned already, getting your brain in the mindset to go to sleep prepares you. Have something to do right before you go to bed, and a routine. I have a whole post about mine, if you want to check it out.
Your mind is a fascinating place, and how you can train it the right way to help you is the best thing you can do. Give it a signal so it can get ready to relax and know it’s bedtime soon. All this is doing more wonders than someone might think.
So, having a ritual is going to be a key point in getting a good night's sleep.
These help me as someone who deals with a sleeping order for as long as I can think. If you are a person not struggling with this or have it not as severe, they could help you sleep deeply. When they already help me to sleep more deeply, the hours I sleep, and sometimes even sleep a bit longer.
We all know the importance of a good night’s rest, so I won’t go into this, but your mind, health, and body will thank you to priotize this a lot!
I would love to read your comments. Do you have any sleeping tips that help you? Also, if you have any wishes, leave them in the comments.
xx
Lena
