Hey, Sleepyhead.
If you're struggling with getting enough hours of sleep every night, I get it. As a mama to three young children, there have been times when lack of adequate sleep has left me barely functioning. I know how difficult it can be to prioritize when it feels so out of your control…especially if you’re like me, and have a nightly internal battle about seizing those after-hours as productive (or non-productive) solo time!
Despite the challenges surrounding it, there's no denying the endless benefits of getting enough sleep. It boosts your immune system, reduces physical pain, and supports hormone balancing, just to name a few. It helps mental wellbeing by reducing stress and anxiety, and improving mood. Too little of it causes just the opposite, unfortunately, without offering any grace period. Lack of sleep is directly correlated with an uptick in pain, mental fog, memory issues, emotional/mental difficulties, and the list goes on. I notice, pretty immediately, an uptick in anxiety, low moods, and body aches when I skimp on sleep.
We feel better when we're rested, and we feel pretty awful when we're not.
Does all of this knowledge make me do the right thing and get adequate sleep? Sadly, no— not always (I'm human, and a spread thin, mothering human at that). But it does lead to better sleep awareness, which often leads to better choices, which helps me feel better by ultimately boosting my overall health and happiness…even if just a smidge.
Here are a few strategies I use:
Start simple! Practice awareness around how much sleep you're getting versus how much sleep you know you need to feel well in your mind and body (ideally around 7-9hrs). Take notes for a week or two and see what bedtime/waketime combination and respective rituals give the best results. This simple step will open your eyes and guide your behavior in a gentle way.
If you're living through a difficult chapter that’s causing you to lose sleep and feels impossibly out of your control, give your self grace, know that we’ve all been there, and trust it will get better. Think about what is within your control right now. Can you head to bed a bit earlier? Can you ask for support during the night, or the next day, so that you can replenish rest? Can you commit to a nap, a short guided relaxation, yin yoga, or a yoga nidra practice during the day to bolster your nervous system and tame some of the negative effects of sleep deprivation?
Simply start practicing awareness around the sleep you’re getting, and the needle will start to move in the right direction.
Add ritual to the experience of winding down for the day. Consider setting a sleep alarm to combat depletion. There was a dreamy period when mine went off every night at 9:30/10pm. I'd take a hot shower (my favorite part of the day), get in bed, fill a few lines of my gratitude journal, and read a bit before falling asleep. This may sound completely idyllic (bordering impossible) depending on where you are in life and personal habits, BUT it’s not about perfection or comparison, it's about doing your best and taking a step toward healthy nighttime practices to decompress and prepare the mind/body/energy trio for adequate rest, no matter how small. I don’t need the alarm anymore, as I’ve gotten so much better about getting to bed at a reasonable hour (mainly because my tolerance has become minimal!), but every weekend I stay up way too late and try to make up for it by sleeping-in, which I know is not great for my overall health either!
The key is to be aware, learn as you go, and try your best to take care of yourself.
Which sensory-based rituals can be incorporated into the evenings, signaling to your mind and body that bedtime is near:
the taste of hot tea (there are some amazing herbal options that support relaxation + sleep, beautifully)
the sound of gentle music (specific frequencies have been linked to deep relaxation, sleep + reduced anxiety)
the scent of a natural candle burning, herbs, incense, or essential oils (smell can directly affect sleep— certain scents promote relaxation, making it easier to fall asleep)
the body-based sensations of a warm bath or shower
dim lighting
less tech
listening to a meditation
reading a book
— there are so many options. Spend some time figuring out what works for you. And if you wake up in the night and have trouble falling back asleep, consider applying some of your sleep strategies once again.
Once your sleep is more balanced (which might take awhile, and that’s okay), explore the idea of a morning practice. Carve out some time just for you sometime after waking-- to be, feel, think, reflect, breathe, and move. It needs to be about grounding, settling into your body, and realigning your energy and mental state for a new day, before getting caught up in the actions and thoughts that may take you away from your center.
get in tune with your body through movement— gentle stretching, yoga, walking, hiking
center and clear your mind— meditate + practice breath work
pull cards for self-reflection, healing, accessing intuition, etc. (tarot, oracle decks, etc.)
journal (express gratitude, reflect, goal set, work through guided questioning, etc.)
explore the idea of creative pages (free writing, sketching, etc)
shower/ cold plunge (if you’re tough and brave!)
think about using tools to engage all of the senses
Try it and let me know how you feel. If you're stumped, I’d love to share some ideas. You may even find that establishing a nourishing morning practice motivates you to achieve better sleep practices!
—Let this time be attainable for you no matter how much (or little) you might have. Don’t force something too early, or too long. You need support and nourishment, not another thing to drain you! A morning practice doesn’t need to be at 5am, it can be after you get the kids off to school or take the dog out— sometime before you jump into your analytical mind + work portion of the day. This can look a million different ways, so experiment, be open to trial and error.
Whatever sleepless chapter of life you may be deep into, it's all about honoring where you are, while using awareness to seek a kind of balance that works for you and supports you in the best way. Remember that tiny habit changes lead to significant results over time. Envision your future self and make present moment decisions that lead to a happier, healthier you.