Drafted: earlier in August I had the worst insomnia that I can ever remember in the last few days. Bad like not closing my eyes for good until 3, 4 or even 5a.m. That doesn't bode well for a job where you interact with other people all hours of your day. I'm not sure what spurred this onset but I'm determined to beat it. Last night was switching sleeping spaces, bed to couch then couch to bed for a few hours. All while the rest of the house slept soundly. If you've ever experienced short or long-term bouts of insomnia you know that it's the most frustrating thing. And whatever works to calm you to sleep one night may not work the next. Last week I was traveling for work and had no problem lulling off to sleep within 10 minutes of my 30 minute meditation podcast. Last night, I listened to it in its entirety...twice. Reflecting back on my past few weeks, I've decided to make two changes that I think can positively impact my sleep. 1. No more coffee - stop drinking caffeine, again, but this time for good. And I'm not going quietly into the night like last time. This time, cold turkey, nip it in the bud! Last time I weaned myself off of coffee through a 60 day transition of delicious Earl Grey tea I picked up when visiting a friend in England. Betty's to be exact. With a little almond milk it tasted like liquid Fruit Loops, and was amazing! Next was green tea, which just didn't pack the same punch. But I did it anyway. And lasted about two months before having my first sip of coffee again. 2. Quiet the mind - I find my mind extremely busy lately. At night, during the day, in the morning. I JUST CAN'T SEEM TO STOP THINKING...ABOUT EVERYTHING! and there's really no reason to. So I've made up my mind to stop. I've done it for most of my life so why would my mind choose to start being a 24-hour diner now. Sigh. I find yoga and meditation extremely centering but I don't practice either consistently. Until now. I've started going to The Saint Paul Yoga Center and have found their Sunday night Yoga Nidra invaluable. It like nothing I've every experienced. Interesting insight on natural remedies for insomnia. I don't know who Doctor Murray is but her article provided some useful guidance. http://doctormurray.com/health-conditions/insomnia-sleep-wake-cycle-disorder/ What causes insomnia? from A.D.A.M. Medical Encyclopedia Sleep disorder - insomnia; Learned insomnia; Chronic insomnia; Primary insomnia Last reviewed: August 16, 2011. Insomnia is trouble falling asleep or staying asleep through the night. Episodes may come and go (episodic), last up to 3 weeks (short-term), or be long-lasting (chronic). Causes, incidence, and risk factorsSleep habits we learned as children may affect our sleep behaviors as adults. When we repeat these behaviors over many years, they become habits. Poor sleep or lifestyle habits that may cause insomnia or make it worse:
The use of some medications and drugs may also affect sleep:
Physical, social, and mental health issues can affect sleep patterns, including:
With age, sleep patterns tend to change. Many people find that aging causes them to have a harder time falling asleep, and that they wake up more often. Now, only two weeks later, after only decaf coffee (and yes I know it has a fleck of caffeine in it still), yoga twice a week and at least 10 minutes of mindful meditation everyday, I've had the best and most restful nights of sleep in as long as I can remember. That's just the beginning and most obvious though. I am more aware when I wake up in the morning, have more energy to be highly productive throughout the day and have more gratitude for people in my life. Off to packing for Denver...six weeks from today we will be settling in to our new home there...and enjoying restful nights of sleep to wake up to productive days.
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