For most of my life I have dealt with insomnia, and it has taken me years to overcome it. Mom said even as a baby it was hard to get me to fall asleep and stay asleep.
I still occasionally have a night when getting to sleep is really hard, mostly due to me being unable to let go of worrying about something. However, 95% of the time I can get a good night's sleep, so I wanted to share my experiences.
Around 1995 I heard of an herbal supplement called Melatonin that helps people sleep. I remember going to the old Oxford Books here in Atlanta and buying a book about Melatonin, wanting to do some research before trying it. [Now I would just consult WebMD about it but then I didn't have a home computer with internet access.] I decided to try a very small dose, I think 2 mg. at night. That didn't help much. Eventually I tried 3 mg. and that helped.
So, long story short, I have been taking Melatonin more than 25 years and I take 4-6 mg. a night, and I sleep well, most of the time. However, I also do other things that help me to sleep.
I have a white noise machine I ordered off the internet years ago, like this one. Just before I get into bed to sleep, I turn it on. Many people sleep with a fan on -- same difference.
Before I go to bed, I sit at the computer and check emails and Facebook, and listen to soothing music like this song. Experts say doing the same thing at night helps your body get ready for sleep.
When I am ready to sleep I always do the same three things: brush my teeth, use the potty, and adjust the thermostat.
When I am in bed I tell my body to relax, and I pretend I am floating. I concentrate on breathing in and out, deeply and slowly.
I say my prayers, starting with praying for my children. I ask God to take away any anxiety or worry -- having faith really helps.
Finally, if I am still awake I hypnotize myself. I start planning the decor in a house in my imagination. I mentally decide the color scheme of the living room, for example, and I mentally arrange the furniture, the curtains, etc. Usually within minutes I am asleep. Photo below is a house I admire. I keep a scrapbook on my computer of house looks I like.
When I was younger I fell asleep planning every detail of my someday wedding. After 40 that changed to decorating my house. It can be anything, really, as long as it's the same activity every night.
A few more tips:
- Always go to sleep at the same time.
- Don't take calls or text for an hour before bed.
- Make sure you're not hungry, as hunger can keep you awake. I eat a carton of low-sugar Greek yogurt just before bed.
- Make sure your room is truly dark.
