Combatting Insomnia

UPDATE: These things helped, but most of all, what is helping is wearing earplugs (30 db, the orange foam ones you can twist in with the little blue handle, from walmart, a big pack for $5). It helps me sleep much better, getting 7 hrs, roughly 11pm to 6am.  And *always keeping the same schedule*, getting ready for bed when the sleepiness starts {10:30}, never pushing through to the "2nd wind", that really messes me up. And getting some exercise in.

 Struggling with Insomnia since fall 2023.

Underlying conditions...trauma? hormones? sublimated grief? perimemopause after uterine loss?

Things to try

Routine is everything. Build in the circadian rhythm. Work with your natural rhythm.

• Non-negotiable bedtime. Must be 8 hours in bed. (So working backwards from my inevitable 6am wake up, I need to be in bed at 10pm.)
• I need to go out in the morning sunlight. Melatonin levels

Build in the wind-down time. There are things you want to do. Find a time for it and work it in, so you are not tempted to stay up at night to do them.

• Downtime, to write
• Downtime, to pray, Bible, Journal
• Time to have that happy rocking and chatting time with the girls
• Time to talk to Josh (!) or I end up doing soliliquies at 11pm....

Prepare ahead of time, so you aren't dog-tired pushing yourself to get things done and then you realize you need to do these things before bed, and then kick off another wake cycle and climb into bed awake, having sacrificed the sleepy wave to try to rush to do them all.

• AHEAD OF TIME do these things
• Jammies Brush Teeth
• Check the washing machine, 
• putaway food, brush my teeth, EARLIER so I don't suddenly realize

Sleep Conducive environment---Clean Quiet Dark Room.

• Socks
• Warm blankets. Cool head.
• White noise
• Earplugs
• Black out curtains
• Make the kids be quiet before 7am.

When you do wake up, salt lamp light. Prayer.

• No screens during insomnia night. No bright lights.
•  If you have ideas, write them down in a journal by salt-lamp. 
• Read the Bible by salt lamp. 
• Have a prayer-journal by salt-lamp.

Exercise. My ancestors got a ton more exercise than I do. [drawing water from teh well, kids on their backs, farming with hand tools, etc] If that was the norm for millenia, it is highly unlikely that there's no connection between the sudden rise in insomnia and the sudden lack of physical exercise.

• 20 min of cardio, every day, on the treadmill, breathing through my nose
• Strength training
• Try to work outside [gardening etc] at dawn, a little every day