For the past 7 nights I've slept better than I have in months! These are the 3 things I've changed about my bedtime routine (which I never would have believed could have such a profound effect on my sleep).
Skip right to the sleeping tips!
I feel sorry for all the Googlers out there because this post, which I wrote 4 years ago doesn't show up in search results at all even though these 3 tips work.
That's a bit of an exaggeration because this post does rank for one thing in Google.
If you Google "Does Sleepytime Tea Make you Poop?", MY post shows up somewhere on page 2 or 3.
My super-relentless anxiety for absolutely no reason is much better, thank you very much! But it's not gone. I know this because even if I feel O.K. in the day, my sleeping is a disaster. I don't fall asleep as quickly as I used to and once I do fall asleep that's when I Cirque de Soleil my way through the night. I stretch, flip, somersault and bounce around my bed for the next 7 or 8 hours at which point I take a bow, roll out of the bed and crash land on the floor. Ready for a new day.
I should mention that I've always been a champion sleeper once I go to bed. I hate going to bed, because there are so many other more interesting things to do than sleep including (but not limited to) cleaning the fridge, rearranging bookshelves, building a tennis racket, looking out the window for changes in weather and Googling how to curl my hair. Once I'm in bed though? I'm dead to the world.
But when I developed anxiety a month or so ago my Sleeping Beauty nights were over.
And as you can see, I am a beauty when I sleep.
I started waking up every hour or so and the times in between when I was sleeping I wasn't in a deep sleep. I was somewhere in between being asleep and performing a trapeze act. CBD oil does help but it hasn't got me back to my regular zonked out sleep schedule.
So I started looking for answers from my friends, family and the big, bad Internet. First up? A Sleepy Time Tea recommendation from my sister Fish Pedicure. I can tell you that telling someone who is having trouble sleeping to throw back a big cup of tea half an hour before bedtime is a cruel joke. At least this time when I woke up an hour after going to bed it was for a valid reason. Plus since I was awake and up for a few minutes I was able to look out the window and check the weather.
Sleepy Time Tinkle Tea was not the cure to my fitful sleeping. But these 3 things combined, were.
Table of Contents
3 Things That Will Improve Your Sleep.
Magnesium
200 mg of Magnesium just before I go to bed. Magnesium is one of those HEY, I CAN DO EVERYTHING minerals, which of course, immediately made me suspicious of it. Like clothing that's "one size fits all".
All Magnesium isn't created equal. Magnesium can make you poop. And give you stomach cramps. And sometimes barf. You want Magnesium Glycinate. It's more expensive and harder to find than regular Magnesium. Try the organic section or a health food store if your regular drug store or grocery store doesn't have it.
The other Magnesiums (aspartate, citrate, lactate, and chloride) are more difficult to absorb and not as gentle on your guts. Magnesium oxide and Magnesium sulfate are even worse.
Take 200 mg of Magnesium Glycinate around 20 minutes before you go to bed. It doesn't just help you get to sleep, it helps you stay there.
Eliminate Blue Light
Get RID of the blue light in your life after dark - cell phones, tablets, laptops ... all of it. Now. Let's not get crazy. I'm not talking about shoving everything in a drawer once the sun sets and spending the entire night not knowing what's going on with that person you've never met on Instagram.
You just need to change the light they emit from blue to amber.
Blue light isn't all bad, it does a great job of waking you up. Which exactly what you don't want at night. So how do you get rid of the blue light but still keep up with the Kardashians?
Enable the Night Shift mode on your Mac products or Night Light on your Android.
Here's how to do it on your iPhone or iPad.
Settings > Display > Night Shift.
The directions are similar for your Android device. Go to Settings > Display > Night Light.
Enabling night mode on your electronics will turn the blue light on your devices to amber as soon as it starts getting dark out. You can set a custom time for the night feature to start at or just set the phone to Sunset to Sunrise and it will automatically turn amber once the sun goes down.
When you're fiddling around on your tablet or phone tonight take the time to go into your settings and change it. At night you'll get a really good idea of how startling the blue light is once you change it to amber. It takes a little while to get used to it but it's almost immediately calming to switch it to amber.
There are also apps you can download that do the same thing if you have a computer or tablet or phone that doesn't have this option.
Televisions are also blue light but they aren't quite as bad because they're much further away from your eyes. But turning off the television an hour before you go to bed will help your sleep cycle even more.
DON'T Turn the Lights Out When You're Falling Asleep.
Beautiful rumpled linen bedding from Rough Linen
Hear me out.
Reading before bed is something I've done since I was a kid and I *know* it helps me fall asleep. I could fall asleep while being shot out of a cannon if I had a book handy.
Just reading wasn't enough for me through this recent sleep debacle though. So I started doing something I recommended a friend do YEARS ago when she was having trouble sleeping. When I'm in bed reading and feel myself starting to fall asleep, I DON'T TURN MY LIGHT OUT.
I now let myself read until I literally fall asleep. I just let my mouth hang open, the book drop and have at it. I have my bedside lamp on a timer so I don't need to worry about turning it off. (These are the Kasa wireless smart plugs I use.)
The reason I do this is because I can be so close to falling asleep that I'm doing the head nod thing, but once I shift around, put the book away and turn my light off I've missed the moment and can't get to sleep.
This routine eliminates that problem.
The first night I tried this combo and it worked I couldn't even WAIT to go to bed again to see if it was just a fluke or if it would work again. It worked again. I'm officially retiring from Cirque.
I do a few other things when I go to bed and I've been doing them for years. I ...
- Keep a bottle of lavender linen spray by the bed and spray my sheets every night before getting into bed.
- Set my Google Home up to automatically play my favourite Classical music station for an hour while I'm reading and falling asleep.
- Take 3-5 sleeping pills. Just kidding.
Adding the 3 new things to my regular nighttime routine has me sleeping well through the night. I'm stunned. It all seems so wishy washy and exactly the sort of thing I'd read about and scoff at. I'd probably throw in an eye roll for good measure too. So if you've been doing that throughout this post don't you worry about it. I get it. And in fact this might not work for you. On the other hand ... it might. So if you too put on a circus show every night, pop a magnesium, ditch the blue light and set your bedside light up on a timer.
If all else fails and you still can't sleep? Clean the fridge.
Have a good weekend!
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Sue Schlabach
I feel my circus career may be careening off the rails soon. Trying this tonight!
Erin
Hey Sue, we could revise the routines this summer if you like!
Or maybe just count sheep? xo
Marilyn Meagher
I’m going to try these. I too am a member of the cirque club. And the restless legs!, OMG. The worst. Thanks Karen.
LiDups
Karen are you still including the CBD oil in your nightly routine? (Great article btw! I still am a 'champion' sleeper, well other than when my husband's restless legs start, then I'm up contemplating if our marriage is worth it 😜...but this article will certainly be shared with at least 4 people I know, hopefully they can find some sleep filled night going forward!
Karen
I am! .5 in the morning and .5 at night. ~ karen!
Myra
When I was in university we had to read Leviathan, by Thomas Hobbes. I swear, I could not make it through more than a page of that book without falling asleep.
When I had trouble sleeping in my early 30s, I remembered this and dug out the book. Within ONE PARAGRAPH I couldn't keep my eyes open.
I've misplaced the book somewhere in my house, but now I just search for the book online and read a sentence or two any time my brain won't turn off for the night. Problem solved! (Sorry, Hobbes.)
Try it!
Deborah
Just read this post. Changed my phone settings, ordered a plug and magnesium......can’t wait for bed!
You make me laugh out loud!! Thanks.
Karen
Thanks. :) Good luck with your sleep Deborah! ~karen
Terri
I also recommend getting a body pillow. I'm a side sleeper and using that so your knees dont knock together and you can scrunch it up to hug. A big plus to help me sleep. Just get a cheap one, not to bulky.
Ann Roberts
Thanks for the hint about our phones. I am sure it adds to my problems falling asleep.
Magnesium malate is another form of magnesium the body readily absorbs and doesn't cause the GI upset thing. I do much better with it than the glycinate form. And easier to find
One thing that can really affect sleep quality is temperature. Guess our core body temp needs to fall some for us to fall asleep. But it is our head temperature that supposedly makes the most difference. The military did a study using the cool caps they also use during chemotherapy and it increased the likelyhood that a person will wall asleep fast and deep. I am considering investing in a new cool technology pillow. I have found that I have the worst trouble sleeping during the summer and slowly as spring works it's way thru to warmer nights I can just feel the problem build. What they need to develop and market is a home cool cap!!
Linda
This is interesting to me. Every night I put peppermint oil on my forehead and back of my neck. It has a cooling sensation and can help with headaches . I do it because I like they way it feels, but maybe there is a scientific reason I like it so much. I do sleep well most nights. Hmmmm....
SuzNKton
I bought these pillowcases with "silver " thread for sweaty heads....they really work, though I don't know how.
Jo-Ann
I too would Love to know more about cool caps and cooling pillows that Actually work at night to keep my head cool. Cannot afford an air conditioner and am really fearing the looming summer. Add menopausal hot flashes/night sweats to that and I'm just a bit desperate.
Marianne
I found a super product several years ago that has helped enormously with the nighttime hot flashes. It's called ChiliPad (google it - they have a web site), and it's basically a mattress pad with small tubing running all through it, and it connects to a little machine that will heat or cool depending on what you tell it to do. I heat mine up about an hour before bed so it's warm and cozy when I get in, and then immediately dial it down to about 55-60 degrees for sleeping. It's not cheap - I bought the twin size one for my king bed since hubby doesn't need it, so that helped. SO worth it to get better sleep!
Kelly Mudry
curious if anyone has tried this -- apparently based on scientific research -- and whether it actually seems to work?
https://www.mydodow.com/dodow/en-ca/home
Karen
I have no idea if it would work, but breathing techniques absolutely do work. So it's likely it could help if you aren't able to meditate on your own (that's basically what the machine is doing - a guided meditation). ~ karen!
Sandra Lea
If nothing else, I found comfort in reading this post and all its comments. It validates my own sleep issues. Definitely going to try everyone's suggestions, keep them coming.
Kirsten
So the thing I got out of that article was that you have smart plugs!!! I feel for you about the insomnia and I suffer as well, I will try the magnesium. Let’s get back to smart plugs....... PLEASE will you do an article about them and Alexa too if your using her as well? We have two Alexas (gifts) and never use them. I would love to hook up the coffee machine and yell at Alexa in the morning to get it started while I’m still languishing in bed. I am lost when it comes to how to pick out the devices that will work best with her??
Thanks in advance if you decide this topic is worth an article.
Debbie
I use my smart plugs and Alexa daily. I have Alexa hooked up with my smart plug so all I have to do is say, "Alexa turn off (whatever I have named that light) and out it goes. You can also have her turn on the light as well. I then ask Alexa to play rain sounds (app for Alexa) and a gentle rain sound starts and I am out in less than five minutes. If I want to change it up, I can have Alexa play my "sleep music" as well. I just love my Alexa! BTW, she sings songs and tells great "g" rated groaner jokes as well. She gives me my news flash in the morning, the weather, updates me on the latest music, gives me a daily meditation and zen quote, etc.
Karen
Hi Kirsten. I actually did do a post on my Google home a while ago. My goal is to create an entire smart house out of plugs and Google devices, lol. Here's the post that might help you a bit. https://www.theartofdoingstuff.com/a-beginners-guide-to-home-assistants-google-home-amazon-alexa-etc/ ~ karen!
Marna
Some great ideas, thanks! :)
Jennifer
I use Magnesium in a topical cream, which eliminates some of the stomach issues you and others have mentioned. This company is local to me and I have several of her products and love them all.
https://www.nourishednaturalselfcare.com/relieve--relax-magnesium-cream.html
Sam C.
I've had trouble as well getting to sleep and staying asleep on a daily basis for quite a while now and about 3 months ago I discovered a "Sleep Tea" made by Davidson Organic Tea Company that has been a lifesaver for me. This company handles everything from growing to the selling and shipping all organic certified teas, they sell a couple hundred teas at least - lots of Ayurvedic blends. This blend is pleasant and works great. Here's the link in case you or any of your subscriber's might be interested in any teas they sell. It's worth a try!
https://www.davidsonstea.com/Ayurvedic_Infusions_Sleep_Loose_Leaf.aspx
Georgia Girl
It’s 1:50 a.m.
I’m hoping I will be lucky tonight and fall asleep before 3 and stay there for more than a couple hours. Thank goodness I am retired and don’t have to get up early.
I’ve used every sleeping potion known to medicine. But not that variety of magnesium. Also done that thing with turning out the 💡 and missed the window of sleep opportunity. I’m getting a timer and the magnesium. Thank you Karen!
Karen
The light thing really does help. If you happen to use any sort of house assistant like Google Home or Alexa and get a wifi timer you can also quietly say "turn bedroom light off" as you're falling asleep without moving. Even that will sometimes wake me up though. ~ karen!
Kris
Obviously an insomniac, since I’m commenting at 1:30 a.m. , I’ve taken sleeping medication for years after dealing with ovarian cancer. I started listening to the ‘Calm’ app and couldn’t believe how it helped me fall asleep without meditation. Give it a try, along with your other great suggestions. I’ll bump up my magnesium at night too.
Thanks for the tips!
Cheryl
I second the Calm app. I love, love, love it! I prefer the deep sleep release segments, and I think I’m out in 5 minutes.
Bev
I will try the magnesium- the one I tried sent me running to the toilet like a tiger was after me at regular interval all the next day..I will keep it handy though in case I ever feel the need to do a cheap colon cleanse. 😂😂 I had forgotten the joys of reading in bed.. now there’s a thing! Thanks 🌹
Amanda
I take Magnesium Orotate which was recommended by my acupuncturist and is super gentle on the tummy. Sleep has been divine since I started taking it. I bought a huge bottle because I never want to live without it, now that I know the difference!
Yyzguy
I’ve tried many things, but not magnesium glycinate. Will definitely check it out. I’ve been an zolpidem (Ambien) person for years but it’s probably not the best answer
A podcaster I listen to has a formula that he swears by and has some research to go with it. It didn’t work for me, but many of his listeners report good results so here’s a link for you and your readers to check out
https://www.grc.com/health/sleep/healthy_sleep_formula.htm
Karen
I think the trick is to find what works for you and generally it's probably going to be a combination of a few things as opposed to one thing. ~ karen!
Michelle Elsten
Great tips. I'm definitely going to try them as I am an insufferable insomniac. May I ak what your favorite classical station is?
Karen
Sure! For bedtime listening my absolute favourite is The New Classical FM with Marilyn Lightstone. I could listen to her speak for hours on end, plus the music is for the most part inherently sedative. ~ karen!
Angie
Another plus for the Magnesium Glycinate is that it also helps restless legs.
LiDups
Really?? Truly?? Please let it be true! My husband runs bed marathons 3/4's of the night lol If it's not constant leg swishing, it's interval leg jerks, tack, tack, tack, tack...every 30-45 seconds for 1 hour or so. I am a great sleeper when he isn't in bed yet but his legs are killing my deep sleep lol! What dose are you using?
SuzNKton
There is a magnesium spray available as well! It is fantastic for restless leg syndrome! I got it for my son's adhd and discovered after that it helps for many other things.
Ellen
I've suffered from RLS forever! It can also be related to anemia so I take a vegan iron supplement. Vegan because all the other ones made me sick.
SuzNKton
Wait. Does it eliminate the intestinal issues related to taking iron supplements? I always start to take the iron then on about day 5 give up because it causes so much discomfort!
Renee Ryz
There is an easier to absorb iron that is gentler on your tummy. My mom had severe anemia, and ulcers, and was taking this and never had a tummy ache. It is a bit pricier, but worth it.
feosol bifera hip & pic. It has different iron than most and absorbs better too.
Thera
And for immediate or extra relief use Vick’s Vapour Rub on calves and/or thighs
Dianne
Wow-can’t wait to try it.