INSOMNIA: CRACKING THE CODE

My Own Personal Journey

Insomnia has been a relentless companion for most of my adult life.  The nights were long and restless, marked by endless tossing and turning, and the days that followed were a blur of exhaustion and frustration. My journey through insomnia began subtly, with occasional sleepless nights, but soon it became a persistent issue that I could no longer ignore.  The initial struggle was isolating friends and family, though empathetic, couldn’t fully grasp the extent of my sleeplessness.
This issue wasn’t just stealing my sleep; it was impacting my mood, productivity and overall wellbeing…it was clearly time to do something.

What I’ve Learned

Through this journey, I’ve delved into a multitude of resources, from medical literature to anecdotal advice and realized that it’s not just a matter of failing to sleep but involves various psychological and physiological factors. Here are some key insights that transformed my understanding of insomnia:

1. The Mind-Body Connection/Understanding Triggers

One of the most profound realizations was the interplay between my mental state and my ability to sleep. Anxiety and stress can be major contributors to insomnia. I learned that calming my mind was as crucial as creating a comfortable sleeping environment. Techniques such as mindfulness and meditation became invaluable tools in managing stress and paving the way for better sleep.  I also became a big fan of journalling…this was a gamechanger for me.  By expressing my thoughts on paper and releasing them this way allowed me to gain a fresh perspective on those things that were causing stress.  In a way it felt like I was reestablishing that sense of ‘flow.’ A sports term that probably many of you are familiar with.

2. Sleep Rituals

I discovered the concept of sleep hygiene, which refers to the practices and habits that can help maximize the quality of sleep. Simple adjustments like maintaining a consistent sleep schedule, creating a dark and cool sleeping environment, and limiting exposure to screens before bedtime made a significant difference. And, never answering ‘certain’ phone calls past 8pm  nor engaging in heated debates that could amp up my nervous system.

3. The Role of Diet and Exercise

Nutrition and physical activity played unexpected roles in my sleep patterns. I realized that certain foods and drinks, especially those containing caffeine and sugar, negatively impacted my sleep. Regular exercise, on the other hand, helped regulate my sleep cycle, although I had to be mindful not to exercise too close to bedtime.
 
4. Technology Detox
Blue light glasses proved to be a winner in demonstrating their value as an essential tool.   Blue light emitted by phones, tablets, TVS, regular lighting and computers can interfere with the production of melatonin, the hormone that regulates sleep.
 
More Ramblings
One of my important lessons learned was NOT to go to bed unless feeling ‘sleepy’.  Learning the difference between feeling sleepy vs being tired was essential.  Once I was able to distinguish the difference, sleep vastly improved.  No longer was I watching the clock but rather feeling and listening to the signals of my body.  

Cracking the code of insomnia has been a challenging yet enlightening journey. It required patience, persistence, and a willingness to experiment with various strategies. While I may still have occasional sleepless nights, I now feel more equipped to handle them. The battle with insomnia taught me invaluable lessons about self-care and the importance of prioritizing my mental and physical health. For anyone struggling with sleeplessness, know that you are not alone, and with the right approach, better sleep is within reach.
 
Please reach out if any of this piques your interest, or if I can support your journey toward better sleep and rest. 
Have you discovered that elixir to a great night’s sleep? If yes, please share so that others can benefit from your experience. In the meantime….dream on.