I have definitely been having my struggles with sleep for a while. I started asking my sister for tips on ways to improve my patterns. She gave me some great ideas and ways to help me get a better night's rest.
Rhonda is a Registered Nurse. She has been a nurse for almost 20 years.
Rhonda Wesley, Registered Nurse
Sleep is a time of day that most people struggle with and I’m hearing too often the words, “I can’t sleep” or “I didn’t get enough of rest last night”. The ways to manage sleep patterns is still up for much debate. Sleep has many connotations as some people refer to it as the cousin of death or unproductive. While others view it is as restorative and a part of enhancing quality of life. I have been on a sleep roller coaster for years. It all started after nursing school when I went to night shift on my first hospital job. I would envy people who could close their eyes and fall asleep. I would try everything from benadryl to nyquil. I finally gave up and would stay up all night on my off days and sleep during the day. Talk about awful quality of life! Years passed and I finally woke up (literally) and joined the world of working days. I can now admit this, I am one of those people I was jealous of. My sleep patterns are healthy because of the work put into learning how to develop good sleep rituals that turn my brain off. I have sleep rituals that I stick to and they include:
1. Waking up early. I am up 3-4 days a week before 6a and on my off days, I wake up around 10 and no to naps throughout the day.
2. Briefly replaying significant events from the day and what could have been better. Then I pray and this allows my brain to shut off.
3. Keeping my sleep patterns consistent by going to bed around the same time each night.
4. Working my body out during the day. That may involve working tirelessly at my job pushing beds and taking the steps throughout the day as opposed to elevator.
5. Having a healthy diet. Scratch eating past 8 and consume more whole grains and less fatty foods. Adding green leafy veggies, almonds, oats and eggs have been shown to help you sleep.
6. Investing in a good, quality mattress.
7. Drinking a cup of hot chamomile from a tea kettle before bed. I don’t know what it is about a kettle but it makes the tea amazing.
8. Sleeping with a warm neck wrap infused in lavender or another calmant.
9. Sleeping with a fan to keep me cool.
10. Only taking natural sleep aids like melatonin or valerian root and staying away from addictive sleep medications or tranquillizers. As you may have noticed, a good night’s sleep takes practice and consistency.
Also, Chardonnay and don't work nights should be added to the list.
It takes 21 days to form a new habit so DM me as the kids approach a new school year. I’d love to hear your sleep success stories.
Let the Good times roll!