Insomnia? Tips to Beat Stress for More Zzz

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For some of us, getting a good night’s sleep can be difficult—and between the pandemic and politics this difficulty is only heightened, particularly for those of us currently in the United States. No matter your political opinions, you are likely feeling increased stress. I certainly am. 

As a person prone to bouts of insomnia throughout my adult life, I understand that going to sleep can be somewhat of an art. Doctors have given me many suggestions: arranging a bedtime routine, drinking warm milk, staying away from computer screens, reading a boring pre-bedtime book, and separating my office area from sleeping area.  These are definitely helpful ideas, but they don’t always work for me. However, they are a good guide that you can work around.  For instance, if you live in a NYC studio apartment it is not possible to have your work area in a separate room! But you can have a specific separate area of your studio for work, or can arrange your work space so that it can be put away at the end of the day. Just something to feel like you’ve transitioned from “work” to “home.” 

I will confess that a bedtime routine and staying physically active during the day have been most helpful to me—along with staying away from the news just before bedtime! My routine does honestly vary a bit, but I do have very specific things I do when I know I am feeling a bit too stressed for sleep. Here are my tips:

Drinking Lavender Herbal Tea 

I’m not usually wanting warm milk, but a warm cup of lavender tea definitely relaxes me. After all, lavender is used frequently in aromatherapy, particularly in treating anxiety. I tend to brew pure lavender tea by infusing the lavender buds in hot water. Learn more about this in this previous post. 

While pure lavender tea is my favorite, there are two more lavender teas that I also enjoy: Fortnum and Mason’s Apricot & Lavender and Clipper’s aptly-named lavender/chamomile mix called “Snore & Peace.” Both of them conveniently come in tea bags. One obviously has a more fruity taste and the other is purely going for the full calming effect. You can find other similarly flavored teas in your local grocery and can pick one to your taste.

Sipping a warm cup of tea while reading a book or relaxing in front of a light movie/TV show is a great way to slow down at the end of the day and possibly spend some time relaxing with your family. 

Relaxing Ritual for Tense Muscles

Sometimes I find stress is causing my muscles to be tense. Or my muscles are stiff from the day’s activities. A warm shower always helps me physically relax. Not only is it a neutral time away from the stressors, but the warm strong flow of water can create a light massaging effect, depending on your shower head. Major tip: take some time at the end of the shower to let the water flow over your back. It is extremely comforting.

I also enjoy using a lavender wheat wrap. I use this one from Cotswolds Lavender. It is long enough to drape over the back of your neck and tops of shoulders. Filled with lavender and wheat, it can be heated in the microwave and releases a calming lavender scent while soothing sore muscles. Perfect after sitting at a desk all day!

Of course, at this point I would be amiss to not mention physical activity as part of your daily (not bedtime) routine. I find that if I haven’t been active enough, I have a harder time sleeping. This could be as little as 15-20 minutes of your day and doesn’t have to be anything crazy. Walking, yoga, pilates, or running will do it. Whatever suits you and your schedule.

Time to Chill Out 

One thing that I often forget is to allow myself some time to simply chill out from the day’s events. This time is meant for quiet relaxation and nothing intellectually strenuous. Light a candle and read a book, watch a light show, listen to an audiobook (you can try 30 days of Audible here), and/or spend some quiet time with your family. Just something that helps you wind down.

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Setting Sleepy Mode 

First of all, check that your bedroom is at a comfortable temperature. Usually it is best to be slightly cool so you can burrow under the blankets. I personally feel safer under the weight of several blankets or a comforter. You can make your own warm cocoon.

I also like bringing some calming lavender scents with me, either through hand cream or pillow mist. My hands tend to get dry, so I usually put hand cream on throughout the day, but especially just before bedtime. I feel that the hands can absorb the moisture during the night while not feeling slippery during daily tasks. My current favorite hand cream is this one from L’Occitane. However, I will soon switch to one that has more shea butter in it due to the approaching winter season: my favorite for this is the rose scented lotion or this one if you prefer a more neutral scent.

I also sometimes use pillow mist, to my husband’s dismay. This mist comes in a small spray bottle and you spray a little over your pillow just before bedtime. There are many choices that all come in some sort of relaxing scents, including lavender. Of the few I’ve used, my favorite is called “Goodnight Pillow Mist” by Neal’s Yard Remedies, which is a UK-based brand. My husband’s sensitive nose even grudgingly approves of this one!

And If All Else Fails… 

Take some deep slow breaths. Really slow. This helps you relax and makes your mind neutrally focus on the breathing. Allow a period of time for this.

If you are still wide awake after thirty minutes or just cannot wait any longer, consider trying a collagen shot or melatonin. Always consider your medical health and consult with your doctor before trying these.

Collagen shots are a supplement drink (not a vaccine!), generally found in a health-conscious grocery store. They are meant to add to your store of collagen and aid the appearance of your skin. I found this lavender collagen shot randomly at a grocery store and tried it. I can’t vouch for its help to my skin’s appearance, but it definitely put me to sleep without any noticeable drowsiness the next morning. I also take melatonin from time to time, but lately it has made me drowsy in the morning. So I am saving it for those “emergency times” when sleep is paramount.

To my fellow insomniacs, I hope these tips gave you some new ideas to aid your sleep. Do you have any favorite tips to share? Please comment or contact me if you’d like to share them. And above all, try not to worry about losing sleep for a night or two. Because otherwise you will have insomnia by worrying about insomnia! Wishing you sweet dreams and a good night’s rest.