Sleep Hygiene: Healing From Insomnia

January 2022. It’s been just about one year since I experienced the most significant burn out of my life, one that ultimately led to months of chronic insomnia. 

For a while I felt like it was too soon to share my experience with how burn out affected my life and led to months of sleepless nights. Part of me felt like I wasn't fully healed from it and therefore wasn't quite ready to share this part of my journey. Thankfully, I'm at a place now where I feel good about how far I've come, and while sleep may always be a sensitive topic for me and something I have to be very conscious about, I feel ready to share now and optimistic that some of these tools may also help others out there who struggle with sleep issues, stress, anxiety, or anything else that might keep you up at night.

Rewind to January 2021. Covid had of course uprooted everybody's life. We were a year into the collective trauma of pandemic life. Working as a mental health counselor during this “unprecedented time” without taking any time off, I started to feel the pressure of constantly trying to help keep everyone together- including myself. Our childcare had been nonexistent for at least a month when covid hit close to home. Trying to juggle working from home (both my husband and I) with no childcare, and addressing everyone else's needs but my own completely wore me out.

Before I knew it, the anxiety was just too much. My body had reached a tipping point. Consequently, it was as if my body just forgot how to sleep.

After several completely sleepless nights filled with on and off panic attacks (something I'd never experienced before to this degree), I took myself to the Emergency Room. I knew my nervous system was completely dysregulated and that I needed support to help get myself back on track.

Sleep deprivation is a serious thing- if you've struggled with it, you know. Lack of sleep can lead to mental health problems (moodiness, irritability, increased risk of anxiety, depression, panic attacks, etc), impaired brain activity (including learning, concentration, & memory problems), weakened immune system, relationship problems, changes in appearance, and increased risk of serious health problems. Personally, I found myself unable to function in my life at times during this period and noticed myself experiencing many of the above problems as a result.

This blog is about SLEEP HYGIENE. Sleep hygiene is a term that's used to set ourselves up in body and mind for a night of rejuvenating sleep. Below I'm going to share some of the tools and strategies that I used to heal my nervous system so that I was finally able to reset my body’s natural sleep/wake cycles and get the restorative sleep that I so deeply desired. I also want to give a lot of credit to Dr. Christian Gonzalez, a naturopathic practitioner whose podcast Heal Thy Self helped me immensely on my healing journey!

(Disclaimer: This is not an exhaustive list and there are interventions that I used that I won't specifically be including here. If you know me or have read my first blog entry, you might know that I'm a big advocate for the accessibility of both Eastern and Western healing modalities. To get my sleep back on track I used a combination of both. Because I am not a medical doctor, and because I respect the bio-individuality of every human being, I won't be disclosing the specific pharmaceutical medications I was prescribed. And while I am no longer taking pharmaceuticals to sleep, I will be forthcoming in stating that for a period, this was a part of my journey.)

ENVIRONMENT

I knew I had to make my environment as conducive as possible to calming my nervous system, especially in the later part of the day. Starting with the environment was a huge part of this. I joke that we've been living this year like we're in Little House in the Prairie because of all the environmental changes we've made in our home. But I'll tell you- it worked! If we give the body the proper signals to calm down, our brain starts to send the signals that sleep is coming and that it's safe to rest.

- Keep the lights dim. Light disruption is the number one issue related to disrupted sleep. We started using lamps and beeswax candlesticks all around the house once the sun went down. Himalayan salt lamps are also a great alternative to keep lights low and to set the mood that it's time to wind down and relax. Even still, I literally do all that I can to avoid bright lights once it gets dark. 

- Limit technology, and therefore blue light. I started using block blockers regularly, since blue light disrupts our melatonin production (which can then disrupt our cortisol levels during the day, getting us stuck in a cycle of imbalance.) I limited my phone use in the evening and decided to completely stop watching television in the evening. The light from the television was so activating for me at this point and I personally didn't feel like any amount of television was worth the risk. Personally, I'm not huge into television anyway, but I can see how this might be a big step for some folks.

Later in the year, around September, I asked one of the holistic health practitioners I work with if avoiding TV is something I may have to do forever. She provided what I thought was a wise answer in comparing the healing of my dysregulated nervous system to a physical injury like a broken bone. “Try getting up and using a broken bone too soon, and you would be worse off than if you just waited a bit and gave yourself more time.”

Slowly, around November 2021 I began to watch a bit of television in the evening and I’m thankful to say my body has been able to tolerate it much more now compared to the rest of the year (Though I’m still not a big TV person, but can sure appreciate a Netflix n Chill moment).

-Sunlight. It’s been found that exposure to natural light during daylight hours can be beneficial to restoring the body’s circadian rhythm, or natural sleep/wake patterns. Your circadian clock uses light and dark signals to prepare your body for future activity and for sleep. If you’re trying to reset your circadian rhythm to improve your sleep, the TIMING of light exposure makes a big difference!

The circadian clock is most sensitive to light from about 2 hours before your normal bedtime and through the night, up until about 1 hour after usual wake-up in the morning. Exposing your eyes to light during these times will affect when your body naturally gets sleepy and is ready to fall asleep. On my healing journey I would use this knowledge to my advantage and get outside into the sunlight as early as possible, usually to take my daughter for a walk to the playground down the street. Sometimes I would even just sit outside right upon waking and let the sunlight hit my eyes before moving on with my day. The earlier the exposure, the better. https://www.cdc.gov/niosh/emres/longhourstraining/light.html

- Keep your room & body cool. Sleep experts suggest keeping your space anywhere from 65-72 degrees in order to be most conducive to a good night sleep. The hotter the body, the more we stay alert, whereas the cooler the body, the more we’re able to feel calm. I’ve always kept my room on the cooler side so this wasn’t a huge change. An adjustment I did make was ensuring that I wasn’t showering or taking a bath too close to bedtime, as we want to keep our core body temp cooler as bedtime approaches. Now, if I know I’m going to take a really hot or long bath/shower, I try to give myself at least an hour between getting out of the shower/bath and going to bed. For this reason, if you work out at night it’s also a good idea to give yourself a few hours between ending your workout and going to bed at night, especially if sleep is a challenge for you.

ROUTINE

-Limit caffeine. Seems obvious, right? But man, this was tough. I was always a two cups of coffee gal- one in the morning, and one no later than 2:30pm (I work in the evenings so it always helped get me through the day strong!). I quickly realized that afternoon coffee had to go. First I replaced it with green tea which has a lower caffeine content, but even found that was too much. Eventually, I phased all the way out of afternoon coffee (a feat, I know!). I even try to finish my one morning cup no later than 10am since caffeine can take up to 12 hours to work its way out of your system. I also now avoid chocolate in the late afternoon/evening as it is a stimulant and can contribute to feeling awake when you’re trying to settle.

-Music. Since we went a majority of the year without watching TV before bed at night, we got into the routine of listening to music before bed. My husband would play some acoustic guitar or we’d put something on the speakers. Per my request, we kept the music very soft and low-key as anything too upbeat or too loud would result in me feeling too awake and on edge. 

-Stretching. The evening became a time for me to land back in my body. I never followed a specific routine or YouTube video for this, though I’m sure there are plenty of useful ones out there! For me, it was all about just moving in whatever way I felt called to move. Most times, the movements were kept close to the ground. I would often find myself in Puppy Pose, Child’s Pose, or Legs Up the Wall Pose. Sometimes I would use props such as a bolster for support underneath me in Child’s Pose, or a rolled blanket under my legs simply laying down on my back in Savasana (Corpe’s Pose). For a long while I found postures that involved being in a prone position, or face down on the floor, helped me to feel more calm and grounded. It was as if these postures (Child’s Pose, Seedpod for example) helped me to tune out the world and turn inwards into myself.

-Shaking. For many folks, sleep struggles and anxiety tend to go hand in hand. The later it gets, the more the anxiety creeps in. This was definitely the case for me. Sometimes it would be time for bed (or 1, 2, 4 in the morning) yet I could feel there was more energy coursing through my veins that needed to be discharged. In these times, gentle stretching just wasn’t cutting it. I began to incorporate shaking into my routine. If I’m trying to wind down but am still feeling amped up, it’s time to shake. Sometimes it’s just shaking my legs, sometimes my arms/hands, other times it’s a full body, jumping up and down, arms swinging side to side kind of shake. Research shows that shaking actually can help us discharge excess tension and trauma from our bodies, which I find fascinating. This one in particular has been hugely helpful for me throughout the year!

-Breathing practices/Meditation. I’m going to go ahead and mesh these two groups together because for me, breathing practices are meditation. Of course, meditation can look a lot of different ways, but this is often how I personally get into a meditative state. Usually this would be one of the last things I practice before getting into bed. I generally start with something like Box Breathing, a simple technique that involves the following steps: Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. You can repeat this as many times as you’d like, and experiment with the duration (though you want to keep all 4 sides the same). This is a great balancing breath to practice before moving into “cooling” breaths that specifically help with calming the nervous system. 

One example of a “cooling” breath is the 1:2 Breathing Technique, in which you gradually extend the EXHALE until it’s twice the length of the inhale. You might start with an equal inhale and exhale, let’s say 4 seconds, and do this a few rounds. Gradually, extend the exhale for 5 seconds while keeping the inhale the same. Then 6 seconds, and so on until your breath out is twice as long as your breath in (for example, inhale is 4 seconds and exhale is 8). Go easy on yourself with this one- if you find you really have to work hard to extend your breath so long, maybe pump the brakes a little and move back to a place where you can comfortably extend the exhale without strain.

Another one of my favorites is the Buzzing Bee Breath. This is a breathing practice that involves the use of sound and vibration to help break up and move any anxious energy that might be present. I made a video demonstration that you can find here! You can experiment with different pitches or tones to see which one resonates most with where you’re at. You can even play around with placing your hand on a part of the body that needs more support as you practice your Buzzing Bee Breath. Both of these breathing strategies emphasize the exhale, which helps to activate the Parasympathetic Nervous System, the branch of our nervous system that is all about rest & digest!

-Yoga Nidra. This was such an integral part of my healing journey. Essentially, Yoga Nidra is a form of guided meditation also known as “yogic sleep” or “effortless relaxation”. It’s usually practiced lying down with a teacher guiding the session. The practice of Yoga Nidra helps to draw our attention inwards as we learn to surf between the states of wakefulness and sleep. Here, your body can find its natural state of equilibrium, or homeostasis. It’s good to ensure that your body is completely relaxed and supported during this practice. As we begin to relax our body temperature drops, so having a light blanket on top of you can be nice. Through this practice the breath balances and becomes quiet, unconscious and conscious aspects of the mind reveal themselves, and we fall into an innate state of deep, blissful awareness.

While literally anyone can practice Yoga Nidra, it can be extremely beneficial for those who struggle to let go. It also has immense value for those suffering from sleep deprivation, trauma, and any degree of anxiety or depression.

An acupuncturist I worked with recommended to me this specific YouTube video by The Mindful Movement. I cannot tell you how many times I listened to this, and I’ve suggested it to many of my clients as well!

-Affirmations. It was during this point in my life that I asked my good friend to be an accountability partner for a 30 Day Affirmation Challenge. Of course, you don’t need to go to this extreme, but I found the consistency and accountability extremely helpful. How does this relate to sleep, you ask? When I found myself lying in bed, anxiety and panic starting to build, my automatic thoughts would immediately go to “Oh shit, I’m going to be up all night,” or they would ruminate on the different stressors in my life at that time. I found that designing and repeating affirmations specifically to use in these moments helped redirect my thoughts onto something more calming or supportive. Some examples of affirmations I used to help in this area include:

All is well and I am supported.

I let go easily and effortlessly.

I welcome new energy.

I trust the innate wisdom of my body.

- Get out of bed. If you’re having a hard time getting to sleep or falling asleep, sometimes it makes sense to get out of bed. Laying there awake for hours can ultimately reinforce the restlessness and heighten anxiety, which I definitely found to be true. We want to associate our bed with sleep, not with struggle. Getting out of bed isn’t throwing in the towel for the night, because the goal is still to return to bed and get rest as soon as possible. When you get out of bed, do something low-key that might make you feel sleepy. I would often restart the practices mentioned above: breathing, stretching, shaking, Yoga Nidra, etc. If I felt hungry at all I would have a small snack. You could also experiment with reading or another mellow activity, but do try to avoid bright lights and screens during this time as you don't want to give your brain any signals that it’s time to be awake. Once you feel settled head back to your bed and see what happens!

-Supplements: Just want to emphasize here that I am not a medical doctor and this is not medical advice. These are the supplements I began taking as part of my healing journey that I personally found to be useful. 

I began taking Seriphos by Interplexus. I would take one right before dinner and another right before bed. This is an adaptogen and adrenal support supplement that helps the body to lower cortisol, the hormone our body releases when it’s under stress. Seriphos was developed to aid in lowering cortisol when cortisol levels are elevated due to acute and chronic stress.

Lavender oil diffused in the bedroom to set the mood and give the brain the signal that it’s time to relax.

5-HTP by Thorne. This is tryptophan, the reason everyone says you’re sleepy after eating your Thanksgiving Day turkey. 5-HTP increases serotonin levels in your body. Serotonin levels in the body are associated with the regulation of sleep, mood, and appetite, and balanced serotonin levels have been shown to support restful sleep, good mood, and decreased sugar cravings.

Other supplements I took during this time include Sleep Juice and Peace Juice by Organic Olivia. Melatonin is another popular sleep-aid, though I personally didn’t use any during this time.

-Acupuncture: I had a very positive experience with acupuncture in the past, for a different health concern, and felt it was worth exploring this option to help get myself regulated. I am immensely grateful that I found a local practitioner who specializes in sleep disorders AND accepted my insurance. I know this is not always the case and I recognize my privilege to have access to this modality. If you’re interested in this acupuncture but it feels like a stretch financially, look into community acupuncture clinics! Community acupuncture is the practice of treating patients together in a large room, which differs from traditional acupuncture where treatment is administered in a private room setting. Oftentimes community acupuncture is offered at a much more affordable rate!

I truly feel very, very blessed to have connected with this practitioner. Working with her helped me feel so supported and I genuinely trusted in her guidance. For the first couple of months when things were still very acute I was going weekly. As things started to shift and improve we lengthened the time in between sessions. I now continue to see her for acupuncture, once every 6 weeks or so. Feel free to read more about the benefits of acupuncture for sleep here!

Whew! That was a lot!

If all of this sounds extreme, it’s because it is. Not being able to get consistent, restorative sleep for months straight rattled me to the core, so when I say that my life changed completely I truly mean it.

It’s absolutely been the biggest learning lesson for me. Prior to this experience I already had a deep appreciation for the role our nervous system plays in regulating our mental, emotional, and physical states. However, the ups and downs of this healing journey without a doubt brought me into a much more intimate relationship with my own nervous system than I could have ever imagined. This challenge required me to face my dysregulation head on in order to find my way to the other side. 

After all… we can’t heal what we aren’t willing to acknowledge.

I had to attend to and befriend my body in a way I never had to before. Despite the dark moments during this time, both literally and figuratively, I know without a doubt I’ve grown so much because of it.

If you struggle with sleep, anxiety, panic, stress, or anything else that might keep you up at night, know that I SEE YOU. You are not alone. And you CAN get through this.

Til next time, friends. 

xO Amy Williams