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I hope this newsletter puts you to sleep.
But not until you get to the end.
Coming at you this Saturday with a topic that affects many of us.
Or lack thereof.
Like many things, it seems that when we can sleep, it’s not an issue. But, if we’re not getting enough of it or can’t seem to fall asleep…we’re in trouble.
When our sleep is off, we become off.
Personally, the lack of Z’s makes me unfocused & wiped out. And next-level crabby.
Heck, I don’t even like being around myself when I get super tired. Whenever lack of sleep leaves me desperately tired, I call it “Slumber party tired on steroids.”
I know I’m not alone when it comes to sleepless nights or the nasty side effects that come with them.
Whether you’ve had one sleepless night or more than you care to count, I’ve gathered some lifestyle tips and advice on this important topic.
So get your favorite jammies & get ready for bed,
Evening Rituals and Sleep Advice from YouTube:
Here’s a video that makes my yogi heart swell… learn this special breathing technique to bring on the Z’s. Plus, an easy and relaxing short yoga sequence for body, mind, and spirit. (You can do it in bed.)
Next, pick a meditation, any meditation… here’s a bunch:
"Guided Sleep Meditation Talkdown" -The Honest Guys Meditations - to relax and drift off to sleep with soothing imagery and calming narration. (You could say these guys bore you into dreamland… but in a good way.)
"Rain Sounds 10 Hours: The Sound of Rain Meditation, Autogenic Training, Deep Sleep, Relaxing Sounds": Close your windows and experience the calming effect of rain sounds. It’s a 10-hour video, so you’ll probably psyche yourself into thinking it’s really raining.
"3-Hour Relaxing Sleep Music: Deep Sleep, Calming Music, Relaxation Music, Sleep Meditation": Gentle and soothing for relaxation & deep sleep.
"Sleep Hypnosis for Anxiety Reduction & Reversal" - Michael Sealey helps reduce anxiety and stress, so even if your mind is going to that place where you think of anything and everything… you’ll get calm.
"Fall Asleep Fast: Deep Sleep Music, Meditation Music, Relaxing Music for Sleeping" by Jason Stephenson - Sleep meditation music for inner peace. Anything better?
Okay, so you’ve fallen asleep; let’s ensure it’s good sleep.
5 Ways to Improve Your Sleep Quality:
Sleep Hygiene Audit: Pretend you work for the IRS of Sleep and give your sleep environment an audit. Look at your mattress quality, pillow support, room temperature, and noise levels. Also, is your room a mess? Sleep comes more naturally when the environment is clean and comfortable.
Technology Detox Hour: Ditch your tech an hour before bed. Read that again. Instead of looking at your phone, tablet, or computer, try reading a physical book, journaling, or practicing relaxation techniques.
Progressive Muscle Relaxation: Before bed, try progressive muscle relaxation. (Google this and find a ton of YouTube videos to help you along.) Start from your toes and work your way up, consciously tensing and then relaxing each muscle group.
Visualization and Guided Imagery: As you lie in bed, practice visualization or guided imagery. There are apps and videos to help with this (which I realize are in opposition to #2… just don’t look at the screen). Imagine yourself in a peaceful and serene location, focusing on sensory details.
Acupressure Points for Sleep: Look into the acupressure points that are believed to promote sleep. For example, gently massaging the "Heart 7" point on your wrist or the "Yintang" point between your eyebrows - these actions can help induce a sense of calmness and aid in sleep initiation.
Sleep Supplements that may help you snooze:
(Check with your doc first!)
Melatonin: A natural hormone that regulates sleep-wake cycles, melatonin supplements can help improve sleep onset and quality.
Magnesium: Magnesium is known for its relaxation-inducing properties and can contribute to better sleep quality.
L-Theanine: Found in tea leaves, L-theanine promotes relaxation and can help reduce stress and anxiety, which can improve sleep.
Valerian Root: Valerian root is a herbal supplement that has been traditionally used to aid sleep and relaxation.
Chamomile: Chamomile supplements or teas are known for their calming effects and can help promote better sleep.
Passionflower: Passionflower supplements are believed to help alleviate anxiety and stress, leading to improved sleep.
Ashwagandha: An adaptogenic herb, ashwagandha can help manage stress, which in turn can positively impact sleep quality.
5-HTP: 5-HTP is a precursor to serotonin, which plays a role in regulating mood and sleep. It can be helpful for sleep issues related to serotonin imbalance.
GABA (Gamma-Aminobutyric Acid): GABA is an inhibitory neurotransmitter that promotes relaxation and can aid in better sleep.
CBD (Cannabidiol): Derived from the hemp plant, CBD is believed to have calming effects that may help reduce anxiety and improve sleep.
And that’s a wrap!
This was a pretty long one, but I hope I left you with some help if you have sleepless nights. Remember, this issue will always be available in the archives - so if you find yourself up at 2 am wondering, “What were those sleep meditations?” Just go to abbeyalgiers.substack.com and find this issue, “I hope this newsletter puts you to sleep.”
Did you like today’s topic? Feel free to leave a comment on it, or let me know of any other topics you want me to explore.
Have a great day & restful night!