Sleep in Troubling Times

Before COVID hit, my husband passed away from a heart attack at the age of 59. Two weeks later, my dog started having seizures. I stayed up with her all night until I could get her to a vet. After two days with seizures continuing, I made the difficult decision to put the old girl out of her misery. Then, my best friend, SCUBA buddy, and co-boat owner, Madison, became in need of care. My single daughter and her son needed a place to stay. So, I moved in with Madison to become a fulltime caregiver and my daughter moved into my house. Within a year, Madison was gone too.

I include these unfortunate events not to solicit sympathy or empathy. I know everyone has their own challenges in life. These are but a small portion of the difficulties I have faced. I share these stories to set the stage.

With so many sleepless nights, I requested a prescription for sleep aid from my physician’s assistant. She gave me a low-dose option which worked for me and kept me from getting addicted.

Those pills are long gone. Most nights, I don’t miss them. Sometimes, however, my mind is restless and will allow little sleep. COVID certainly didn’t help matters. Although I haven’t contracted it, some family members and friends have. More loss.

How can any of us sleep peacefully with all the unrest going on in our tumultuous world?

For those for whom sleep is elusive, I have discovered some techniques which have made a difference for me. These techniques have become my New Year’s resolution for 2022. It is my hope that these simple ideas will help not just me, but many others.

1. Keep your sleep time consistent.

If you establish a circadian cycle, your sleep will come much more easily. Your job may determine this for you, but again, consistency is key.

2. Create a restful atmosphere.

Make sure your bed is comfortable. Invest in a quality mattress and quality sheets. Set the thermostat at a temperature that works well for your body type. Control the sound in your bedroom. Some people prefer white noise. This can be accomplished with a soothing playlist or a nighttime sound app. I prefer silence. Some people sleep better with light, whether full light or a soft nightlight. I prefer darkness. If you are like me, you may wish to invest in some blackout curtains. You may also choose to add some essential oils, or another means of having a pleasant aroma. Beware of leaving candles burning at night. Opt for an electronic scent burner. With a poor sense of smell, I have no need of aromatherapy.

3. Choose a calming activity.

I have discovered recently that stretching right before I get into bed relaxes my body and helps with the aches and pains of being 57 years old. Then, I play a word game and/or read to “shut my brain down” before bedtime. Alternately, consider a favorite television show. Whatever you choose, make it routine. Personally, I avoid action or horror shows or movies, but to each their own.

4. Breath deeply.

As I am getting ready to drift off, I focus on my breathing – deeply in my nose, slowly out my mouth. Often, I count my breaths. Consciously choosing to breathe slowly calms me down.

5. Record dreams.

I rarely remember dreams, but I have found that if I write them down, acknowledging what I’ve experienced - whether in R.E.M. state or a semi-lucid state – it keeps them from “haunting me” awake for the remainder of the night. Also, some dreams make for good stories!

I am certain that these ideas are not original to me, but I came up with them independently, nonetheless. I feel strongly enough about them to make them my New Year’s resolution. I hope this list will help others with their sleep.

Sweet dreams!