Sleepless in Miami: Anxiety Filled Nights

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This pandemic has truly made me reflect on how much my sleep cycle has been interrupted by anxiety and stress. I can remember that my sleeping habits definitely took a turn for the worst almost 6 years ago when my mother’s health was failing after battling stage 4 breast cancer for almost 4 ½ years. I was away from home and in my senior year of college. It was difficult for me to not be there everyday with her because I felt I was running out of time with my mother. That’s when stress and anxiety started to settle in. I tossed and turned all night thinking about the possibility of life without her or getting “the call” from my family that she transitioned without me saying goodbye in person. Fortunately, I did get to spend her last two months with her right after I graduated that December but my life or sleep cycle would never be the same. I think I lost a sense of peace and the ability to fall asleep in 15-20 minutes.

I am a natural overthinker and my thoughts tend to run rapidly right around bedtime … and they're not all positive. I think about ways to expand my career, build several streams of income, and how the side effects of this quarantine is giving me cabin fever. I miss traveling! Overall, I just think about the normalcy of my previous life, last year things seemed more simple and hopeful. But I still had the same issues with sleep and my life was busier.I did not take the time to improve my sleeping habits. Over this year, I’ve picked up a few tips that help ease my anxiety during bedtime.

• Exercise definitely helps to relieve stress, lose or maintain your weight, and induce sleep by releasing endorphins into the body. But I definitely like the effect it has on me; it wears down my mind and body to sleep. I like to work out during the day or evening for at least 30 minutes to an hour to get my body moving. My apple watch move goal is set to 500 calories to have me tired by 10:30 PM. I can definitely see the difference on the days I work out intensely versus my rest days. Cardio is key.

• Abide - Bible and Sleep Meditation has become my new best friend in Jesus lol. Meditation is a powerful tool in focusing the mind towards peace and serenity. Psalm 4: Sleep in Peace is my favorite meditation recording on the application. You have the option of a timed sleep meditation of 15 minutes, 30 minutes, 1 hour, or 8 hours to help you fall asleep while listening to the word of God and positive affirmations over the sounds of soothing water streams. This is very helpful in dispelling the negative thoughts I typically encounter at night that can increase my anxiety and lead to a sleepless night. Checkout the applications on other topics like emotions, spiritual growth, blessings, and healing. I like to start and end my day by abiding in God’s positive and healing presence. There are free and paid recording subscriptions on Abide – but I like to stick to the free side lol.

• Calming Meditation Music (3 hours) Another free alternative is YouTube. There are so many live streams of calming music on the app that run for 24 hours all in one video. But I found that I tend to fall asleep best after listening to approximately 3 hours of meditation music. I’ve linked this article if you would like to check out the ethereal sounds, I like to listen to lull me to sleep. If the meditation is any longer than 3 hours it can become distracting and actually wakes me out of my sleep to turn it off. Sometimes you don’t need the music for a full 8 hours and some rough nights you do. Find out what works for you.

• Natrol Melatonin 10mg Fast Dissolve - 60ct You may be lacking the necessary melatonin in your body to help you fall asleep at night. It shouldn’t take you more than 15-30 minutes to fall asleep if you have healthy sleeping habits. Sometimes I like to help the process along naturally with Natrol’s melatonin tablets. It's available over-the-counter and helps you fall asleep within 20 minutes.

• Comfortable sheets – If you build it, they will come and sleep. Are you creating an environment that is inviting and restful? Sometimes beds, mattresses, or even bedsheets aren’t quite conducive for sleeping. Also, if you’re not washing your sheets enough the level of cleanliness and hygiene can disturb your sleep.

• Reduce caffeine and sugar before bed and turn off the TV. That’s it! That’s the advice lol. You wouldn’t listen to loud music to fall asleep, so why start a party on your nervous system with sugar or caffeine? They are the total opposite of having a hot cup of chamomile tea before bed. Lavender tea is a bedtime drink as well.

• “Turn off electronics”. I never understood why some people don't have their television set placed in their bedrooms but now I understand why, it’s a terrible distraction. At times, I spend endless nights binge watching my favorite shows or reruns just to avoid my thoughts. This is an unhealthy alternative that is never going to get me the rest I truly need. So, turn off all distractions and focus on getting some sleep, your body will thank you later. Make it your job to choose healthy habits over excessive TV-watching or social media.

Overall, I won’t say I’ve cured my sleeplessness but I’ve definitely started a journey in identifying and eliminating unhealthy practices that keep me up at night. I know that I am moving closer to a healthy sleeping routine. Comment down below and let me know what helps you sleep at night.

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