Nightly Bedtime Routine to Avoid Insomnia
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Description


Shana shares her usually nightly ritual before going to sleep and explains how drinking caffeine affects her insomnia.

Transcript


What is your nightly ritual before you go to sleep? Shana: I get ready for bed early so that I am relaxed and I can fall asleep and I start to get tired anyway, and I start to watch TV and I always make sure not to be on a computer after like a certain amount of time because I realize I get caught up on chatting online or reading emails, so I try to stay away from the computer and then I usually lay in bed and I sleep with a sleep sound – that usually helps me stay asleep. It’s just white noise. Instead of using a clock in my room I use my phone. So I set my phone alarm on and I put my phone on silent in the middle of the night and then I turn the phone face down on the floor so that I can’t look at the time, I don’t have the anxiety of knowing what time it is and if I am asleep yet or how many hours of sleep I will have the next day. That helps a little bit definitely. One thing that has actually helped me is reading while I am in bed. That seems to make me tired usually if I am, I’m calmed down but the actual getting to be calmed down and relaxed in bed is difficult. I usually have at least one caffeinated beverage every day, whether it’s coffee in the morning or an energy drink, and I always make sure to stop having anything after 3:00 p.m. That’s usually what is suggested so that you can be able to sleep at night. I have definitely tried not having caffeine and it still just doesn’t seem to, I think my main problem is just that my mind races. I can’t ever just sit down and relax. I always have to be doing something or making lists in my head and it still goes with me at night when I am laying down. I can never just turn off my head and relax.