Lullaby and Goodnight (Tips for restful sleep)

Let’s talk about sleep baby. Let’s talk about B.E.D. Let’s talk about all the good things, and the bad things that may be. Let’s talk about sleep.

If you sung that to the tune of the Salt-N-Pepa song, you are my people. If not, get familiar with the medley – after you read the blog.

Think about it. How many hours of sleep did you get last night? The night before? Was it peaceful sleep, or did you toss and turn all night?

In order to be absolutely transparent with y’all, I’ll admit – I’m a night owl. I start waking up around 10 a.m. and will easily stay up until 1, 2, and sometimes, even 3 a.m. Wait, let me clarify, I don’t get out of bed that late. I can wake up at 7 a.m., drive my kids to school, go to a doctor's appointment, come back home and still be ready for a nap. Then around 10 a.m., my energy levels begin to increase.

Depending on the day, I may take a short nap prior to dinner. After that, I’ll be up into the wee hours of the morning watching television, scrolling social media, or just sitting.

Nowadays, it’s rare for me to hit my pillow before the A.M. hours of the next day have arrived.

The past few weeks, I have gotten even less sleep than usual. My hubby seems to think it was because of our 10+-year-old mattress, which could’ve been partially to blame. But I also fight hot flashes, itchiness and a restless mind.

So even though we did purchase a brand new, plush-but-firm, gel memory foam mattress, I’m still having some problems getting to sleep and staying there.

I’ve researched, talked to my therapist, Googled and spoken to my doctor...Here are the tips that I need to start doing for a better night’s sleep. I figured I’d share.

1. 10-3-2-1-0 Happy bed time: This rule says you should stop caffeine 10 hours before bed. Finish all heavy meals and alcohol 3 hours before sleep. Put away work 2 hours prior, and eliminate all screen time 1 hour before you go to sleep.

2. Get a schedule and stick to it. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle. Make sure you give yourself time for 7-8 hours of sleep.

3. Count sheep or do something else boring. Are you laying awake in bed for more than 20 minutes? Leave your bedroom and do something relaxing or boring, then return to bed when you get tired.

4. Of course your diet makes a difference. Don’t go to bed hungry or super stuffed. Stay away from heavy meals before bedtime. Avoid nicotine, caffeine and alcohol as well because these items can keep you up or cause you to have fragmented sleep.

5. Remember the princess and the pea? Get yourself a great mattress and new pillows. You need proper support to get comfy and stay cozy.

6. Keep it cool as a cucumber. Ideally, your bedroom temperature should be 60 to 67° F to help you fall asleep and stay asleep. Adjust accordingly.

7. It’s not Emo if it’s for a good reason. A cool, dark and quiet room with limited exposure to light in the evenings might make it easier to fall asleep. Avoid prolonged use of screens just before bedtime.

8. Calm down girl. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

9. Naps are for babies! Ok ok short naps are cool, but long naps can disrupt your sleep pattern. Sixty minutes or less girlie.

10. Go OTC for high-quality sleep. Try a natural sleep enhancer like melatonin or valerian root, but talk to your doctor first!

11. Work it out before bedtime. Four hours before bedtime to be exact. Exercise does help you sleep but try to get it done in the mornings or afternoons.

12. Get witchy. Well not really. I just mean create a sleep ritual that tells your body it’s time to slow down. Relaxing music, read a book, have CAFFEINE-FREE tea, or do some deep breathing exercises.

13. Only use your bed for sleep (and other grown-up activities). Don’t watch TV, pay bills or do work in bed. This way, your brain and body won’t associate your sleepy place with a busy place.

14. Get wet. Not in that way! Y’all nasty. I mean take a shower or bath a hour or two before bed. This will raise your body temperature, and the subsequent drop in body temperature may leave you feeling sleepy.

15. Do what you need to get what you want. If your room needs to be cooler, get an AC or fan. Warmer? Get a few blankets. Too bright? Blackout curtains or sleep mask. Too noisy? Earplugs or a white noise app may help.

16. Say hey to Mr. Sun. Get up and go outside as soon as you get up in the morning. Spend about 15 minutes in the sun. This helps set your body clock so when the sun goes down, hopefully your body will too.

17. Be too blessed to be stressed. I know it’s easier said than done, but try not to go to bed stressed. If it can’t be solved – write it down and set it aside until the next day. Try to relax your mind by starting with the basics such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Not that the mattress was a waste of money – it was time for a new one– but I know it’s going to take some more work on my end before my nights include me sleeping like a baby.

I think I’ll start with something simple and realistic like creating a night-time ritual and getting a new pillow to match my new mattress. What’s your first step to a good night’s sleep? Figure out how to get your rest sis. You deserve it.