My best tips for better sleep

Struggles with Sleep 

I recently opened up about my struggles with sleep. For over a decade, I’ve gone through some big ups and downs with my sleep. 

And while I definitely don’t have it all figured out, I’ve found some great techniques that got me off all prescription sleep medicine. Not only that, but I no longer get anxious or stressed about my sleep, and have a nice little nightly routine that eases me into a good night’s rest. So read along for my best tips for better sleep.

As always, this is just me sharing my own personal experience, NOT sharing medical advice. I am a firm proponent that you should work with medical doctors (whether traditional or naturopathic) on any medical issues you are experiencing. 

Where it all started 

I started struggling with my ability to sleep during my sophomore year of college. You can read my original About Me blog all about my major struggles with an autoimmune flare up that left me bedridden and taking a semester off from UC Berkeley. 

During this incredibly difficult time, it took me hours to fall asleep, and even once I fell asleep I’d wake up constantly. I’d wake up groggy, with headaches, in pain, and feeling disoriented almost every single day. Worse than that, my mood, energy, and overall health continued to struggle without the pivotal rest my body so badly needed. 

Diagnosis 

My sleep problems continued for months, leading to a sleep study at Stanford hospital. Let me tell you – sleep studies suck. You’re hooked up to tons of different wires and machines, sleeping in a hospital bed that feels incredibly unfamiliar. I doubt if anyone really gets a good night sleep during one of those. 

Following the sleep study and a few more follow ups, my doctors diagnosed me with Insomnia. Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. You can read more about it here. 

I started taking sleeping medication. It took quite a few different medications to find one that worked (and didn’t make me hallucinate like crazy or feel like a complete zombie). But even after finding a sleep medication that “worked”, I still felt groggy most days,and never woke up feeling like I got a good night’s rest. 

Going off medication  

After nearly 4 years of taking sleep medication, I finally got off them. Now I don’t think this is the medically recommended way to do it (just sharing my experience here y’all!) but went straight cold turkey and stopped taking medication.

 Two weeks of hellish nights ensued where I barely slept. I had recently started a new tech job in San Francisco and truthfully, it really fucking sucked. But I got through it. 

Mercifully, by body and brain finally gave in (likely out of pure exhaustion!) and I finally started sleeping without needing meds to fall asleep.

What helps today 

Now, I’m far from a “perfect sleeper”. I still wake up between 2-4 times per night, often toss and turn, and I rarely bounce out of bed like Tigger. But I LOVE MY SLEEP. And my body can sleep without prescriptions. In my book, that’s a HUGE improvement from waking dozens of times per night, and being tied to medication to achieve more than 5 hours a night. 

My best tips for better sleep 

#1. No screens in bed! 

This has been HUGE for getting my brain to slow down and syncing my body into a restful place.

The desire to scroll through Instagram as you’re winding down is REAL, but it does not promote great sleep.

Instead, I set my alarm before I get in bed, set my phone aside, and instead try to read a book for 10-15 minutes to ease into sleep. 

#2. Eating earlier in the evening 

I try to have dinner (whenever possible) at least 2-3 hours before bed. I find that when I eat a big meal late at night I wake up more throughout the night and don’t feel as rested in the morning. 

Eating earlier allows your body to digest while you’re awake, and instead focus its energy on pivotal functions like mental and physical recovery, mood regulation, learning, and memory. 

#4. Regular exercise 

Even if I just take two 20 minute walks in my day, having some sort of physical activity makes a big impact on the quality and length of my sleep. 

I also sleep SO MUCH BETTER on days that I’ve had a good workout!

#5. Taking all natural supplements 

Prescription meds are not my fave – I try to take as few as physically possible for my health because I’m THAT person that gets every negative side effect

What I have been loving: FRISKA Nightly Reboot supplements! They’re not only a probiotic and digestive enzyme (aka helping your digestive system perform it’s best!) but these babies also have chamomile and melatonin to promote a good night’s sleep!

The effect is subtle. You definitely don’t feel like you just took a tranquilizer or anything. I notice taking FRISKA Nightly Reboot helps me fall asleep quicker and stay asleep longer – a win in my book for sure!

#6. Conscious breathing

Next time you feel your mind wandering before bed, try this!

Breathe in for a slow count of 5. Hold it for 2 counts. Then slowly exhale for a count of 5. Repeat and notice how your body starts to let go of tension, your brain slows down, and you ease into a more restful body and head space. 

Have any other top tips for better sleep that help you??

There you have it my friends, my best tips for better sleep.

Do you have any other great tips add?? Let me know by leaving a comment on this video!