I’m 34 and I woke up this morning having a hungover. And I didn’t even have a drink. That’s just what happens when you’re over thirty, married with kids, and the whole previous day overdosed on caffeine. I wanted caffeine. I NEEDED caffeine to get through my busy day of being a work-from-home-sugar-mama. It’s a thing, at least it is for me. I was tossing and turning all night, couldn’t get a good night’s rest. I just want to fall asleep like my oldest son for when we say it’s time for bed he’s out like a light. So since I don’t like feeling like crap and I’m longing for those quality deep sleep, I did some research.
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Caffeine and Sleep
According to the US National Library of Medicine National Institutes of Health, “heavier caffeine consumption, compared with light or no caffeine consumption will be associated with higher insomnia symptoms and daytime sleepiness.” There are several symptoms on how caffeine has an impact on your health and according to a Healthline article, the following are just a couple that I found relatable to me with regards to the effects of caffeine on top of feeling insomnia.
Caffeine can cause a rapid heartbeat. This may be a concern if you have a preexisting heart issue. You may notice arrhythmias whenever you have caffeine. This was one of the symptoms I had while I was trying to sleep last night because I definitely was not having any bad dreams. Couldn’t even sleep to have a dreams.
If you’re not used to it, caffeine can give you the jitters. If you have an anxiety disorder or sleep disorder, caffeine may make it worse.
Alright, now that I’m more informed, what are remedies that I can incorporate to not feel crappy anymore? According to an article by Very Well Health, there are 13 remedies against insomnia because that’s how I’m feeling right now, but I’ll go my top favorite 3 that I’ve incorporated or will soon.
Light exposure plays a key role in telling the body when to go to sleep and to wake up, according to the article. The article suggests having more light exposure in the morning or a walk outdoors in the sun can help wake up. Now that I remember, some time ago I came across a wake-up alarm clock as I wanted to get it for myself at the time because I was getting up at 5 am for work. Now I’m trying, emphasis on trying, to wake up at 5 am again to incorporate my workout routines to be in the mornings as part of my new year’s resolution. And to be honest, it’s probably the best time for me because I don’t have any time in the evenings after work since my time is split with household chores and spending time with my kids. Anyway, I think I might consider taking a look into getting that wake-up alarm clock for me.
Meditation and Relaxation
The article states that some types meditation include guided meditation, vipassana meditation, yoga nidra, or body scan and listed other practices:
- Visualization: actively imagining a relaxing scene.
- Relaxation response: this is a mind/body response that occurs after following specific instructions patterned closely after Transcendental Meditation.
- Mindfulness: involves focusing on your mind on the present
On a personal note, my way of meditation and relaxation is more mindfulness as I picked up bullet journaling again to help my mind be present. Here’s a link to my Pinterest board of bullet journal inspirations. Often times, I’m so busy planning the next big thing that I forget to focus on how I’m feeling and my sense of gratitude. When I initially wanted to learn in depth was bullet journaling was, I read the Bullet Journal Method book by Ryder Carroll.
Food and Diet
Limit intake of caffeine, alcohol and nicotine
The article states that caffeine and nicotine have pronounced effect on sleep, causing insomnia and restlessness. There’s also hidden sources of caffeine found in chocolate, cough and cold medicine, and over the counter medicine
Eat foods that help you sleep
The article states to include foods rich in vitamin B6 (found in wheat germ, sunflower seeds, and bananas) which enhances the body’s conversion of tryptophan, a naturally-occurring amino acid that is converted to melatonin. Eat magnesium-rich foods (found in legumes and seeds, dark leafy green vegetable, wheat bran, almonds, cashews, blackstrap molasses, brewer’s yeast, and whole grains).
The moral of the story today is no more drinking coffee for at least today and ear more foods rich in vitamin B6 and magnesium. I think I really over did it this time with coffee in the morning and a chai tea latte later in the afternoon. I’m more curious as to how I would feel if I go without coffee for about a week and see how my sleep cycle turns out. We’ll see, I’ll keep you posted.