I started tracking my sleep in January, but I knew that, for at least a couple months prior, I wasn’t getting enough sleep. From January to now, I get an average of about 4 to 5 hours of sleep each night. Sometimes I get as much as 6 or as little as 3, despite being in bed for 7 to 8 hours total.
I’m not wide awake, though. There’s not a million thoughts running through my head (okay, that happens sometimes) and I’m not staring at my ceiling every night wondering why I can’t sleep (that happens sometimes, too). Instead, I’m tossing and turning and just restless in general. I’m exhausted, but I just can’t get comfortable enough to fall asleep and stay asleep.
My shoulder pain may be partly to blame, and I assume stress is also to blame. I’m doing everything I can to reduce those (seeing a chiropractor, more self-care, etc.), but there’s only so much I can do. I feel like I’ve tried everything people suggest to sleep better. I’ve tried:
- Going to bed early
- Getting up early
- Going to bed/waking up at the same time every day
- Turning off screens at least 30 minutes before bed
- Reading before bed
- Drinking herbal tea before bed (relaxing, yes, but I usually have to get up to pee)
- Diffusing lavender and other calming essential oils in my bedroom
- Getting more magnesium
- Exercising regularly
- Not drinking caffeine after noon (more on this later)
I even got so desperate that I tried taking melatonin and Zquil. Neither worked. In fact, both of them made me feel exhausted but also completely wired (I’ve had the same experience with muscle relaxers in the past). And one of my main motivations for doing the Whole30 in January was to improve my sleep. While I saw a whole slew of other non-scale victories, better sleep wasn’t one of them.
So, desperate times call for desperate measures. In addition to praying to the Universe for sleep, I’m also giving up caffeine. Because caffeine can stay in your system for so long, I stuck to the hard and fast rule of no caffeine after 12 p.m., but that hasn’t helped. And I had previously tried going a couple days without my morning coffee, but didn’t notice a difference so I quickly gave up. This time, I’m going to stick it out for a couple weeks at least and see what happens.
It’s the only other thing I can think to do. So I’ve traded in my beloved, caffeinated, bulletproof coffee for a decaf version. As of this posting, I’m four days caffeine-free and these four days have been entirely unpleasant. The first day I had a mild headache. No biggie.
By the second day, that headache was a full-blown migraine with a side of nausea for good measure. I was grateful to have a light workload because I spent most of the afternoon just laying on the couch. I ate very little and watched a whole lot of Netflix. I thought things were really looking up when I fell asleep relatively quickly and wasn’t tossing and turning, but then Penny started whining.
I checked the clock. 2:45 a.m. Ugh. I got up and let the dogs out. She definitely needed to go, so the whining was justified. I put them back in their kennels and went back to bed. Couldn’t get comfortable. I turned on some meditation music to help me fall back asleep. Didn’t work. Played a dumb game on my phone for a while until I was tired again. Finally fell asleep around 5. Alarm went off at 6:30. Decided to sleep in an extra half hour. Slept until 8 instead.
Despite the lack of sleep (I should be used to it by now), I actually felt a little better on day 3. My headache and nausea were gone. I made my decaf bulletproof coffee and ate a banana for breakfast to play it safe. Now I just have to wait and see how much sleep I get.
By the way, if you aren’t sure what bulletproof coffee is, it’s a pretty popular morning drink. It’s traditionally made with regular (ie caffeinated) coffee with grassfed butter and coconut (or MCT) oil blended in. Previously, I simply added ghee to mine, omitting the coconut oil, although I have done both in the past. More recently, I’ve added collagen peptides (check back for a post on this later) and ghee, and starting this week, I use decaf coffee. Then I top it off with a little dairy-free creamer and use a frother to mix it all up. It’s a delicious morning tradition I just couldn’t part with (hence the decaf).
Have you ever struggled to get a good night’s sleep? What are your best tips for falling–and staying–asleep? Are you a fan of bulletproof coffee or do you prefer yours black? Let me know in the comments!
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