2/8/11 Sleeping More = Crashing Less
I think I’m starting to see a direct link between my sleep and my crashes early in the day. The nights I get a solid 6 hours of sleep I’ve noticed a 2 hour prolonging of energy before crashing. There are some things I can do to help in getting that sleep I so desperately need. I am beginning to take control of the things I can through supplements and lifestyle changes.
Typically I wake around 7am. I drag myself out of bed and take awhile to really wake up. I thought this was normal. Until my husband told me he’s “awake” within 30 minutes. I’m usually okay by 8:30am (an hour later). I then have about 2 hours before I’m hitting the wall (crashing) at 10:30am.
My sleep used to be very good. I would have never categorized myself as having insomnia, but apparently I have all the symptoms now. This seems to come along with adrenal fatigue. I’ve read there could be a relationship with cortisol levels and quality of sleep. Not sure of the exact details on that. But sleep is a problem as of late.
One book suggested a sleep aid, such as Ambien or Lunesta. I’m really not all about taking prescriptions, so I’m passing on that… although the thought of passing out all night long is very tempting. For now I’m going to stick to herbal remedies and a few other lifestyle changes in order to help me through this.
I started taking a time released 1mg. Melatonin Time Release by Natrol, 2 capsules of Fatigued to Fantastic™ Revitalizing Sleep Formula, and I drink a cup of Traditional Medicinals Organic Nighty Night tea before bed. I might be finding a timing of these products and my progesterone to be important. I’ve found sleep comes more easily when I take these around 45 minutes before bed.
I purchased my products from vitacost. They have free shipping (orders over $49) all through this Feruary! BONUS!
I think my night time cocktail has several ingredients that are working for me. The melatonin seems to work very well at this dosage for me. Anything more and I’m left with hangovers in the morning. Anything less and it seems pointless (for sleep anyway). The Revitalizing Sleep Formula contains a combination of herbs that have been shown to induce relaxation in a couple different ways, but most of them work as sedatives: Valerian, Passionflower, Hops, and Jamaican Dogwood. The Tea reinforces a lot of the sedative herbs but also adds chamomile, catnip, and linden flower.
I’ve also read many times that a magnesium supplement before bed is supposed to help. I haven’t experienced this yet. But my husband swears by it. I take it regardless.
Lavender has a very calming effect on me and so I’m going to add a lavender bath before bed (10-15min)….. calm the nerves and brain.
I’ve been waking at 4am with intense hunger pangs. So in order to avoid this I make sure to eat something before bed. I like something like almonds and a casein protein drink – fat and a slower digesting protein to sustain and nourish me through the night.
Lifestyle habits I have to learn include getting to bed by 10pm. This is a very tough one for me. I’m working on it, but still most nights I’m not in bed until 11pm. I’m finally seeing that my technical reads before bed are waking my brain up. This is so scary for me! I tend to over think even the simplest of things so exciting brain activity is detrimental to sleep. Maybe I can find something more soothing to read before bed, something that shuts the mind off? Is that possible with reading?
The whole way in which I choose to live is being challenged with “Adrenal Fatigue”. This is a sense of true health in the making.