From Chronic Insomnia to Restoring Optimal Sleep: My Personal Journey to Reclaiming Restful Nights

Living with insomnia can feel like an endless struggle, and I know first-hand how it feels like a battle against your own body and mind. Having been trapped in the cycle of chronic insomnia for years, leaving me physically exhausted and mentally drained and even driving me into adrenal fatigue, anxiety, and almost depression. However, through my own journey and the guidance of a sleep coach, I discovered that the key to overcoming insomnia lies in addressing the root cause: stress. I am so grateful to have found tools, products, and techniques to overcome the struggle with insomnia. I have tried countless things and through trial and error, I’m excited to share with you what worked the best for me and my top picks for optimizing sleep! 

The Downward Spiral of Insomnia:

Most of us know the grim details that poor sleep and insomnia create a destructive cycle that can lead to mental health issues and fatigue. I used to believe that I was effectively managing my stress, but little did I know that stress was the silent saboteur behind my sleepless nights. It took working with a sleep coach to understand that managing and properly processing stress is the number one priority for achieving good sleep.

High-Level Coping Tools vs. Low-Level Coping Tools:

To break free from the grip of insomnia, it’s crucial to adopt high-level coping tools that genuinely address stress and promote overall well-being. Exercise, spending time in nature, and mindfulness practices are powerful tools for stress management. On the flip side, low-level coping tools like alcohol, drugs, mindless scrolling, and binge-watching may provide temporary relief but often worsen sleep in the long run.

Understanding the Stress Response:

One crucial aspect of overcoming insomnia is understanding the body’s stress response. Stress activates the sympathetic nervous system, often referred to as the “fight or flight” response. This state is characterized by heightened alertness, increased heart rate, and a release of stress hormones like cortisol (I was stuck in this stress pattern for years). To fall asleep, it’s essential to support the transition from this sympathetic state to the parasympathetic state, often known as the “rest, digest, and heal” state.

Importance of the Parasympathetic State:

The parasympathetic state is a physiological state where the body can focus on relaxation, restoration, and healing. When we actively support our bodies to be in this state, we empower our systems to restore balance and function optimally. Achieving this state is crucial for quality sleep and overall well-being.

Benefits of Quality Sleep:

Understanding the profound benefits of quality sleep can be a motivating factor on the journey to better sleep. Sleep is not merely a luxury; it’s a necessity for the body to renew cells, replenish energy, and maintain overall health. Here are some key benefits:

• Physical Boost: During sleep, the body undergoes essential processes of repair and renewal.
• Weight Control: Poor sleep can disrupt hunger hormones, potentially leading to weight gain.
• Clear Mind: Sleep allows the mind to perform a sort of cleaning and organizing of information, enhancing memory.
• Emotional Balance: Quality sleep strengthens emotional resilience, reducing the risk of depression and other mental illnesses.
• Healthy Heart: Deep sleep contributes to lower heart rate and blood pressure.

New Tools & Techniques to Optimize Sleep:

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Several tools and practices can help regulate the nervous system, promoting the shift from the sympathetic to the parasympathetic state:

• Neurofeedback: A powerful tool that helps train the nervous system to not only function more efficiently, but also help it move out of the sympathetic stress state into the parasympathetic rest and heal state. This was a game-changer in my healing journey and I became so passionate about it that I have a neurofeedback business based in Boise called Neurise Brain Training. Check out my favorite neurofeedback options here under “Wellness Technology”! 
• Stretching Before Bed: Gentle stretching helps the body transition into a relaxed parasympathetic state, signaling that it’s time to wind down. It’s great for stress-reduction, improving mind-body connection, and somatic emotional release (since our body holds onto negative emotions, this is an easy and simple emotional detox practice)
• Journaling or Brain Dump: Putting thoughts on paper through journaling or a doing a brain dump helps clear the mind, allowing for a sense of closure and reducing the likelihood of recurring thoughts keeping you awake. Check out my free brain dump download here!
• Sleep Supplements: My favorites for sleep are the following. With all supplements, please consult your healthcare professional.
  • Tryptophan – I use this instead of melatonin since it’s a precursor to melatonin, and not a hormone like melatonin is.
  • Valerian  – Best for when I have a busy mind or racing thoughts, it’s very mentally calming. 
• Calm Music & Binaural Beats: Listening to calm music with slower beats can help shift brainwaves to a meditative state, preparing the mind for sleep. Consider white noise or even my favorite, binaural beats! These beats synchronize brainwaves to delta waves, facilitating a deep and restorative sleep. Here is the one I use and love.
• EFT Tapping: Emotional Freedom Techniques (EFT) tapping, especially with a sleep sequence, can be a powerful tool to release stress and calm the mind. Here is an example. Learn more about EFT Tapping here!
• Blue-Light Blocking Glasses: I’m guilty of still watching TV at night, but wearing blue-light blocking glasses helps avoid inhibiting the production of melatonin, the sleep hormone. Here is what I use!
• Magnesium Calm: I know many have found relief with magnesium calm and swear by it! It’s a supplement known for its calming properties that can contribute to better sleep. Don’t forget to consult with a healthcare professional before adding supplements to your routine.
• Acupressure Mat: An acupressure mat can be surprisingly effective in calming the body. Using it before bedtime may help release tension and promote relaxation, potentially improving sleep quality. I even find myself falling asleep on it sometimes it’s so relaxing!
• Deep Breathing: Taking a few deep breaths can help calm the mind and body. If you find yourself awake with racing thoughts, try deep breathing – inhale and expand your lungs as much as possible, 360 degrees, and slowly exhale and notice that your mind slows down and your body feels more relaxed. The key to just to ensure the exhale is slower than the inhale.

My Final Thoughts on Optimizing Sleep

My journey from insomnia to restoring optimal sleep has been transformative. By prioritizing stress management, adopting high-level coping tools, and techniques to support my emotional health, I’ve not only improved my sleep but also enhanced my overall well-being. If you’re struggling with sleep, I encourage you to explore these tools and if needed, consult with a healthcare professional to create a personalized plan for restful nights. The path to quality sleep is a journey worth taking, sleep is truly the foundation of good health and wellness, the benefits extend into all areas of our life and happiness. 

To relaxing, restful, and restorative nights!

-Jeanna Rice