Any parent knows that parenthood is great for disturbing sleep. I was so thankful when the kiddos started sleeping through the night as infants. You get this false sense of peaceful sleep. Your thinking "Woohoo!", then BAM. . . they get old enough to have nightmares. Nightmares and kiddos are not a good combination. The "I can't sleep in the dark" stage gets thrown in there, too. Throw ADHD into the mix and you hear "I can't go to sleep." As you lay in your bed, you are praying that the kiddos go to sleep and stay conked out through the night.
Recovering from major trauma also deprives you of quality sleep. Last year, I was diagnosed with early stage breast cancer and had a single mastectomy with reconstruction. I had a total of three surgeries over a five month period. I had a crash course in sleeping on my back for months on end. Throw a freak accident foot injury into the mix and sleeping on my back was pure torture. The first few weeks after the first surgery, I couldn't even get in and out of bed without my hubby's help. Sleeping on my back would also trigger my chiari symptoms, and my neck would hurt something fierce. It was a vicious cycle. It was a good seven months before I could even attempt to sleep on my side for short spurts of time.
I'm still having problems with getting quality sleep, but I have learned quite a bit along the way. I am constantly tweaking my routine and looking for new ways to catch some quality zzz's. Here is what has helped me at various times over the past year:
1) If you use any electronic devices, turn the blue light filter on about two hours before bedtime. On some devices you can program the start and end time. Blue light can disrupt your sleep patterns. Two years ago, I attended a conference on autism and children. They recommended using blue light filters and if you use a night light they suggested a red bulb.
2) Try to go to bed and wake up at the same time every day. This can be difficult to start with, but is worth it in the long run. I try to be in bed by 10pm each night. If I am extremely beat, it is as early as 9pm. Then wake-up at 5:30am during the week, 6:30am on the weekends.
3) Try to block out as much light as possible. We have a small television and DVD player in the master bedroom. I cover the display lights with a bandana to block out the light. If you have a cell phone in the room, face the screen downward onto a flat surface. Turn devices to "Do Not Disturb" to silence distractions. In the winter months, we use a Vicks humidifier in the bedroom, I have yet to figure out how to block that light. Hahaha! I do strongly suggest a humidifier during the winter months, I sleep so much better with the added water particles in the air.
4) Maximize the use of pillows. Pillows come in all shapes and sizes. Make the most of them. Try to get as comfortable as possible. Warm fluffy blankets are good, too. Sometimes I bunch a blanket near my head for extra neck support when I am on my back.
5) If you are waking up feeling crummy, take a look into your mattress. Can you rotate it or flip it? Does your mattress need replaced?
6) Try restorative yoga. Over the summer I took part in a scientific study studying sleep patterns after cancer. I was randomly selected into the yoga group. I did a form a restorative yoga twice a week for six weeks. I slept better the nights that I went to yoga and I had more energy overall. It was a pretty amazing experience and I highly recommend it. Unfortunately, I have not been able to keep up on the yoga. With our current medical bills, I just can't justify in enrolling in a class. I was given a video, yoga mat, yoga strap, and instruction book. I have purchased a bolster and yoga blocks. I tried once at home, but it was difficult with our rather large labrador mix dog trying to "help me" out. I need to figure out a new game plan for this one.
7) Try mediation before drifting off to sleep. I have found a few YouTube videos that focus on yoga breathing and relaxation. I find the 10 minute videos are the right length for me.
8) Try gentle stretches in bed before you nod off. Try this routine- a) raise your eyebrows as far as you can, b) squeeze your eyelids tightly shut, c) open your mouth wide enough to stretch the hinges of your jaw (yawn), d) raise your shoulders up to touch your ears, e) tighten chest by taking a deep breath, f) suck your stomach in, g) tighten your arm muscles while clenching your hands, h) tighten your bottom, i) squeeze your leg muscles while pulling your toes upwards towards you, and j) curl your toes downward.
9) Drink a warm non-caffeinated drink before drifting off. I like peppermint tea. I also like warm vanilla milk (1 mug milk, spoon of sugar, dash of liquid vanilla- warm in microwave).
10) Essential oils are helpful. I have not explored this area too much. I like to spritz lavender linen spray on the bed sheets for a calming smell. When I have a really bad headache, I will roll peppermint oil onto my temples and behind my ears. My sister recommends also applying it to the nape of your neck, but that location does not agree with me so I skip it.
11) When the kiddos are out of routine, I will give them a small dose of melatonin (3mg to 5mg) for a few days to reestablish our bedtime routine. Unfortunately, I cannot take melatonin myself due to many over-the counter-medications containing soy as a filler. Soy flairs up my chiari symptoms, so I avoid it whenever possible.
12) When all else fails, check out Pinterest. I have found so many ideas that I have tried out.
13) For those going through reconstruction and have a breast expander, I feel for you. It is not for the faint of heart. I would never wish it upon anyone. The best way I can explain it to someone that does not know- an expander is like having an immobile football strapped to your chest. It does not move, your body has to learn to move around it. If this is you and you have an expander, alternate heat packs & ice packs and gentle massage the muscle tissue of you can handle it. Whatever you do, don't freak out in the middle of the night when you temporarily forget what you have been through and you wonder why your chest is swollen. Hang in there. It is only a short stage of your life, you will survive.
Thank you for reading my rather long ramblings. Hahaha! I honestly did not intend for this post to be so long, but sleep is oh so important. I hope that you have sweet dreams!
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