3 Tips for Better Sleep

3 tips for better sleep ihelpc.com

Sleep is a struggle for me.  I don’t know what it’s like to doze off quickly, or sleep all night.  I’ve tried everything and here are my top 3 tips for better sleep. New studies are showing that 8  – 10 hours are need for our body to get the restoration it needs, not to mention giving our brain power a boost. Try the 3 tips for better sleep and see if you snooze more quickly, and wake up refreshed.

  1. Comfy – Whether you love high thread count, fancy, flannel, or microfiber – make sure the fabric of your sheets are comfy. I prefer prints. That is because food, and other stuff, doesn’t show like it does on solid sheets. Sometimes I sleep with those softy softy blankets right on top of my skin. Other times, it’s just a sheet. If temperatures, or hot flashes, are a problem – just go with layered bedding. (sticking your foot outside the covers helps with hot flashes) I personally like a top and bottom sheet. On top of that is a heavy cotton bedspread, which is quilted and cozy. BUT – at the foot of my bed is my softy blankie that can go in and out depending on the temperature, or comfort level needed. Sometimes I just need to feel something so so soft next to my skin in order to relax, don’t you? Pillows are a whole other blog and it will get written eventually because it involves posture and neck pain. By watching for sales and choosing bedding carefully you can make your cocoon a cozy next for sweet rest.  
  2. Cave – Our brain works with a circadian rhythm and will signal us when it’s time to sleep….. sometimes. With illness …. and lights from televisions, phones, and computers, our wiring can get crossed. That’s when we have to trick out brain into hibernation. Sadly, with years of liver cirrhosis from Hepatitis C, I had to use every trick in the book. My number 2 tip is to create a cave. For me, that means dark. You may want to use room darkening blinds or curtain to help block the morning sun. Black eye masks can help to create a dark space for your eyes to slow down, and with it your thoughts. (lay a dark sock over your eyes if you don’t have a mask) Another thing that creates a cave-like atmosphere is a cold room. We basically sleep in a refrigerated room. Year round, we like it about 68 Fahrenheit at bedtime. It helps with the slowing down and getting still part that leads to good sleep. 
  3. Clean – I’m a bedtime bath girl. It’s a ritual that has been with me as long as I can remember. As a kid, bath time including mermaid swimming practice, sudsy shampoo hair shaping, and singing. We all know that bathrooms have the best acoustics ever! My poor mother. I would drain the cooling water about halfway down and fill the tub back up to extend my pleasure. Now, it’s my husband who has to deal with all of the brushes, bottles, and beauty items. It’s a 45 minute ordeal some night, especially when I add candles and music. But at the very least, I jump in the shower and “hose off” to clean away the day before retiring to bed. I’m getting relaxed just thinking about it. 
3 tips better sleep bath ihelpc.com
It’s a bath cave!

I’ve been traveling a lot over the last few months. I try to make sure that no matter where I lay my head, I’ve got covers that are comfy, a cool cave-like atmosphere, and am soft skinned, lotioned up clean. Of course there are a lot of other tips on the site that include sleep meds and other routines. Check it out and let me know if you have any questions about meds like ambien, xanax, or melatonin.

Please share the bedtime tips that work for you! I hope you get good sleep so you’re able to move into each day refreshed, healed, and relaxed. xo Karen

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12 thoughts on “3 Tips for Better Sleep”

  1. Hey Karen,
    I found your site while searching just as you have said so many times in your post. First I must give Praise to the Good Lord. He sees me through everyday. I now live with Cirrhosis, portal hypertension , mitral valve regurgitation, Type 2 diabetes and my spleen is enlarged and hurts daily. Thank you for your blog and website. I would love to have a friend and be a friend.
    Tracy

    1. Tracy,

      You get it! We’re searching and looking for answers – while I don’t have ALL the answers, I do know how to keep seeking until I find them. God is surely looking over us as we walk this journey. Sometimes it’s hard to understand why we have to go through such times…. His grace is sufficient.
      I hope to write up some new recipes for those who have Type 2 diabetes. I’ve been hearing from a lot of people who are struggling with it – just like you. If you ever need anything I hope you will consider me a friend and ask away.

      Thank you for sharing from your heart.
      All my love,
      Karen

      1. Karen,
        Thank you for such a warm welcome.
        I love your site. such an inspiration to all of us.
        I am so thankful it popped up in my searches. There is so much information here.

        Thanks!

        1. Karen,
          I have searched high and low and read everything I can on spleen problems associated with cirrhosis. Do you have any thoughts on this? Any help is appreciated.

          Thanks!

          1. Hay girl,
            Thanks so much for asking. There’s a blog somewhere! Let me dig in my word docs and see if I can post it this week.
            xoxo Karen

        2. Tracy,

          Me too. It’s a bit lonely in liver land if you don’t know anybody else who is trying beat the odds. I look to you for inspiration. When I’m all down and out in the middle of the night, I get on and read.

          You have officially motivated me to update some posts and topics. So I’m working on platelets now. There are so many angles to living with liver disease. Always remind me to stay relevant and current, ok? It keeps our brain sharp and our body healthier.

          xoxo Karen

  2. I had a problem to get sleep. I went to doctors how i can overcome this problem. My last doctor advice me not to eat anything 2 hours before go to bed. This was my critical point. Thank you.

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