Creating your sleep routine for to those of us with chronic illness symptoms is just as important as our medical regime. Broken or non-existent sleep, which is our norm, can exacerbate all of our symptoms. This makes all of our symptoms worse than they need to be. Developing a good bedtime starts about an hour before bedtime and continues until the morning. Following is the routine I follow and it ensures that I have given it all I can.
Creating A Sleep Routine By Making Yourself Pillow Comfy
Have a comfortable pillow for sleeping. Yes, even with a wedge I use a pillow and mine is a Bamboo one. It is great because bamboo is a natural product. I am also a side sleeper so I also use a body pillow. My breathing is better if I am on my right side and my body pillow keeps my spine in alignment and relieves hip strain by keeping my knee’s raised.
Creating A Sleep Routine with Mattress, Sheets and Curtains
Invest in as good a mattress as you can afford along with the best quality sheets. Cotton Percale is a great choice and remember that thread count matters. I have one set of sheets with a thread count of 750 and they feel like velvet. Promote sleep by using light filtering curtains to keep your room dark. Sleep in the dark so you will wake in the light.
Room Temperature
My room is kept at a cooler temperature and to do this, I use an overhead fan as well as a desk fan and keep the window open, just a little bit. This keeps air circulation at an ideal level. This also helps to cut outside noise by creating its own white noise. If your room is dry you may want to keep a pot of water on the heat register and if it is damp you can always use de-humidifier. Studies show that we sleep better in a cooler room.
Keeping It Clean
Vacuum and clean your room daily especially if pets sleep in your room or on your bed. Never let dust pile up on bed posts or dressers and keep the floors vacuumed or swept. Always use scent free products for cleaning. Change your sheets as often as possible and keep them laundered with scent free products.
Getting Ready The Night Before
Morning appointments will require you to start getting ready the night before, setting out your clothes and shoes. Preset your coffee or tea for the morning and have as much of your breakfast pre-made as possible. When your day consists of a “to go lunch” have it packed and ready to take with you. Morning is not the time to be running around trying to get out the door.
Creating Your Sleep Routine
After you have taken your medications, you have about an hour for them to take effect, so plan your hour before bed.
- Always go to bed at the same time every night, and if you must, set the alarm for the morning to get up.
- Grab a cup of chamomile tea, have it with honey but NO carbonated, caffeinated or alcohol beverages.
- Turn off the TV and all electronics. Read a good book for a while or do a puzzle
- This is a great time to meditate and practice mindfulness.
- Try to find a place without noise and chatter. If you can find a room with a door to close, it’s even better.
- There are many options for meditation and mindfulness, so don’t settle for the first one you stumble upon.
- Snack lightly on pistachio’s, walnuts, almonds, cheese, pretzels or cereal.
- You may have to cut out naps in the afternoon if you are not sleeping well at night.
- Keep in mind that our compromised lungs may need more than 8 hours of sleep per night. Listen to your body.
https://catchyourbreath60.com/my-new-sleep-secret/
Its time to have a look at your journal and keep up to date on your day.
