How can I improve my sleep?

It sounds like you’re having difficulty both falling asleep and then staying asleep? I’ve struggled off and on with this myself and it’s both frustrating and exhausting.
I’ve found that lavender scent on an eye pillow and the gentle hum of a fan/air conditioner can lull me back into rest.
As for initially getting to sleep, I find changing the setting in in key to re-setting my brain into a restful place. I’ll walk outside into the cold and do a brief walk around the backyard and then transition into different clothes to slip into bed. Ill focus on my thoughts floating away down a river if my mind starts thinking about work again.
Just some other ideas, hope they help!

Have you tried having something warm before going to bed? Perhaps a chamomile tea instead of milk? Works wonders for me. I also tried taking melatonin supplements, and it worked, but I really do not want to take something that I might depend on in the future. Have you tried listening to soft music or those that mimic the sound of nature? What about essential oils that can calm you like cedarwood or lavender?

As adults, our hands are full most of the time and this can be the reason why you have trouble sleeping. I also experience it especially when situations are stressful for me and my family. If you are an overthinker, like me, the more you will find your sleep wide awake at night. I know it's easier said than done but as long as you do not calm yourself from all your worries, you will end up not getting enough sleep and the quality sleep you wanted.

Boy, I wish we could all sleep as we did in our teens! The more you stress about sleep issues, the worse it gets.

Reading a rather dull book always puts me to sleep. The middle of the night wake-up tends to be more of a problem. Mulling over issues amplifies the sleeplessness.

A sound matching has definitely helped me sleep better as I am a light sleeper.

Some may not agree with the following recommendation; Sleeping in a separate room from my hubby has helped with my sleep issues. I have trouble enough sleeping without someone else waking me up with snoring, rolling around, or getting up and down from the bed.

I purposely try to compartmentalize my anxieties and concerns during the night. Not ruminating about my problems at night has helped me go back to sleep easier.

Sometimes, in the middle of the night and I can't sleep, I get up, move around a bit, and then try again to get shut-eye. That usually helps get me back to sleep better than tossing and turning for hours.

I hope that you find a solution. Being sleep-deprived is NO fun!

Please check with your health care provider before trying supplements... I have used a combination of Valerian root, magnesium, and passion flowers for over a decade now, and rarely am I not able to fall asleep and stay that way. You could also look into melatonin or Ashwagandha, both support your rest and central nervous system.

I am also an overthinker, and it takes a LOT of winding down at night for me to relax my mind. I rely on Insight Timer, a mostly free, app which includes a wide variety of music and sounds to sleep by. My favorite is Floating.

If you can take a hot soak instead of a shower, there are brands of bath salts which contain lavender, chamomile, and eucalyptus, all which can support healthy relaxation. I tend to make the water as hot as possible, which produces sweat, almost like a workout, and promotes detoxification, another way to help you relax.

I completely agree with the Journaling suggestion, especially the gratitude aspect. This really helps us overthinkers remove the negative, or just realistic, thoughts and instead feel a sense of peace and calm.

Another thing I have to do is avoid sugar and caffeine after 6-7, as these really exacerbate my ability to relax and sleep. If I have to have a coffee at night, I choose a decaf blend which contains Ashwagandha.

Hope you are counting your Zzzz's soon!

I'm with you. Falling asleep at the end of the day should be an easy task, but as parents, it can be the first chance you actually have to yourself. So your brain starts going a mile a minute.

I've found that journaling helps. Getting everything on paper and out of my brain helps me decompress. If I can't journal, even listing a few things right inside my head helps.

For example, I think of three things I accomplished for the day - as sort of a pat on the back to myself. Then, I think of 2-3 things that are my goals for the next day.

Breathing exercises and meditation are also great. There are a lot of apps out there that can help you out. You can listen to sounds or voices that will help you relax and disconnect.