{"id":1928,"date":"2020-01-25T21:40:48","date_gmt":"2020-01-25T21:40:48","guid":{"rendered":"https:\/\/donovancarper.com\/?p=1928"},"modified":"2020-11-06T10:26:28","modified_gmt":"2020-11-06T19:26:28","slug":"my-insomnia-experience-part-2-taking-my-life-back","status":"publish","type":"post","link":"https:\/\/www.donovancarper.com\/index.php\/2020\/01\/25\/my-insomnia-experience-part-2-taking-my-life-back\/","title":{"rendered":"My Insomnia Experience: Part 2, Taking My Life Back!"},"content":{"rendered":"\n
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In this post, I describe how I overcame the need for sleep medications and reclaimed my life from insomnia (Image credit: Simon Robben<\/a> at Pexels)<\/figcaption><\/figure>\n\n\n\n

This post covers the lifestyle changes I used to overcome my insomnia and ditch the sleep medicines. I discussed the first five months of my personal struggle with insomnia in \u201cMy Insomnia Experience: Part 1, Sleep Medications<\/a>.\u201d During those early months, I was desperate and turned to sleep medications like many people. However, as a registered nurse, I was all too familiar with the long term dangers and side effects of sleep medications and I knew I had to find a more permanent, \u201cdrug-free\u201d solution.<\/p>\n\n\n\n

But what, exactly, was that \u201csolution?\u201d The entire reason I was taking sleep drugs was because quick fixes had already failed. Over-the-counter supplements such as valerian root, chamomile tea, melatonin and various herbal supplement formulations failed miserably. Another $20 for a supplement, another night waking up around midnight and staying awake most of the night.<\/p>\n\n\n\n

Soft music, YouTube meditations, and podcast meditations also had failed. I even practiced mindfulness meditation and exercised routinely, and yet, I had full blown insomnia. I began to believe \u201csomething\u201d was wrong with me. Maybe there was something wrong with the parts of my brain that regulated sleep. Maybe I would never sleep normally without sleep medications again. <\/p>\n\n\n\n

The answer to my sleep problems as it turned out, was not in finding \u201cthe right\u201d herbal supplement or podcast series or YouTube meditations. The answer certainly was not going to be long term dependency on sleep medications\u2013I couldn\u2019t accept that. Turns out, the answer was not one but many mindset and lifestyle changes over time that, combined, would restore my ability to sleep again naturally through the night. <\/p>\n\n\n\n

Insomnia: Rule out medical causes<\/h3>\n\n\n\n

NOTE: Insomnia and frequent awakening can be a sign of an easily treated condition such as sleep apnea. (I had a sleep study years before due to snoring and had ruled out sleep apnea in my case). It can also be a complication of a host of acute and chronic illnesses or due to side effects from medications. This post is NOT a substitute for coordination with a licensed health care provider.<\/strong> <\/p>\n\n\n\n

All medication and supplement decisions need to be coordinated with a qualified health care provider. While the following items helped me, everyone\u2019s case is unique. This post is strictly for informational purposes. <\/p>\n\n\n\n

Insomnia recovery step 1: A new mindset<\/h3>\n\n\n\n

Reclaiming my life from insomnia required a total lifestyle overhaul. Everyone that suffers from insomnia feels anxious about it. Further, everyone suffering from insomnia wishes they could sleep \u201cnormally\u201d or without problems. <\/p>\n\n\n\n

However, wishing, feeling anxious, complaining, going onto forums and social media\u2013all these things are WORTHLESS unless this energy is used to fuel and motivate serious lifestyle changes. YOU may not be \u201cbroken,\u201d but there\u2019s a good chance your lifestyle is. <\/strong>The first resource that provided me with information leading to real improvements in my insomnia was the book by Sasha Stephens, \u201cThe Effortless Sleep Method.\u201d I drew heavily on this book, applying principles progressively as I learned them. A copy of this book can be ordered here<\/a>.<\/p>\n\n\n\n

What\u2019s so great about the book? Stephens (2010) really tackles the flawed mindset and harmful adaptations so many people suffering with insomnia unconsciously adopt. According to Stephens (2010) insomnia sufferers need to:<\/p>\n\n\n\n