I think the consistent wake-up and bed-time is so helpful. For me, worrying at bedtime is what I struggle with the most. Your cat is adorable! Orange tabbies are the best 🧡😸
Avoiding ANY drinks (good-bye evening cup of herbal tea) after about 6 pm helps me. Also, tuning in to "body time" ...this on & off of Daylight Savings Time is SO stressful! I try to keep a consistent sleep schedule according to my own body/brain, which means I was up at 5:30 "clock time" instead of my usual 6:30. I'd be glad if DST would just go away!
I really appreciated your focus on practical steps to improve sleep—it’s such a refreshing approach compared to rigid, overwhelming rules. The point about reducing light exposure in the evening stood out to me; it’s amazing how much our modern habits, like screen time, interfere with natural rhythms. I’ve been working on this myself, and using nightease sleep glasses (https://gloojo.com/nightease-sleep-glasses/) has been a game-changer for cutting down blue light and making it easier to relax before bed.
Your emphasis on consistency over perfection also resonated—it’s so freeing to focus on patterns rather than stressing over a perfect night’s sleep. That shift in mindset has helped me improve my rest without unnecessary pressure. Thank you for breaking these concepts down so clearly—it’s a valuable reminder that better sleep is achievable with mindful, simple changes.
Hi Julie, I swear by trazodone and have taken 100mg at bedtime for years. It’s wonderful for me and non-addictive (I am in recovery.) I also take it with melatonin and magnesium.
I’m sensitive to Benadryl - makes me hyperactive and anxious - but I take doxylamine succinate (also an antihistamine) on occasion, which is hard to find except on Amazon.
I also suffer from chronic pain so, on the advice of my PCP, I’ve recently added 300mg gabapentin to my nightly routine. I’m 53 and menopausal so the bonus is that it also helps with my night sweats.
Hope you find some relief; insomnia is the most desperate feeling ever!!!
Thank you for laying this all out! I appreciate the practical advice that ultimately returns the focus to sleep hygiene as the most important part of dealing with sleep difficulties.
A nurse practitioner at the long term care facility where I used to work frequently prescribed magnesium glycinate for insomnia. What is the upper limit in dosage? Is all magnesium the same with regard to side effects?
Sleep apnea is more common then we realize - with increasing impact as we age. If you have sleep apnea (even mild), using a CPAP to sleep will improve your sleep, your energy, your life, immensely. CPAPs now come with "nasal pillows" - small soft silicone nose pieces that are comfortable - no more of those ghastly face masks which have given CPAP therapy such a stigmatized image.
How important do you think a consistent wake-up time is? I wake up at 5am to exercise several days a week and closer to 7am some other days. Should I try to keep my wake up times earlier together? My bedtime is pretty consistent around 10:30.
I think the consistent wake-up and bed-time is so helpful. For me, worrying at bedtime is what I struggle with the most. Your cat is adorable! Orange tabbies are the best 🧡😸
Avoiding ANY drinks (good-bye evening cup of herbal tea) after about 6 pm helps me. Also, tuning in to "body time" ...this on & off of Daylight Savings Time is SO stressful! I try to keep a consistent sleep schedule according to my own body/brain, which means I was up at 5:30 "clock time" instead of my usual 6:30. I'd be glad if DST would just go away!
I really appreciated your focus on practical steps to improve sleep—it’s such a refreshing approach compared to rigid, overwhelming rules. The point about reducing light exposure in the evening stood out to me; it’s amazing how much our modern habits, like screen time, interfere with natural rhythms. I’ve been working on this myself, and using nightease sleep glasses (https://gloojo.com/nightease-sleep-glasses/) has been a game-changer for cutting down blue light and making it easier to relax before bed.
Your emphasis on consistency over perfection also resonated—it’s so freeing to focus on patterns rather than stressing over a perfect night’s sleep. That shift in mindset has helped me improve my rest without unnecessary pressure. Thank you for breaking these concepts down so clearly—it’s a valuable reminder that better sleep is achievable with mindful, simple changes.
Certain activities between consenting grown ups can also be helpful.
What are your thoughts on trazadone? Signed, a 54-year-old woman who doesn’t like to take sleep aids and woke up at 2:13 am and is TIRED!
Hi Julie, I swear by trazodone and have taken 100mg at bedtime for years. It’s wonderful for me and non-addictive (I am in recovery.) I also take it with melatonin and magnesium.
I’m sensitive to Benadryl - makes me hyperactive and anxious - but I take doxylamine succinate (also an antihistamine) on occasion, which is hard to find except on Amazon.
I also suffer from chronic pain so, on the advice of my PCP, I’ve recently added 300mg gabapentin to my nightly routine. I’m 53 and menopausal so the bonus is that it also helps with my night sweats.
Hope you find some relief; insomnia is the most desperate feeling ever!!!
That is so good to hear. Thank you! I’m always worried about long-term effects and potential cognitive decline so it’s helpful to hear from you!
Thank you for laying this all out! I appreciate the practical advice that ultimately returns the focus to sleep hygiene as the most important part of dealing with sleep difficulties.
A nurse practitioner at the long term care facility where I used to work frequently prescribed magnesium glycinate for insomnia. What is the upper limit in dosage? Is all magnesium the same with regard to side effects?
Sleep apnea is more common then we realize - with increasing impact as we age. If you have sleep apnea (even mild), using a CPAP to sleep will improve your sleep, your energy, your life, immensely. CPAPs now come with "nasal pillows" - small soft silicone nose pieces that are comfortable - no more of those ghastly face masks which have given CPAP therapy such a stigmatized image.
How important do you think a consistent wake-up time is? I wake up at 5am to exercise several days a week and closer to 7am some other days. Should I try to keep my wake up times earlier together? My bedtime is pretty consistent around 10:30.