Breaking the Insomnia Cycle

For the greater part of the last 6 months, I had been suffering greatly from insomnia that was progressively getting worse. Over the last month, I have successfully broken that cycle and I believe it has had to do with making many small changes. I am now sleeping better and longer without taking Valerian, melatonin, nor any other sleeping medications (though I do supplement with magnesium, I’ve done so for years). While I was generally able to fall asleep well, I was unable to remain there for more than 3-4 hours before waking. Some nights, I was unable to return to sleep at all. I was not a happy camper on those days!

This calendar year involved a slow progression of changes for me, perhaps if I had made them closer together, I’d have broken the cycle sooner. Here are the things that I did that made the biggest changes to my sleep (from my morning routine to my nighttime routine):

  • Adding Macaccino to my morning coffee has given me a more even-keeled energy boost without the jitters nor keeping me up if I choose to have some mid-afternoon.
  • Reducing the full-caffeinated A.M. coffee to 1/2 to 1/3 by mixing my grounds with decaf. There are some half-caff buying options, as well, but not if you want 1/3 caff…
  • Changing my thoughts during the day & at night:
    • I discovered how I was often thinking “how horrible I slept.” So when I noticed those thoughts, I changed them to gratitude for sleeping (even if it was not great, I found gratitude in what sleep I did get).
    • Whenever I wake up before my alarm, I avoid focusing on the fact that I’m awake; now I usually just roll over and go back to sleep. Really.
  • Turning on the “night shift” on my phone after 8:00 P.M. and reducing my night-time screen time (the blue light of electronic devices has been linked to extending wakefulness)
  • Taking Epsom Salt soaks at night before bed after stressful days – magnesium helps to calm the body and we do not store it, so we need to get it in somehow. Magnesium Sulfate = Epsom Salt and it is absorbed through our skin as we soak.
  • Unplugging my clock and not looking at the time on my phone when I do wake up.
  • Using a folded wool blanket after reading the benefits of heavy blankets for sleep (it’s folded on top of a sheet, so I can easily push my foot out and cool off if I get too hot). Wool is also supposed to help with “earthing,” or grounding of our energy, too.
  • Hanging up blackout curtains and some nights even using a sleeping mask.
  • Magnesium via Ionic Liquid Magnesium (it’s quite salty in liquid form, they also have tablets) OR the more tasty, but tart  Natural Calm
  • Meditating before bed.
  • Avoiding alcohol at night. I found it actually caused me to fall asleep and not stay asleep.
  • Listening to “sleep stories” on the “Calm” app. There’s even a story about sleep science. I’ve never heard the whole thing. It puts me right to sleep!

By sleeping well at night, I’ve had more energy during the day. I’ve also been writing more and, in general, I’ve been a much happier person.

I hope that these suggestions are helpful for anyone who is having difficulty sleeping. Honestly, I found the less sleep that I had, the more obsessive I became about sleep and the less I actually slept. Shifting my thoughts created a huge impact, but many of the small things listed above also added up to break the insomnia cycle.


Published by Tiffany

Writing out my thoughts has helped me to gain a new perspective of myself. In sharing these writings, it is my hope to help others to better understand themselves. It is my belief that with each of us who chooses this path of greater understanding of thy self, that it inspires others to do the same. This building momentum is the force that drives me to share, for in my vulnerability, I find my strength. I believe that you can also find yours there. ~~~In reading some of my posts, you will see that growth is not always pretty. It is in breaking apart and coming undone that a seed sprouts and breaks free of its own captivity. It is also out of mud that the lotus blossoms. ~~~Please join me in seeing the beauty of growth within the deconstruction of our limiting beliefs. ~~T.C.

15 thoughts on “Breaking the Insomnia Cycle

  1. An interesting post Tiffany. I must check out that Calm App plus maybe start on some magnesium. So glad you’re sleeping better. It’s a thief in the night that we really don’t need. Warm sleep hugs to you xo

    Liked by 1 person

  2. Most people are finding sleep elusive right now, unable to sleep more than a few hours, if at all. I have been through that too over the past months. Many say that this is due to powerful planetary shifts that are taking place and affecting each and everyone of us. The more sensitive we are the more we are affected. Head and neck aches too, are another symptom, which I have found cleared immediately with Acupuncture and Reflexology. Of course supplements and homeopathic remedies support us through these times too. Blessings Ashtara x

    Liked by 1 person

  3. For the last month this is the type of thing that has plagued me. I am running on fumes. I will try some of these things you’ve suggested and hope that something helps. Thank you for posting this. So very helpful.

    Liked by 1 person

    1. I hope you’ve begun to find relief.
      After posting, I’m seeing that I was caught in a bad caffeine cycle…by increasing my coffee by just one cup, I was back into being awake at 3am. It seems I’ve become sensitive to caffeine. And then using it to stay awake was just perpetuating the issue at night.

      Liked by 1 person

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