Sleep issues can be incredibly frustrating and anxiety-inducing, creating a vicious cycle that seems impossible to break. I know this firsthand, as I recently struggled with sleep disruptions that began affecting my quality of life. However, through a combination of lifestyle changes, supplements, and mindset shifts, I’ve found a path to better sleep. Here’s my story and what worked for me.
The Cycle of Sleeplessness
My problems began with middle-of-the-night awakenings.
Instead of peacefully drifting back to sleep, my mind would kick into high gear, flooding with worries and racing thoughts. This created a new layer of anxiety – the fear of waking up itself. “Will I wake up tonight?” became a constant concern, making it difficult to fall asleep even when exhausted. The sleep anxiety was actually preventing sleep, creating a seemingly endless loop.
Finding Solutions Through Supplementation
Andrea Wise, my co-author in this series, was the first to make recommendations that helped. I slowly developed a comprehensive approach to addressing my sleep issues. We started with natural supplements known to promote better sleep. Magnesium (Citrate), a natural muscle relaxer, became a key component of my evening routine. I also incorporated slow-release melatonin, which helps regulate sleep-wake cycles more naturally than traditional melatonin supplements.
Diet played a crucial role as well. I adjusted my dinner to be protein-focused, as proteins contain tryptophan, an amino acid that serves as a precursor to melatonin. On some nights, if I noticed that I felt more anxious or less capable of getting tired, I might take an over-the-counter sleep aid like IbuprofenPM or NaproxenPM to help initiate drowsiness. I try to minimize taking over-the-counter medications because they do become less effective over time, and a dependency on these medications can occur. My goal is to be able to sleep normally and not drug myself.
Additionally, I would sometimes take these supplements and medications with lavender or chamomile tea (which does not contain caffeine), as both lavender and chamomile have calming effects.
Lifestyle Changes for Better Sleep
Beyond supplementation, I made several significant lifestyle adjustments. I established a strict “no caffeine after 3 PM” rule, giving my body ample time to process any stimulants before bedtime. I also incorporated a 30-minute evening walk into my routine, finding that light exercise helped tire my body naturally while reducing mental stress.
Perhaps most importantly, I created and maintained a consistent bedtime routine. This predictability helps signal to your body that it’s time to wind down and prepare for sleep. While it took time – this wasn’t an overnight fix – these combined approaches gradually helped me return to normal sleep patterns. The middle-of-the-night awakenings became less frequent, and when they did occur, I found it easier to fall back asleep. The results were very gradual, with the usual one step forward and two steps back until I could invert that. Frankly, I woke up one day at 7:30 (which was a miracle when you are waking up randomly at 3, 4, or even 2 am). The next night, I might wake up at 4 am. But at some point over the course of 3 weeks, I was able to begin stringing days of 7 am wake-up times.
New Challenges and Ongoing Work
Through this journey, I’ve recognized that stress is the underlying enemy of good sleep. Stress triggers biochemical reactions that can break down our bodies over time, affecting everything from sleep to immune function to cardiovascular health.
The next set of articles that Andrea and I will tackle is about the root cause of sleep, along with many other issues…stress management.
Andrea and I will discuss strategies that include:
– Regular breathing exercises
– Meditation practice
– Stretching routines
– Gratitude exercises
For me, personally, the goal is to shift focus away from work-related stress, feelings of being overwhelmed, and fears of letting others down. Instead, I’m learning to concentrate on what I can control and the things that bring joy and comfort to my life.
This journey has taught me that good sleep isn’t just about the hours we spend in bed – it’s about how we spend our waking hours as well. By addressing both the symptoms and root causes of sleep issues, we can create sustainable solutions for better rest and healthier lifestyles.
If you’re struggling with sleep issues, remember that solutions exist, but they often require patience, consistency, and a willingness to make meaningful lifestyle changes. Sweet dreams are possible – we just need to adjust our path(s) to find them.
About Nicholas Lamparelli
Nick Lamparelli is a 20+ year veteran of the insurance wars. He has a unique vantage point on the insurance industry. From selling home & auto insurance, helping companies with commercial insurance, to being an underwriter with an excess & surplus lines wholesaler to catastrophe modeling Nick has wide experience in the industry. Over past 10 years, Nick has been focused on the insurance analytics of natural catastrophes and big data. Nick serves as our Chief Evangelist.
Nick Lamparelli is a 20+ year veteran of the insurance wars. He has a unique vantage point on the insurance industry. From selling home & auto insurance, helping companies with commercial insurance, to being an underwriter with an excess & surplus lines wholesaler to catastrophe modeling Nick has wide experience in the industry. Over past 10 years, Nick has been focused on the insurance analytics of natural catastrophes and big data. Nick serves as our Chief Evangelist.
