Managing Insomnia
By Katherine Cully
Insomnia is caused by a variety of factors, and many subcategories of the condition have been defined. As a result, there are medical treatments that exist, but a large number of pharmaceuticals used to treat insomnia can have potent and negative side effects. It is an issue I have personally struggled with, and through the process of trying to find a remedy, I have had to learn how to manage the daily effects of insomnia. This is an extremely important topic because sleep is vital for both our physical and mental health, and it can go hand-in-hand with conditions like anxiety and depression. I want to share some tools for managing the aftermath of insomnia, specifically in terms of energy, for those in the process of trying to achieve sleep again.
One concept I learned about which I believe can apply to insomnia is the concept of the energy bucket. There are things we do during the day that fill this bucket, such as socializing with friends and exercising, as well as things that deplete it, such as difficult mental work, stress, etc. A primary issue I have in managing my insomnia is trying to retain a somewhat consistent energy level. When you are struggling with sleep, it is so important to check in with your mind and body before you decide to begin your day, and more importantly, to listen to your body if you need rest. When you finally have the energy to lift your tired limbs out of the cloudy mattress and attempt the pursuit of a full day, the concept of the mental energy bucket can be extremely useful for keeping yourself outside of the bed as long as you are able and in a good temper. I began trying to create a schedule based on the times I may “hit a wall” during the day and to try to integrate energy-filling activities during these moments.
For example, I know that one moment I particularly struggle with is the morning, so I began to do my usual weight-lifting training in the morning when it would provide me with the boost of energy I needed instead of at night when I was trying to settle down for bed. I save energy-draining activities, like copious amounts of homework, for times after I have filled my bucket to the best of my ability. The bucket also serves as a great reference for checking up on yourself. You begin the day with your bucket at a baseline level of full, but maybe this has been affected by the night of sleep before. If your bucket is at an extreme low, you shouldn’t be pouring more energy out when you know you need to take it easy that day.
As a yogi, I love to integrate this energy-filling and anxiety-relieving technique into my schedule. There has been recent research on the practice of yoga nidra—deep meditation—that has immediate beneficial effects. Thirty minutes of yoga nidra is equivalent to two to four hours of sleep, and also immediately reduces symptoms of anxiety. This practice can be extremely beneficial to integrate into the practice of managing insomnia, and guided meditations can easily be found online for free.
These suggestions can be used to create a schedule that maximizes your baseline energy when you are dealing with the negative effects of insomnia. However, it must be noted that there are certain things that can accelerate this damage if not used properly. For example, we often resort to caffeine when we are feeling exhausted, but people often do not realize that it takes twelve hours for the compound to completely clear from your system. If one decides to drink an afternoon coffee, it can make it difficult to get your sleep back on track. Thus, take heed when looking at artificial energy alternatives. Everyone’s habits are unique, so it requires personal reflection to decide which supplements boost or impede your energy levels.
While insomnia can be a process to resolve, I hope that these tools prove useful for managing energy when experiencing this issue. Experiment with your schedule and see what works best for you, and most importantly, stick to it!
