Good Night, Sleep Tight: How I’m Working on Better Sleep (and How You Can Too)

Hey there lovely!  I’m just a gal who wants better sleep and in today's blog post, will be sharing some of the things that I have learned with you on how to do just that.

I’ve been dealing with severe sleep apnea for well over 30 years, and I’m on a mission to actually feel rested instead of constantly exhausted.  Throughout that time, I have tried many, many things to get better sleep and have also spent a lot of money too.. I've tried the Cpap, braces and am now using the Inspire implant which seems to be working the best for me.  Even though I've tried all of these things, there's still been something missing so  I've gathered all of my notes and looked through all of the things that I've tried and felt that maybe it was time to talk more about sleep and sleep apnea and why getting good sleep is so important for everyone's well being.

First off before we get started.  I’m not a doctor nor do I pretend to be. I am  just someone learning, experimenting, and trying to make each night a little better. These are tips that were suggested to me, and that I use in my own life and I’m sharing them in case they help you too. 

Before we begin, let me suggest that if you suspect issues with your sleep, please see a medical professional who can talk to you about what is going on, providing testing, etc.  Sometimes its more than just not sleeping well but possibly medical conditions that are causing you to have difficulty. 

In my case, I have a medical condition called Obstructive Sleep Apnea.  It is a sleep disorder where the soft tissues in the back of the throat, such as the tongue and palate, collapse and block the airway during sleep. This causes repeated pauses in breathing, known as apneas. Apneas are part of a condition where breathing temporarily stops during sleep.  With that can come all sorts of other health issues if left untreated so please, talk to a Doctor if you suspect you have sleep issues!  

📊 A Few Eye-Opening Sleep Stats

• Around 30 million U.S. adults are living with Obstructive Sleep Apnea — but most are undiagnosed. (American Lung Association)
• Researchers call OSA a “hidden health crisis” due to how often it goes untreated. (University of Minnesota Medical School)
• Beyond apnea, the National Heart, Lung, and Blood Institute estimates that 50–70 million Americans have a sleep disorder, and 1 in 3 adults don’t get enough rest. (NHLBI.gov)

Those are some pretty eye opening stats!  So, again, please get checked out if you are having issues sleeping!

Living with severe sleep apnea and multiple chronic illnesses means I feel this on a deeper level. Fatigue, brain fog, and restless nights are a constant battle and to be quite blunt, it just plain sucks feeling this way!  So improving my sleep is one of the best things I can do for myself so that I can work on feeling better.

🛏️ Setting the Scene for Better Sleep

Ready for a better sleep?  Here are my “Good Night, Sleep Tight” Tips.  I think that these are cozy and practical and can work for anyone who wants better sleep.. Each one is meant to make bedtime calmer and cozier. 💜. Practicing these "rituals" has helped me at bedtime, even though I'm dealing with a lot of medical issues. I like the structure and routine and I feel like its a good way to wind down my day.

Disclaimer: Please note that this site does contain product affiliate links and we may receive a commission if you make a purchase after clicking on one of them.  We appreciate you doing so!

🌅 Building an Evening Ritual to Help You Unwind

Good sleep actually starts before your head hits the pillow. A calm, predictable bedtime ritual tells your brain, “Hey, we’re safe and it’s now time to rest.”

And, if you're like me and If you live with chronic illness or chronic pain, winding down slowly can help you shift your nervous system from “fight or flight” to “rest and restore.”  I've really been working hard on this part of my journey because I know that the amount of rest I get each night impacts a lot of how I feel the next day as I mentioned earlier in this blog post.

Here are a few gentle things to try before bedtime:

• Dim the lights an hour before bed.  Use soft, warm lights that helps signal the melatonin to kick in.  I like to add in candles or fairy lighting.
• Turn off screens (or switch to night mode). Scrolling before sleep overstimulates your brain.
• Make a warm drink like like chamomile or magnesium tea. Enjoy it, sip it slowly and breathe deeply.
• Do gentle stretches or deep breathing. It helps your body release tension and pain from the day.
• Take a warm bath with Epsom salts or a soothing soak blend. The drop in body temperature after helps you fall asleep.
• Moisturize or use a sleep balm.  This helps turn it into a small act of self-care.
• Write in a journal.  Jot down gratitudes, dump your thoughts, or make a list of things you’re letting go of for the night.
• Diffuse calming oils like lavender or chamomile, or spray your pillow with a linen mist.
• Put on your coziest sleepwear, grab a soft blanket, and settle into comfort.

You don’t need to do all of these.  Just choose one or two off this lis that feels doable and comforting. Over time, your body will begin to associate these cues with rest and relaxation.

💬 A Real-Talk Note About Chronic Illness and Rest

For those of us living with chronic pain or illness, getting a full night’s sleep can feel like chasing something just out of reach. Some nights are good, some are restless and every once in a while, you might be lucky enough to feel like you actually got a good night. All of that’s okay.

While a solid eight hours may be ideal, any sleep is still healing. Every nap, every doze, every quiet moment of rest gives your body a chance to repair and recover. So don’t feel guilty if your sleep doesn’t look “perfect.” Mine certainly does not. You’re doing your best in a body that works differently, and that alone deserves grace. Rest when you can, however you can because any rest is progress toward healing. 💜

⚠️ Disclaimer

I’m not a medical professional.  I'm just a gal with sleep apnea and chronic illness trying to get better sleep and feel better overall. Everything shared here is for general lifestyle purposes only and not intended to replace medical advice. Please consult your healthcare provider for any sleep or health concerns.

🌙 Final Thoughts

You deserve rest that feels peaceful, restorative, and nourishing. Explore my Good Night, Sleep Tight Benable Collection.  It's filled with cozy finds like bamboo pajamas, sleep masks, and calming teas that I think you might enjoy incorporating into your nightly routine. (If you like creating lists and enjoy pinterest, than Benable might be fun for you to join too.  Here's my special invite link.  You can join now without having to be on the waitlist). The things noted on my list have really helped me with winding down my evening and working towards an even better nights sleep!  All of that I feel has been helpful in my own healing journey. 💜

In this together,

Laura