Tips for Insomnia
I want to give you some great tips for insomnia which I've collected over the years, all of which are definitely worth trying.
"To sleep, perchance to dream...”
Insomnia is a miserable situation that we all find ourselves in at one time or another.
Please note: This page is for informational purposes only and is not medical advice. Always check out any medical problem with your physician.
Top Tips for Insomnia
You feel like you're the only person in the world that's still awake! Have a look at these tried and trusted tips for insomnia:
- Our Number One Tip! Magnesium and Calcium supplement. We cannot recommend this enough as we have personal experience of this working! Take one tablet one hour before bedtime. We have found we sleep soundly throughout the night. Amazing. As we said previously, do not take any supplement without checking with your personal physician or medical practitioner first.
- Avoid the following substances for at least six hours before bedtime:
Alcohol: Very deceptive! Helps you to relax and possibly drop off to sleep quickly. However, it will cause disruptive and fitful sleep and early wakening.
Caffeine: This includes coffee, tea, soft drinks, chocolate, etc. You know the culprits! Caffeine is a powerful stimulant and will keep you wide awake.
Nicotine: Again, a strong stimulant, causing disturbed and broken sleep.
Heavy meal It's difficult for your body to relax after a large meal as your digestive system is working hard. Also, going to sleep after consuming a large meal can cause indigestion.
- Try this ancient Tibetan remedy: mix two drops of ginger essential oil into one teaspoon of a carrier oil (grapeseed oil is lovely and light). Rub firmly on the soles of both feet, pop on warm, soft socks and hop into bed. Totally soporific and one of my own top tips for insomnia!
Caution Use essential oils with extreme care, never apply undiluted to the skin and never ingest. Do not use if you are suffering from any illness or are pregnant.
- Try a light snack before bed. Warm milk works for a lot of people with a little sugar and a pinch of nutmeg. It's worth having a couple of plain cookies or crackers or lightly buttered toast as well. I wouldn't recommend cheese – it can cause nightmares.
- Develop a good bedtime routine. Have a warm bath (not hot), read for a few minutes before switching off the light; this all establishes a routine the body will recognize as a signal for sleeping.
- The bedroom should only be used for sleep and romantic activities! Absolutely no television in the room, and no work brought to bed - ever.
- If you're lying in bed for more than half an hour, unable to drop off, get out of the bed. Try doing something monotonous! Try these suggestions:
1. Watch something really boring on television! A dull documentary, an uninteresting shopping channel, a repetitive news station – you get the idea!
2. One of my personal favourite tips for insomnia! Sit quietly out of the bed of around 15 minutes and let yourself get quite cool – as you tuck back into your cosy, warm bed it becomes a natural sleep-inducing environment.
3. Try solitaire or computer chess. At 3am in the morning it can make you quite drowsy.
4. Take a run at doing your accounts or taxes – yawn! Guaranteed to send you back to bed sleepy.
- Do not have an alarm clock within view of your bed. We all need one beside our bed to get up in the mornings, but you don't need to actually see it.
- Try acupuncture. It is excellent for many disorders and is wonderful for insomnia. A lot of people find huge relief after just one or two sessions and it can be enough to break the vicious cycle of insomnia.
- Do not be tempted to take a daytime nap. It will disrupt the important sleep routine you're trying to set up.
- Avoid watching frightening, worrying or upsetting television programmes before bed. It's amazing what will come into your mind as you lie in bed!
- Try the following top tips for insomnia to ease anxiety and stress and to promote relaxation and calm:
1. Meditation. Well worth the small investment of time. Try it just before bedtime or just after you get into bed. You can learn a meditation technique or just formulate your own medthod, by using deep breathing or repeating a soothing sound or word such as 'calm', 'peace' or (hopefully) 'sleep'.
2. Essential Oils A few drops of lavender, vetiver, rosewood or camomile in a bowl of hot water by the bed, or in an electric oil burner, will be a help in creating the perfect sleeping atmosphere.
3. Deep Breathing. One of the easiest and most overlooked ways of winding down. To be effective, make sure to use abdominal breathing, inhaling and gently pushing your stomach muscles out. The majority of people 'shallow' breath (from the chest only), which can contribut to stress, depression and anxiety. To make sure you are deep breathing properly, it's best to try it out while lying down – you can then judge whether you are breathing from your abdomen as described.
4. Herbal Teas. Not everyone is keen on them, but they have been proven to work for insomnia! Herbal teas to try are camomile, lemon balm and lime-flower. Sip slowly, making sure to inhale the aromas deeply.
Don't stress out about not sleeping! It won't help.
The only result of not sleeping is that it will lead to feeling sleepy and tired – just what you need for a good night's sleep the following night.
If it becomes a regular occurrence, or already is, please get it checked out with your physician.
I hope some of these suggestions and tips for insomnia will help you. Sleep well!
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