INSOMNIA – One of my own personal ‘issues’…..& this article helped me – it was sent to me by a friend & thought it may help others – not sure where she got it from so can’t give them credit – sorry!
Basic Steps to take when you have Insomnia
Talk to your doctor - to see what is going on with your lack of sleep. He or she can rule out any serious causes. Restless leg syndrome, migraines and clogged breathing passages can all prevent a good night’s sleep. Treat the cause and the insomnia will pass.
If insomnia is keeping you up, try enjoying a cup of fennel or chamomile tea – The warmth will be soothing and help to relax you. They also have chemicals which help to sedate you.
Set your alarm for an hour earlier than normal – You may feel groggy in the morning; however, you will be ready for bed sooner at night. Getting up that extra hour earlier will mean you will be ready to get to sleep quickly as soon as you go to bed.
Orienting your body north to south may be helpful – Your feet need to be pointing south, and your head to the north. This is said to put your body in alignment with the magnetic force of the Earth and position you in harmony with it. While it may seem a little odd, it does work for a lot of people.
Make sure your bedroom is dark and quiet – Even small amounts of light can make insomnia worse. Do what you can to keep the noise levels down in the room. If there is an outside noise problem, you might want to put on soft music or use earplugs.
Think about listening to classical music to help with insomnia – A lot of people say that when they listen to classical music as they’re laying down, they are able to go to sleep faster. This music is both relaxing and soothing enough to provoke sleep.
Let your stress go – Find any relaxation trick that helps you wind down. This will help your body to become rejuvenated in the morning. Methods like deep breathing exercises, imagery and meditation will help you.
A cup of warm milk could be just what the doctor ordered – It contains a sedative that is natural and will help the body release melatonin which promotes sleep. It helps to promote relaxation naturally, and can relax you mentally as you remember this approach from your childhood.
Write down your thoughts – Thinking too much about them can interfere with your sleep. One way to get these things solved is to write things down that bother you and how you can take care of them. Creating a plan allows you to relieve stress and get a better night’s rest.
Don’t drink too much within three hours of bedtime – Taking in too much liquid will make you need to urinate in the middle of the night. This will definitely have an effect on your sleep routine. Drink an appropriate amount of liquid earlier in the day to make sure your body has what it needs.
A snack can help you fall asleep – Add a little honey to some toast for a filling, but relaxing, snack. Add some warm milk, and you’ll start getting sleepy in about half an hour.
Does lying down for bed make you congested – You need to find out the reason why. An allergy may be the cause. You can also eliminate allergens by using an air filter or changing out old pillows.
Do you remember when you were a kid and your parents read a bedtime story to you? - This can be helpful for adults, as well. Find an audiobook and allow it to relax you. Music can be helpful as well.
Counter-intuitive as it sounds, those suffering insomnia need to avoid napping during the day – Naps feel wonderful. Most people, especially as we age, enjoy a good nap during the day. For many however, this can lead to an inability to rest at night. Naps restore your energy and can make it more difficult to sleep at night.
Rocking yourself can help you fall asleep – Rock for 10 minutes in a chair before you go to bed. Play some soothing tunes in the background as well.
If you feel tired in the daytime, but can’t sleep at night, do not take a nap – If you get drowsy after dinner while watching tv, then get on your feet and do something that makes you alert. Go for a walk or toss a ball around with your dog. Once you do get to bed, you will be ready for some rest.
There you go – a few ‘odd balls’ in there but think that was why I liked it – give ‘em a try & be rid of the evils of Insomnia once & for all
Cheers – GBST