- Use natural and artificial lighting to your advantage.
- Enjoy at least fifteen minutes of bright morning sunshine. Then, in the evening, dim the lights so your brain knows it's time to release melatonin in preparation for sleep. Think of this as emulating the natural darkening of the day as nightfall arrives.
- Make your bedroom a sanctuary for relaxation and sleep.
- The bedroom doesn't have to be fancy, but it should be clean and comfortable. Clutter disturbs the mind and creates stress.
If possible, don't work in your bedroom, especially on your bed. Let your brain associate the bedroom with only relaxation, sleep and sex.
- Establish a nightly bedtime ritual.
- Bedtime rituals condition your mind to prepare for sleep. Start your rituals an hour or so before bed.
Have set times to go to bed and wake up every day. Stay close to this schedule on work days and days off as much as possible.
This insomnia tip is for bedtime snackers. About an hour or so before turning in, have a small snack containing tryptophan. This amino acid promotes the production of calming serotonin and sleep-inducing melatonin.
Include protein and complex carbohydrates in your snack. Milk and crackers, an apple with cheese or almonds, cereal with milk, egg or meat with toast, or a small peanut butter and jelly sandwich are good choices.
Sip a cup of relaxing and calming herbal tea with your snack. Valerian, chamomile and passionflower are three herbs commonly found in calming blends.
Avoid a large meal, stimulating beverages or too many carbohydrates. You'll have trouble falling asleep and when your blood sugar drops during the night it may wake you up.
Practice relaxation techniques during the day and as part of your bedtime routine to keep your stress levels low. There are many natural stress relief techniques that reduce and eliminate chronic and current stress levels.
Don't read disturbing articles or watch the news, television shows or movies that are stressful or stimulating before bedtime.
A hot bath or shower an hour or so before bedtime will help you relax and unwind. Heating up your body and then allowing it to cool down nicely simulates the natural cooling down of the day. This acts as a signal the brain to release melatonin in preparation for sleep. Dimming the lights does the same thing.
- Practice good sleep "hygiene".
- Keep cell phones or cordless phones far away from the bed to reduce electro-magnetic waves.
Do what you can to eliminate intermittent noise or cover it over by running a fan, white noise machine, or noise canceling headphones.
The air temperature in the bedroom should be cool, but not cold. If you get cold feet, wear a pair of cotton socks. Otherwise you may have trouble falling asleep and staying asleep.
When it's time for sleep keep the room dark, totally dark, if possible. Use black out shades and remove or cover electronics that emit light. Wear an eye mask if necessary.
Have a comfortable mattress and pillow. Encase your mattress and pillows with allergy barriers if you are allergic to dust mites. Get a new pillow every year or two, Dust mite waste and molds build up to excessive levels over time.
Blankets should keep you warm, but not hot. Keep your bedding clean and tidy. If you live in an area of the world where mosquitoes are a problem, surround your bed with netting.
- Reduce mental distractions.
- This insomnia tip is important if you keep yourself awake worrying or thinking too much.
Keep a pad and pencil next to your bed to your bed so that you can record anything you are worrying about or need to add to your "to do" list. Once you record it, acknowledge that it will be there for you to look at tomorrow and release it.
When you need help falling asleep, try doing a meditation that keeps you relaxed and focused on a particular topic or sequence.
Brainwave entrainment CD's that guide you into the delta frequency and ambient music, like Steven Halpern's "Chakra Suite" may also lull you to sleep. Keep your mind on the meditation or music, not your troubles.
- Address your reasons for insomnia.
- Your habits, thoughts and behaviors can interfere with sleep. Some of these are easily correctable once you're aware of how they are affecting your sleep.
If you have a medical condition that interferes with quality sleep, consult your medical provider for more insomnia facts related to your condition. Work together as a team to explore techniques, different medications, and natural insomnia tips that will help you sleep better. Your health and well-being depend on it.
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