Self-Care For Insomnia
Insomnia is a problem for many people, and the worry about not sleeping
can become a problem of its own. Occasional insomnia is common and
may be a response to excitement or temporary worry. It will do you no
harm as long as you remain reasonably energetic in your daily life. Also,
you may not realize that you need less sleep as you get older, and may
think you have insomnia when you can’t get the hours you were used to
getting. If you do feel over tired or too tense to relax, try the following
tips. If you don’t get results, consult your physician—it’s possible you
may be experiencing anxiety or depression.
1. Don’t work in bed. If the bedroom is used for paying bills or studying,
entering it can become a signal to become active rather than to
go to sleep.
2. Instead of watching TV before bedtime, listen to relaxing music and
practice deep breathing for 10 or 20 minutes.
3. Get some exercise every day so your body feels tired at night.
4. Try a warm bath before bed. Adding Epsom salts will increase your
relaxation.
5. Make sure your bed is comfortable and that you are not too hot or
too cold.
6. Avoid alcohol and caffeine in the evening.
7. A snack before bed helps many people, but a big meal may keep you
up as your digestive system works overtime.
8. Use relaxation techniques such as slow abdominal breathing. Breathe
slowly, concentrating on filling your abdomen like a balloon. Continue
for up to 5 minutes at a time, but stop if you get dizzy.
9. Try some gentle floor stretches before bed. Lying down with your
feet on the floor and your knees up, lower your knees from side to
side. Tilt your pelvis forward and back several times. Slowly turn
your head from side to side. Stretch gently and slowly anywhere
you feel tight.
10. Regular massage can help relieve cumulative tension in your body.
People often report that they sleep better after a massage.