10 INSOMNIA TIPS

1. Detox yourself …

There are many foods and drinks such as sugar, spicy food, red wine, caffeinated drinks etc which speed up the metabolism so while we are trying to get to sleep the body is wide awake.  Taking in these types of food anytime before trying to sleep will reduce your chance of drifting off.  Try to keep your system free of any foods that can speed up the metabolism.

2. Clear your mind …

Often we are so busy throughout the day that we don’t have time to think.  So when we finally do stop and be still, as in trying to fall asleep, all of the thoughts and anxieties that you haven’t had time for during the day start to pop in to your head.  Finding time to clear the mind by literally having a think (instead of watching TV), listening to music, or meditating before bed time can really help to relax the mind and body so that when you go to bed you feel calm and ready to sleep.  If you can’t help but think about your worries just write them down and have the intention to let them go for the night as you write them.

3.  Burn up that excess energy …

We sometimes go to bed after having a couch potato day, where we haven’t used up much energy and don’t really feel tired. Many of us have jobs where we sit at a desk all day; So we may feel emotionally exhausted at the end of the day, but physically we still have unused energy reserves.  The answer is to take some kind of exercise.  This doesn’t necessarily mean working out at the gym or going for a 10 mile run.  A walk in nature, a swim or a spot of gardening can do the trick.

4.  Shower or bath before bed …

A warm bath before bed can really help.  The heat and the water itself have really relaxing qualities and if you add a few drops of essential oil like lavender, it can have a really soothing effect before bed time.

5.  Noise reduction …

Snoring is one of the main factors for insomnia.  If snoring is your problem,then there is help out there if you ask for it.  If its your partners problem, but it’s affecting you, then convince them to visit their GP and ask for help.

6.  A clear sleeping environment …

Studies of electronic instruments such as mobiles, computers, game stations etc show that they pollute our sleeping environment. Studies have shown that the lights and displays can suppress the bodies sleep chemicals. So eliminating all of these devices would be the best solution. If this isn’t possible, then switching pc’s to ‘sleep’ and turning off all standby buttons completely could help.

7.  Hide the clock …

Many people stress about how much sleep they’re getting; And that building anxiety can sabotage their sleep.  The more you check the time, the more stressed you become and the less likely it is that you will be able to sleep.  The simple answer is to keep the clock somewhere, like under the bed where you can’t see it, but you’ll hear it when the alarm goes off. Make a promise to yourself that you won’t look at it what ever time you think it is.

8.  Let your mind slow down …

Avoid any activities that stimulate or activate the mind, such as PC games, noisy stimulating TV shows or working before bed time.  If you need to do these activities, then it would be helpful to leave it half an hour or so before bed time.

9.  Avoid napping …

Daytime napping reduces your need to sleep in the evening and refreshes your energy levels.  So avoiding the impulse to nap when feeling tired can help you to sleep at night time.

10.  There’s help out there …

If none of these ideas are working for you.. then there’s help in the form of therapies such as acupuncture, massage, reflexology out there. Yoga, tai chi and meditation can also help.  Listening to healing tones or music can also really help to still the mind and relax the body before sleep.

 

 

 

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