Insomnia relief is sought out by millions every day.  Insomnia is one of the most difficult health issues today.  When you are surrounded by people who are able to fall asleep within five minutes, it is especially frustrating to have them say, ”just relax and you’ll fall asleep as fast as I do.”  Without adequate sleep, you can feel tired, stressed, sick and have trouble focusing.  You want to find anything that will help you sleep.  Perhaps a few suggestions will help.

Daily Habits

·         Exercise:  Doing some form of activity that you enjoy earlier in the day can lead to better sleep at bedtime.  But don’t exercise within 2 hours of bedtime.  Aerobic exercise such as running, swimming, and other activities that increase your heart rate for a lengthy time can energize you at a time when you need to relax and prepare for sleep.

·         Naps:  A brief nap (30 minutes) earlier in the day can be energizing. Avoid naps close to your evening meal or after your meal.  Avoid naps in a recliner in front of the TV.  When you find yourself getting sleepy, move to your bed at that time, or do something that requires some form of mental activity until bedtime. Getting into the habit of sleeping in a recliner will not help you break insomnia when you move to your bed later.

·         Caffeine Use:  If you drink caffeinated coffee, tea, soda, or energy drinks,  stop drinking caffeine within 8 hours of your bedtime.  Read labels on over the counter medications.  They may contain caffeine, and the stimulant properties of caffeine may keep you awake.

·         Meals and Snacks:  If you eat large meals or spicy foods within a few hours of bedtime, you may have much difficulty falling asleep.  Several foods will help you relax:  yogurt, milk, bananas, turkey, and pasta.

Sleep Hygiene

·         Quiet:  Make sure your sleeping area is quiet.  Ask roommates to respect your need for sleep by turning the volume down on the TV and music, and by lowering their voices.  If close neighbors are noisy, ask for quiet.  Play quiet, restful music or nature sounds at bedtime.  You may find that a fan provides “white noise” to block out other sounds.  Ear plugs are also an option.

·         Bedtime and Wake Time:  Make your bedtime consistent, both on work nights and time off from work.  Awaken in the morning at the same time every day.  Your body will get used to this routine, and it will lead to an easier time in falling asleep.

·         Bedtime Routine: Get ready for bed in a consistent way every night.  For example, take your bath or shower, dress in your night garb, and engage in quiet activity, such as reading before bedtime.  It is important not to watch a television program or talk with someone by phone and get excited or upset.  You will become so agitated that you cannot shut off your brain when you turn off the lights to sleep. Engaging in a quiet activity like reading, listening to music, or meditating can become your body’s signal that it’s time to unwind.

·         Bed:  Be sure to use your bed only for sleep and intimacy with your partner.  Do not watch television, work on your computer, or read while you are in bed. 

·         Comfort:  Relief from insomnia occurs when you become mentally and physically comfortable.  Be sure your bedroom is a comfortable temperature for sleep.  You may prefer a cooler temperature during sleep with an open window for fresh air or a fan for cool, circulating air.  If you are someone who cannot sleep if your feet are cold, wear socks to bed or invest in a foot warmer, a cloth bag of herbs that can be warmed in a microwave oven at bedtime and placed in your bed near your feet.

·         Fluids:  If you get up to urinate more than once during the night, limit your fluid intake before bedtime.

·         Clock:  If you are a clock watcher during the night, turn the clock around.

Sleep “Aids”

·         Alcohol: Avoid a routine of alcohol at bedtime.  Its relaxant effects are not lasting and you may awaken later, unable to return to sleep.  Also, all forms of alcohol dehydrate.  They may cause you to urinate more during the night.

·         Nicotine:  While nicotine users may smoke or take a dip at bedtime to relax them, when the blood level of nicotine falls, they may have to use again during the night to fall back to sleep.

·         Sleeping Pills:   If you need relief for insomnia, you can always try prescription pills.  However, this type of relief may become habit forming and do not result in the most restorative, restful stage of sleep.

·         Herbs:  If you’d like to try natural insomnia relief, try an herbal tea that contains chamomile.  Or talk with your pharmacist about melatonin for sleep.  Your pharmacist is a good resource to determine if your prescription meds and herbs can be taken safely together.

Dealing with Worry

·         Worry and Problem Solving at Bedtime:  Try to put worry and your problems aside at bedtime.  If you fret about the next day, put together a “to do list” earlier in the evening.  Talking things out with a friend or journaling earlier in the evening can help.  Ask yourself, do I have any control over this?  If you have no control, let it go.

·         Spiritual Practices at Bedtime: Prayer, reading inspirational books, listening to spiritual music, writing in a gratitude journal, and meditating are all forms of spiritual practice that can ease the mind and help you relax at bedtime.  

·         Early Morning Worries:  Maybe you have no trouble falling asleep but awake for some reason and can’t fall back to sleep.  If you are lying in bed thinking for over 15 minutes, go to another room, write down your thoughts.  You don’t have to solve the problem.  Just get the words and thoughts out of your mind and on the paper.  You will find that your mind and body can relax and you can sleep again.  Sometimes, reading, listening to music, or watching a non-stimulating TV show will relax and distract you.

·         Relaxation Exercises:  Try these 3 techniques:

·         Focus on Breathing:  When you inhale (slowly and deeply, allowing your abdomen to rise), say “I am” and when you exhale (slowly and your abdomen falls) say “relaxed”.  Continue for several minutes.

·         Body Scanning:  Bring your attention to different muscle groups in your body from your feet to your forehead and tell each muscle group to relax.  “I am letting the muscles in my feet relax. (Pause and breathe).  The muscles in my calves are relaxed,” etc.

·         Favorite Scene:  Think about a relaxing place either indoors or outside.  Think about what makes it relaxing for you.  Focus on the details of what you see, hear, smell, taste, and feel.

When to seek professional help for insomnia

If you have chronic pain, insomnia treatment requires pain relief, so seek help.  Many areas have pain management services that can help you with your pain and sleep problems.

Most often, insomnia lasts only a short time.  If your insomnia persists for 2 weeks after consistently trying all of the techniques offered, seek the help of your health care provider and/or a counselor.  If your insomnia is complicated by depression and anxiety, you can benefit from counseling and appropriate medications, as well as the sleep tips provided here.  Other medical problems that cause insomnia include: fibromyalgia, congestive heart failure, lung problems, and gastrointestinal problems.  Do not delay in seeking help.  Poor sleep is a quality of life issue that impacts your mental and physical health. Take action today.

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