Jes Posted March 26, 2008 Share Posted March 26, 2008 Kindness of Lauren: http://www.pandys.org/Insomnia.pdf Tips for Coping with Insomnia -Aroma therapy especially lavender -Pillow sprays -Taking a relaxing shower/bath before bed -A cup of hot tea or hot chocolate -Drinking warm milk -Sleeping pills when prescribed -Washing your face -Journaling down thoughts before bed -Cuddling with a person, pet or stuffed animal -Listening to light music -Exercise during the day (not at night) -Avoiding TV before 30 minutes before bed and during the night -Walking in the afternoon -Cutting back caffeine intake (no more than 2 cups per day) -Avoid all caffeine 4 hours before bedtime -Using a heating pad to keep your feet warm (unplug it before you go to sleep) -Having a relaxing bed time routine that you do every night -Meditate before bed -Yoga before bed -Reading a light book (nothing heavy, but don't read in the bedroom; find a quiet place somewhere else to read -Keep regular sleep hours: wake up and go to sleep at the same times -Cut back on alcohol consumption and smoking -Avoiding doing other things in bed like work, reading, or watching TV; only sleep there -Resist the urge to take naps; if you do nap limit it to an hour -Keep your bedroom as cool dark and quiet as possible -Have regular sleep and waking hours -Eating regular meals during the day will help with sleep at night -Color/draw before bed -Get out of bed if you're not sleeping within 15 to 30 minutes; go back to bed once you feel sleepy -Make your bed each day and keep your bed clutter free -Dim all lights an hours before going to bed and then turn them off at bedtime -Make sure you feel safe in the house so you don't stay up worrying about not being safe -If worrying keeps you up, set aside a time each day as "worry time" and write down those thoughts -Progressive relation exercises -Have something grounding next to your bed in case of nightmares or flashbacks -Vitamins/natural supplements to help with sleep -Stretch before bed Link to comment Share on other sites More sharing options...
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