[Jes]

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