Best Practices Guide: 101 Amazingly Simple Ways to Beat Insomnia
1 Overview The purpose of this e-book is to briefly explain what insomnia is, who it affects and types of insomnia. The bulk of the e-book, however, will focus on tips / treatments for coping with insomnia. Most of the tips come from everyday folks like you and me.
A lot of people suffer from insomnia, and they say to themselves, "I know what this is, but I can't do anything about it." However, consider the toll insomnia takes on your life, the effect it has on your family, your ability to work at a high level, and to socialize with others. The consequences are so enormous that it's important to do something about it. Don't accept it as a necessary part of your life. Use the tips found in this e-book. Sweet Dreams!
Disclaimer: The contents of this e-book are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this e-book!
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ScentToSleep.com features articles and e-books on insomnia. Filling a niche never before covered, it answers the everyday life needs of a growing market segment insomnia sufferers and their use of sleep mist. Scent to Sleep is committed to helping consumers enjoy restful sleep without the use of medications.
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3 What is Insomnia? According to the National Institutes of Health, insomnia affects more than 70 million Americans. Direct costs of insomnia, which include dollars spent on insomnia treatment, healthcare services, hospital and nursing home care, are estimated at nearly $14 billion annually. Indirect costs such as work loss, property damage from accidents and transportation to and from healthcare providers, are estimated to be $28 billion.
What is this condition that affects so many of us and costs so much? The word "insomnia" comes from the Latin in ("no") and somnus ("sleep"), so it literally means "no sleep" or the inability to sleep.
Insomnia is an inability to sleep well. It's a common problem, affecting almost everyone at one time or another. A person with insomnia may have difficulty falling asleep or staying asleep, wake up frequently during the night, or wake up earlier than desired the next morning, resulting in symptoms such as daytime fatigue, irritability, poor memory, loss of productivity, and decreased enjoyment of family and social life.
Most people have an occasional restless night, often related to short-term stress. For some people, however, poor quality sleep is a recurring or even a lifelong problem. Temporary insomnia, lasting days to weeks, affects about 50% of adults. Insomnia that lasts more than 6 weeks may affect up to 10% to 15% of adults.
How much sleep is enough varies from person to person. Although 7 1/2 hours of sleep is about average, some people do well on four to five hours of sleep. Other people need nine to 10 hours of sleep each night.
Insomnia can affect not only your energy level and mood, but also your health as well because sleep helps bolster your immune system. Fatigue, at any age, leads to diminished mental alertness and concentration. Lack of sleep caused by insomnia is linked to accidents both on the road and on the job.
4 Types of Insomnia There are different types of insomnia that you could be experiencing, and which type of insomnia youre suffering from will determine which treatment options are right for you.
4.1 Acute Insomnia Acute insomnia is short-term insomnia, usually lasting just one or two days at a time. Everyone experiences acute insomnia from time to time. Its usually brought on by short-term life stress, lifestyle habits, poor sleep hygiene, illness or medication. If youve had a bad day full of worry and anxiety or you drank some caffeine after 3 p.m., you might experience acute insomnia. Simply practicing better sleep habits or learning new stress management skills is all you need to do to counteract acute insomnia.
4.2 Chronic Insomnia Chronic insomnia is long-term insomnia occurring at least 3 nights a week for more than a month. Chronic insomnia is most often caused by emotional disturbances such as depression, anxiety, grief or chronic stress. It can also be caused by a chronic medical condition. Chronic insomnia is usually secondary insomnia, meaning that it is caused by some other chronic problem. To treat chronic insomnia, you need to treat the underlying emotional or medical condition.
4.3 Primary Insomnia Primary insomnia is insomnia that is not caused by some other problem. Primary insomnia is linked to poor sleep habits. Not setting a sleep schedule, consuming stimulants close to bedtime, letting stress build up, and unhealthy lifestyle habits such as poor diet and exercise can all contribute to primary insomnia.
Did you know?
* Studies estimate that about one-third of the adult population in the world experiences some insomnia each year.
* More than 35 million Americans suffer from long-lasting insomnia, with 20 to 30 million others experiencing shorter-term sleeplessness.
* At least 70 percent of people with depression also experience insomnia.
5 Causes of Insomnia Insomnia may be caused by a host of medical, environmental, and psychological factors. While occasional periods of poor sleep occur for just about everyone, chronic insomnia can usually be traced to specific causes. Common insomnia causes include:
* Stress. Concerns about work, school, health or family can keep your mind too active, making you unable to relax. Excessive boredom, such as retirement or during a long illness, can create stress and keep you awake.
* Anxiety. Everyday anxieties as well as severe anxiety disorders may keep your mind too alert to fall asleep.
* Depression. You may either sleep too much or have trouble sleeping if you're depressed. This may be due to chemical imbalances in your brain or because worries that accompany depression may keep you from relaxing enough to fall asleep.
* Stimulants. Prescription drugs, including some antidepressants, high blood pressure and corticosteroid medications, can interfere with sleep. Many over-the-counter (OTC) medications, including some pain medication combinations, decongestants and weight-loss products, contain caffeine and other stimulants. Antihistamines may initially make you groggy, but they can worsen urinary problems, causing you to get up more during the night.
* Change in your environment or work schedule. Travel or working a late or early shift can disrupt your body's rhythms, making you unable to get to sleep when you want to.
* Long-term use of sleep medications. If you need sleep medications for longer than several weeks, talk with your doctor, preferably one who specializes in sleep medicine.
* Medical conditions that cause pain. Making sure that your medical conditions are well treated may help with your insomnia.
* Behavioral insomnia. This may occur when you worry excessively about not being able to sleep well and try too hard to fall asleep. Most people with this condition sleep better when they're away from their usual sleep environment or when they don't try to sleep, such as when they're watching TV or reading.
* Eating too much too late in the evening. Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down, making it difficult to get to sleep. Many people also experience heartburn, a backflow of acid and food from the stomach to the esophagus after eating. This uncomfortable feeling may keep you awake.
6 101 Treatments for Insomnia 1. Try aromatic sleep mist. Sleep Mists are natural sleep aids that can help calm and soothe the body in order to promote falling asleep more quickly. It's been found to lengthen total sleep time, increase deep sleep, and make people feel refreshed. For more information on sleep mist visit, http://www.scenttosleep.com
2. Exercise - Regular exercise tends to benefit sleep, but not right at bedtime. Vigorous exercise, especially just before sleep, can cause delay sleep. You cannot force sleep on a given night by exercising excessively during the day. Exercise in the morning also has little beneficial effect on sleep. The best time to exercise is in the afternoon or early evening. But, even then, it probably won't help you sleep unless you exercise on a regular schedule.
3. No More Naps - Laboratory tests have shown that daytime naps disrupt normal nighttime sleep. Although many people feel like napping between 2 and 4 p.m. (siesta time), most sleep better if they don't nap during the day.
4. Avoid coffee - Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6 to 8 hours of going to bed can help improve sleep quality.
5. Avoid tea - Limit your consumption tea and don't have any for at least 4 to 6 hours before bedtime.
6. Avoid cola Cola is drinking stimulant that causes restlessness, and delayed sleep. So limit your consumption at least 5 hours before bedtime.
7. Establish a regular bedtime. Wake up at the same time each day, including weekends.
8. Avoid tobacco use, especially near bedtime and upon awakening during the night nicotine is a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!
9. Avoid using alcohol late in the evening. It can cause awakening later in the night. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.
10. Avoid heavy meals close to bedtime. A light snack may help you sleep.
11. Get plenty of sunlight in the outdoors, especially in late afternoon. Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body's natural biological clock.
12. Minimize noise in the house, or mask it with a steady low noise such as keeping a fan running on slow speed, or a radio tuned to static. Use comfortable earplugs if needed. Sleeping in a quiet room may seem pretty obvious but have you really scrutinized all the background noises. These may include barking dogs and outside traffic.
13. Keep the room cool and dark. If you can't darken the room, use a sleep mask.
14. Reserve the bedroom for sleeping and sexual activity. A bit of light reading may help you fall asleep, but if it doesn't, do your reading elsewhere in the house. Avoid watching television in bed.
15. Try writing down your worries in a "worry book," then set it aside well before bedtime.
16. Participate in relaxing activities before bedtime. Try deep breathing, meditation, tai chi, or muscle relaxation techniques. Take a warm bath. Play a quiet game or read a book.
17. Keep track of your sleep and lifestyle patterns in a sleep diary.
18. Check your iron level. Iron deficient women tend to have more problems sleeping, so if your blood is iron poor, a supplement might help your health and your ability to sleep.
19. Make sure your bed is large enough, and comfortable. If you are disturbed by a restless bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep on your side. Get comfortable cotton sheets. For more information on finding the perfect mattress visit: http://www.mattress.com/Howdidyousleeplastnight/Index.aspx or http://www.sealy.com/CustomerSupport/faqs.aspx
20. Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, etc. Help your body recognize that this is a place for rest or intimacy.
21. Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
22. Hide your clock. A big, illuminated digital clock may cause you to focus on the time and make you feel stressed and anxious. Turn the clock so you can't see it or put it in a drawer.
23. Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Dont oversleep to make up for a poor nights sleep doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night. Even if you haven't slept well.
24. Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
25. Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.
26. Dont eat a large, heavy meal before bed. This can cause indigestion and interfere with your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to urinate. Try to eat your dinner at least two hours before bedtime. but don't drink so much you have to urinate frequently.
27. Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking warm milk or eating a slice of toast with peanut butter or a bowl of cereal before bedtime. Plus, the warmth of the food may temporarily increase your body temperature and the subsequent drop may hasten sleep.
28. Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh. Set aside time for problem solving earlier in the day so you don't carry anxious thoughts to bed.
29. Go to sleep when you are sleepy. When you feel tired, go to bed.
30. Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do not cause insomnia. There is little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness. Always talk to your doctor or healthcare practitioner about your concerns!
31. Try visualization. Focus all your attention on your toes or visualize walking down an endless stairwell. Thinking about repetitive or mindless things will help your brain to shut down and adjust to sleep.
32. Get out of bed if unable to sleep. Dont lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
33. Don't do anything stimulating. Don't read anything job-related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
34. Get up and eat some turkey. Turkey contains tryptophan, a major building block for making serotonin, a neurotransmitter, which sends messages between nerve cells and causes feelings of sleepiness. Note that L-tryptophan doesn't act on the brain unless you eat it on an empty stomach with no protein present, so keep some turkey in the refrigerator for 3 am.
35. Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping. If you are only getting five hours of sleep at night, figure out what time you need to get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at 1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of some sleep, but it can help train your body to sleep consistently while in bed. When you are spending all of your time in bed sleeping, you can gradually sleep more, by adding 15 minutes at a time.
36. Try chamomile tea and/or mint tea an hour or two before bed time. These generally have a relaxing effect and can help you calm down at night. Sip warm milk or herb tea before bed to raise body temperature and to help induce sleep. Chamomile tea is a good choice.
37. Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit daytime sleep to about a half-hour and make it during mid-afternoon. If you work nights, keep your window coverings closed so that sunlight, which adjusts the body's internal clock, doesn't interrupt your sleep. If you have a day job and sleep at night, but still have trouble waking up, leave the window coverings open and let the sunlight help wake you up.
38. Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person. But make sure you have a bed that's comfortable.
39. If you share your bed, make sure there's enough room for two. Children and pets are often disr
40. Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness.
41. Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep.
42. Use sleeping pills only as a last resort. Check with your doctor before taking any sleep medications. He or she can make sure the pills won't interact with your other medications or with an existing medical condition. Your doctor can also help you determine the best dosage. If you do take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you feel sleepy or dizzy during the day, talk to your doctor about changing the dosage or discontinuing the pills.
43. Retire within two hours and rise within one hour of the same time every day, even on weekends.
44. Use your bed for resting or sleeping, not for office work, playing video games (unless it helps you to doze off).
45. Exercise moderately for 30 minutes a day, but no later than three hours before lights out, unless exercise relaxes you, then it may actually help you sleep.
46. Snack on protein and complex carbohydrates up to one hour before bed to enlist the aid of these naturally calming compounds.
47. Nap no later than 8 hours before you are planning on going to bed to avoid sleep interference.
48. Put work aside two to three hours before sleeping.
49. Make the bedroom into a sanctuary. Try aromatherapy, or bring the freshness of the outdoors inside with air-dried sheets and sunned pillows and comforters. Linen sprays or sleep mist scented with soothing lavender offer another excellent option.
50. Pamper yourself with massage, meditation, soothing music, yoga, positive imagery, biofeedback, a warm bath or other techniques that help the brain kick back and unwind.
51. Dim lights two to three hours before bedtime and get out in bright sunshine for five to thirty minutes as soon as you arise to help set your brain's internal clock to your sleep wake schedule.
52. If slumber continues to elude you, consider a visit to a sleep specialist. Visit http://www.sleepcenters.org They only list accredited sleep disorder centers and/or sleep related breathing laboratory centers as members of the American Academy of Sleep Medicine.
53. Sleep Tip #1 - Don't try too hard.
54. Think of a relaxing place. Go on a virtual trip in your mind by picturing a place from childhood. Trace the roads and paths of this region until you arrive at a certain place. Usually, you'll be asleep before you arrive at your destination.
55. Take technology out of the bedroom. In this day and age, people have cell phones, beepers and a whole host of gadgets in their rooms just waiting to go off and disrupt their sleep. Keeping technology out of the bedroom and creating a comfortable setting completely eliminates this problem.
56. Reduce stress. There are a number of relaxation therapies and stress reduction methods you may want to try to relax the mind and the body before going to bed. Examples include progressive muscle relaxation (perhaps with audio tapes), deep breathing techniques, imagery, and meditation.
57. Consider participating in cognitive therapy. Cognitive therapy helps people with insomnia identify and correct inappropriate thoughts and beliefs that may contribute to insomnia. In addition, cognitive therapy can give people the proper information about sleep norms, age-related sleep changes, and help set reasonable sleep goals, among other things.
58. Room temperature. Ambient temperature that is too warm or too humid can make it more difficult to fall asleep. Ideally, the room should feel slightly cool as this temperature more closely matches that of the body when it is in the midst of sleep. Problems arise, however, when there is more than one person in the room. Some people love the temperature to be really toasty whereas others prefer to be cool. If you like to have an electric blanket on during the winter then you can shop around for one which has dual control. Alternatively wearing warmer clothes, and even socks, will help. Although you can use a heater or cooler you will need to find one which is quiet and wont disturb you with the noise.
59. How can you quiet the noise levels inside your bedroom? If you have wooden floors then one of the simplest things you can do is to buy a rug. Buy thick curtains to muffle any noises and if you only have windows with a single pane of glass, consider replacing them with double or even triple glazing. And if all else fails, consider wearing earplugs.
60. Do Not Oversleep or Sleep In - This is a common misconception. Getting more than your necessary amount of sleep will actually make you feel groggy throughout the entire day. Also, while it may be tempting to sleep in, or "catch up on sleep" over the weekends, it is actually better for you, if you wake up at the same time each day, even if you got to bed really late the night before.
61. Don't leave the television on to go to sleep. When you watch TV in bed, you start associating the bed with non-sleep activities. This can make it difficult to fall asleep. Additionally, TV shows are based on conflict then resolution. Whether you realize it or not, this can be stressful to you on a subconscious level. The next set of best practices is for parents with babies!
62. Sleep when your baby sleeps. Turn off the ringer on the phone, hide the laundry basket and ignore the dishes in the kitchen sink. Your chores can wait.
63. Set aside your social graces. When friends and loved ones visit, don't offer to be the host. Let them care for the baby while you excuse yourself for some much needed rest.
64. Reclaim your bedroom. At first, it may be most practical to share a bedroom with your baby especially if you're breast-feeding. But if your baby's breathing, squirming and general restlessness keep you awake, separate rooms may be the key to sound sleep.
65. Turn down the baby monitor. Lying in bed listening to every breath may be just as disruptive as having your baby in the room. Adjust the volume based on how loudly your baby cries.
66. Share nighttime duties. Work out a schedule with your partner that allows both of you to rest and care for the baby. If you're breast-feeding, perhaps your partner can bring you the baby and handle nighttime diaper changes. If you're using a bottle, take turns feeding the baby.
67. Postpone the inevitable. Sometimes, middle-of-the-night fussing or crying is simply a sign that your baby is settling down. Unless you suspect that your baby is hungry or uncomfortable, it's OK to wait a few minutes to see what happens.
68. Ask for help when you need it. Take advantage of baby-sitting offers from trusted friends or loved ones. You don't need to go out simply head to your bedroom and close the door. Even an hour to yourself now and then can help you maintain your energy. Travel Best Practices
69. If you have an important meeting or conference anything that requires you to be in tip-top form try to arrive a few days early to give your body a chance to adjust.
70. Get plenty of rest before your trip. Starting out sleep deprived makes jet lag worse.
71. If you're traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you're flying west.
72. Drink plenty of water before, during and after your flight to counteract the dehydrating effects of dry cabin air. Avoid alcohol and caffeine, which dehydrates you further.
73. Try to sleep on the plane if it's nighttime at your destination. Earplugs, headphones and eye masks can help block out noise and light. If it's day where you're going, resist the urge to sleep.
74. Investigate other remedies. Most red-eye regulars have a favorite jet lag cure, such as aromatherapy sleeping mists.
75. Take a slow boat. Jet lag got its name for a reason. Crossing time zones slowly allows your body more time to adjust and usually eliminates the worst jet lag symptoms.
76. Listening to music can help you relax and help soothe you to sleep provided that the noise is peaceful and relaxing. There are many relaxation tapes and CD's that are readily available. You might want to try: Gentle On Your Mind I: Deep Relaxation by Steve Brisk and Peter Stone Look for herbal or other natural remedies
77. Behavior therapy, cognitive therapy, relaxation therapy, progressive muscle relaxation, biofeedback techniques, breathing techniques, paradoxical intention therapy, sleep restriction therapy and stimulus control therapy are all viable options you might want to try as alternatives.
78. Acupuncture - The treatment of all manners of sleep disorders has been a major area of interest in acupuncture therapy for a very long time. Many techniques have been developed to improve the ease, duration, and quality of sleep. Acupuncture body points have been identified that are related to sleep issues to such a degree that a procedure known as acupressure is often used to induce sleep and treat insomnia
79. Aromatherapy - Many essential oils can aid in relaxation, but there are a few that are particularly conducive to sleep. These oils are especially suited to the treatment of insomnia, as they soothe the nervous system and the anxiety-ridden brain alike. They will not knock you out, as some medications do, nor leave you drowsy in the morning. Aromatherapy will not "put" you to sleep. It simply builds a bridge, as it were, between you and the rest you need and deserve, enabling you to cross into that state in a gentle, natural way.
80. Ayurvedic medicine - Ayurveda emphasizes good health and prevention of illness through lifestyle practices (such as massage, meditation, yoga, and dietary changes) and the use of herbal remedies. Ayurvedic medicine is holistic, which means viewing the body and mind as a whole. Ayurveda not only treats a person's physical complaints, but it also changes lifestyle practices to help maintain or improve health.
81. Bach flower remedies it is a blend of flower remedies and is much cheaper than prescription drugs and poses no risk of side effects
82. Chiropractic - It is very common for patients to advise their chiropractors that they sleep much better after being adjusted for reasons other than sleep deprivation.
83. Color therapy When having problems sleeping try the color blue. A strong, deep blue in the aura indicates calmness. Blue is a creative force. It is a vitality builder: the oxygen neutralizes the fatigue poisons for a more relaxed and calming condition. It produces a peaceful effect for sounder sleep.
84. CranioSacral Therapy - CST is calming, gentle, subtle bodywork that uses light touch to enhance the body's natural healing processes and relieve chronic pain patterns and dysfunction. It works with the body instead of forcefully imposing changes upon it. This technique is increasingly used as a preventive health measure because of its ability to bolster resistance to disease and sustain overall good health as well as increase energy, enhance sleep patterns and decrease incidences of sickness.
85. Herbalism - The reason so many herbs are beneficial in the treatment of sleep disorders is that herbs are synergetic. They work on one problem, for instance a digestive disorder or nervous tension - and by relieving that problem they improve the entire functioning of the body and lead to other improvements, such as better sleep.
86. Homeopathy - Homeopathy doesn't treat the sleeplessness, but instead seeks a cure for the underlying causes, like tension, worry and anxiety. Homeopathy is often called "Curing like with like" because it administers a small dose of a remedy that would naturally cause the disorder if taken in a larger quantity or if given to a healthy person.
87. Lavender has been proven effective at inducing calm and relaxation. Get a lavender eye pillow.
88. Reflexology is a complementary therapy, which works on the feet to help heal the whole person not just the prevailing symptoms. It has been shown to help those who suffer from insomnia.
89. Shiatsu is a deeply relaxing experience and regular Shiatsu sessions help to prevent the build up of stress. Shiatsu may also produce sedative effects. Researchers have concluded that acupressure may improve the quality of sleep in older adults.
90. Yoga - If you have a hard time getting to sleep at night, incorporating yoga into your life can help, especially if your insomnia is stress-related. Back to Basics
91. Exercising regularly may help you sleep better at night. Vigorous yoga, such as power yoga, done at least three times a week is a good choice.
92. Practice deep breathing. Focus on moving your belly up and down, not your chest. Inhale for a count of four, and exhale for a count of eight.
93. Add a Steam Shower / Whirlpool Bathtub to your Bathroom. Try installing a steam shower or a whirlpool bathtub. Steaming or bathing at night can calm you down and help you sleep. It doesnt work for everyone, but its certainly worth a shot.
94. Slowly tense and then relax every muscle group in your body. Start with your toes, move to your feet, then your ankles, then your calves. By the time you reach your head, you'll already be dreaming.
95. Make the bedroom dark. Get some heavy drapes.
96. When you don't have sleep problems, get a tape of restful music and listen to it then. Your body will associate it with good sleep and remember when you have trouble sleeping.
97. Keep the bedroom cool, at around 65 F.
98. Don't self-medicate. There's little evidence that supplements and other over-the-counter "sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep aids, in particular, have a long duration of action and can cause daytime drowsiness.
99. Dont let your pets sleep with you. They need their own bed, so they can rest properly and you do too!
100. Never store dirty laundry in your bedroom. Feng Shui experts agree that this is bad mojo. Keep clothes hung up in closets. When your room has Feng Shui it makes you calmer and helps you to sleep better.
101. Drink little or no liquids after dinner.
7 Conclusion We hope you enjoy your free e-book. If you would like more information about insomnia, or would like to order our products visit us at: www,drmistICP.com
