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Hearts & Minds - Information for ChangeSM
Overcoming Insomnia
More restful steps you can take
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1. Save your bed for sleeping! Don’t do other
activities in your bed, such as watching television, reading mail or a book, listening to
the radio, eating or doing homework. Use your bed only for sleep. This will help your mind
and body associate your bed with sleep and make it easier to sleep at night.
2. Stay in your bed as long as you are
sleeping, but not longer. When you awaken in the morning, get out of bed. Lying
down too long will make it harder to fall asleep at night. If you can’t fall asleep
at night, then get out of bed and do something else to reduce your energy.
3. Whenever possible, wake up and go to bed at the
same time every day. This will keep your biological clock well adjusted and ensure that
you get a good night’s sleep each night. If your times vary too much, you will find
yourself fighting your biological clock and getting less (or too much) sleep.
4. Allow yourself at least one hour to wind
down/relax before bed. Rushing around during this time will increase your likelihood of
remaining awake when you are trying to fall asleep.
5. If you need to relax your mind and body, try
drinking herbal (not black) tea. Wiggling your toes (both feet at the same time) will also
send a relaxed energy flow throughout your body.
6. Naps during the day are okay as long as they are short (30 minutes or less). If you are
in need of a longer “nap”, correct the root of the problem by getting adequate
sleep at night (see above issues and tips).
Insomnia -
How understanding its causes can help you
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Hearts and Minds Network, Inc. http://www.heartsandminds.org/self/insomnia2.htm -
online January 11, 2006, latest text changes June 17, 2007 |
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