Everyone experiences night of poor sleep every now and then.
But sometime you may cross the line between a couple of nights of poor sleep and insomnia. This is the line where it starts to effect your life and your health. When you cross this line it is time you treat your insomnia.
Chamomile, lavender, passionflower and valerian can help you to relax and fall asleep. They are often used in a herbal tea.
Take a long, hot bath one hour or two before bed time. The method is called “passive body heating” and it alters your body temperature cycle and help some people fall asleep.
Certain meridian points on legs, arms, wrist, scalp and ears are effective in treating insomnia.
Many people with insomnia get frustrated tossing and turning in bed. This frustration gets associated with the bedroom which only makes matters worse. Richard Bootzin has created a method to break this vicious circle. The method is called reconditioning but is also known as “stimulus control” and it has 6 steps:
Go to bed when you’re sleepy
Use the bed only for sleep and sex (no tv, books, food or worrying in bed)
If you are unable to sleep in about 20 min, get up and go to another room until you are sleepy
If you can’t fall asleep repeat step 3 as often as necessary
Set your alarm and get up at the same time every morning, regardless of when you went to bed the night before
The idea behind sleep restriction is to make sure that you get a full block of good undisturbed sleep. This helps you minimize the tossing and turning and the following frustration. Follow these 3 steps:
Go to sleep the X amount of hours before you need to get up. No matter how tired you are don’t go to bed earlier.
When you have slept well for several nights add 30 min to you sleep and repeat the process.
For example: if you estimate that you get 5 hours of sleep each night and you need to get up at 7 am then go to bed at 2 am. Do not sleep less than 5 hours a night. If you get less than 5 hours sleep at night and still have trouble falling asleep contact a doctor.
Insomnia that is causes by stress or a worried mind can often be resolved with relaxation. Try techniques such as: