by maj » Sun Feb 15, 2015 6:43 am
insomnia is really hard, the things i do which don't completely stop it but help me get all right sleep are
- keep the bedroom for sleep, do all your daytime work out of bed and in a different room if you can, only go into your bedroom to sleep
- set a bed time, no "i'll go in a few minutes" stop what you're doing at say 11pm or earlier if you want and go to the bed room, no phone, no computer, no music.
- to get yourself ready for bed and wind down, turn the heating up, have a hot bath or shower, drink some warm drinks.
- NO CAFFINE AFTER 5PM YOU DONT NEED IT YOUR DAY IS OVER
- when in bed do some breathing exercises, clear your head (easy someone telling you to, harder in practice but just focus on long, deep breathes and slow exhales), tense all your muscles one at a time and focus on doing that, start at the top and work your way down, harder than you think at distracts you nicely.
- if you miss a night dont fall into the trap of going it doesn't work, habits take time to build and today or any other day is the perfect time to start, no "i'll start monday" stuff.
- the biggest one however is if you're not already, go talk to a counselor. insomnia is more a sign of built up and underlying stresses and anxiety's that when worked through instantly improve your sleep.
these may help, they may not everyone is different but i highly recommend a solid routine.