16 Tips To Combat Insomnia
Many people have developed poor sleeping habits. This is especially true about highly sensitive people who are not able to ignore external irritants. These people suffer insomnia as they are hypersensitive to noise and are not able to relax under the influence of irritating factors.
- First of all, analyze your lifestyle and daily routines to understand in which spheres of your life you can avoid irritating factors and consequently, tension.
- Eliminate any medical-related causes of insomnia such as medications, sleep apnoea etc.
- Give a try to meditation before you go to bed. Breath deeply, try progressive relaxation or listen to relaxing music for 20 minutes.
- Go to bed around 10.00 p.m.
- Do not look at the clock between 8.00 p.m and 9.00 p.m.
- Do not watch disturbing TV shows and try not to take part in heated arguments or discussions before you go to bed. Read an inspiration book, write something, meditate or have a relaxing talk with someone.
- Go for a walk during the day.
- Do aerobic exercises for 30 minutes at least 3 times a week. Do not do physical exercises at night.
- Have your last meal around 7.00 p.m. It should be light and try to avoid eating spicy foods at night. Eating such starchy foods as wheatgrass bread may enhance the production of inhibitory (calming) neurotransmitters.
- An hour before going to bed, drink some calming herbal tea, for example chamomile tea or warm milk with nutmeg.
- Take a bath with lavender oil or apply some oil on your forehead before going to bed.
- Use such calming herbs as passion flower or hop before you go to bed.
- Make sure that it is quiet, dark, and cool in your bedroom. Create a safe and comfortable environment.
- Stick to the routine: go to bed and wake up at one and the same time.
- Develop a positive attitude to sleeping. Transform a negative inner dialogue about your sleep into positive affirmations.
- Sometimes sleep disorders are caused by travelings, so make sure you have sleeping pills with you.
Have a good night!