Sleep inducing herbal tea (i.e. Sleepy Time Tea or Chamomile Tea).
Exercise during the day.
Stay in one position (lying on the stomach is more relaxing than on the back). Tossing and turning acts as a signal to the body that you’re ready to get up.
Do not go to bed until you’re really sleepy.
Warm milk with one or two teaspoons of honey. Warm milk contains tryptophan. Tryptophan is an essential amino acid. The advantage of a tryptophan induced sleep is that you awaken at the normal time everyday and do not feel sleepy or drugged.
Have a regular going to bed routine. Go to bed at the same time each night. Use standard sleep - inducing tricks at bedtime: a warm bath or leisurely shower, reading, soothing music, a back rub, meditation and relaxation techniques, prayer and warm milk.
Have an active day. Get up at the same time each day. Stay busy. Don’t nap during the day.
Try to eliminate the stress and anxiety that may be keeping you awake.
Be sure your sleeping quarters are conducive to sleep. That means the room should be dark and neither too hot nor too cold and quiet.
Late in the day avoid foods that tend to give you indigestion. Avoid a heavy meal before you turn in.
Avoid caffeine, at least from early afternoon on; its effects may not strike until 8 hours or more after it enters your system.
Before bedtime, avoid things that tend to stimulate: loud music or entertainment, TV thrillers, animated or angry discussions and strenuous physical exercise.
Comfort yourself with the thought that if your in bed with your eyes closed, even if you’re awake you’re getting rest.
Don’t just lie there. If you are very restless and sleep doesn’t come in 15 - 25 minutes get up and do something else. Try reading something.
Reconsider your sleep needs - they vary significantly from person to person.
Make a To-Do-List an hour or so before bed. This will allow you to rest rather than worry about what you forgot or what you need to do tomorrow.
** Remember that no matter how disruptive this temporary sleeplessness is, Nobody has ever died of lack of sleep (but people die everyday from resorting to pills/alcohol to put themselves to sleep).
Writer:
Paul J. Cline MA CAGS LMHC LADC
Owner of Advanced Counseling Services, Keene, NH (603) 357-1708
