After spending the a life time struggling with insomnia I have learned that there are certain things that I can do to control my insomnia, instead of letting it control me. Try some of these techniques for a better night’s sleep.
Toe Wiggling: This technique allows your to relax your body and prepare it for sleep. Lay in bed on your back. Now, wiggle your toes on both feet 12 times. Doing this relaxes your body.
Yoga: Yoga is a series of stretches that are meant to relax both the mind and the body. If you have never tried yoga, then the best way to start is invest in a DVD for beginners. Try and find a DVD that lists a nighttime relaxation work out.
The one hour rest: Just as important as relaxing your body, you also need to relax your mind. Many times we are faced with restless nights because our mind refuses to quit thinking. An hour before you go to bed turn off any type of electronic entertainment. Turn off the television and get away from the computer. Spend this hour doing something that allows your mind to slow down and relax. This might be the time that you chose to take that warm bath. You might also consider reading a book or writing in your journal. The journal writing is especially helpful because it allows you to leave all your thoughts on the paper and not toss and turn with them in bed.
Get on Schedule: The first time someone told me that getting on a better schedule would help my insomnia, I laughed at them. How can a person get on a schedule if it is impossible for them to fall asleep? While you may not be able to sleep, it does not mean that you shouldn’t attempt to sleep at the same time every night. Set a goal for yourself to be in bed at a certain time. Try to allow 8 hours of sleep from the time you lay down until the time the alarm clock will go off in the morning. By laying down at this same time every night you are getting your body adjusted and letting it know that it is time to shut down.
Try not to take Naps: When you haven’t gotten a good nights rest it is sometimes easy to take a short nap during the day. Sleeping during the day may mean that you are no longer tired once your normal bed time comes. Avoiding day time naps will also help get your body on a schedule and understand when it is time to shut down.
20 minute Count Down: There are different types of insomnia, and this method only works if your insomnia effects your ability to fall asleep when you first go to bed. Once you lie down in bed allow yourself to stay there for twenty minutes. If you are still awake then it is time to get up. Find something active to do for ten minutes. Exercise, clean your house, dance, or anything else that keeps you moving. Do not turn on the television or the computer. Once the ten minutes is up it is time to go back to bed. Again, stay in bed for 20 minutes. If you are still not able to sleep, get up for another ten and again do something that will keep you active. Continue doing this until you are able to sleep.
