Insomnia is one of the most common symptoms that patient seek medical advice. I see a few cases a day actually in my clinic. Obviously if you suffer from insomnia please contact your health professional for an assessment to make sure you don’t have issues such as sleep apnea, restless leg syndrome and even causes such as certain medications or dietary issues. Here I talk about sleep hygiene and natural ways to help insomnia and difficulty sleeping.
- Sleep as long as necessary to feel rested
- Try to maintain a regular sleep schedule
- Avoid caffeinated beverages after lunch
- Adjust the bedroom environment as needed to decrease stimuli such as television, computers and lights
- Avoid prolonged use laptops, tablets, smartphones before bedtime
- Avoid daytime naps late in the day
Use an Air Purifier
- Eliminate Dust
- Eliminate Pollen
- Eliminate Bacteria
- Sleeping in 60 to 68 degrees F will help with maximal sleep
- Caffeine taken 6 hours before bedtime can cause worsening insomnia.
- Exercising 20-30 minutes at least 4-5 hours before bed can help with sleep
- Blue rays of the TV can suppress a persons melatonin and cause worsening insomnia. Your bed should be for sleep only.
Meditation and Mindfulness Based Stress Reduction techniques
- You can find some great videos on YouTube to guide you through some meditation and relaxation techniques. Try this once or twice a day and especially before bed.
- Yoga is also a great source of exercise and meditation
- Melatonin over the counter is a good supplement to try initially before prescription medication.
- Some studies on herbal teas such as Valerian Root and Camomile on the benefits it has with helping with anxiety and trouble sleeping.
Products That Can Help ( Note: You can find these on amazon)
- Dow Dow Light Machine
- Snuggle Pedic
- Weighted Blanket
There are many ways to approach insomnia. The few I mentioned are a good and natural way to start. Share with us some of your ways to cope with trouble sleeping!