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Insomnia: 12 ways to better sleep


This looks like a useful resource for people who're having trouble sleeping. It includes some educational hand-waving, tips on finding out why you aren't sleeping, plus cautions on the usual outboard sleep solutions (from the environmental to the pharmaceutical).

Here's their long-term, sustainable tips for developing better sleep hygiene:

  • Wind down prior to bedtime
  • Do not smoke (nicotine is a stimulant) or consume caffeine
  • Try warm milk or a light snack before bed (if this doesn't interfere with another treatment you are using)
  • Exercise daily, but not right before bedtime
  • Take a warm bath, but not right before bedtime
  • Keep a regular bedtime and rising time
  • Get in the habit of going to bed when you are sleepy and sleeping where you sleep best
  • Reserve your bed for sleeping only
  • Don't have any clocks visible to you
  • Reduce the amount of time you allow yourself to sleep until you fall asleep easily (your health care provider can help with this form of "sleep restriction therapy"
  • Schedule worry time during the day and put worries out of your head when it is time to sleep; you can write them down on 3x5 cards, and then let go of them
  • Get up if you have not fallen asleep in 15 minutes and practice a relaxing activity (e.g. handwork, reading a boring book) until you feel sleepy

Personally, I cast aside their hand-wringy warnings last night and treated myself to a cocktail of Melatonin and Valerian; slept like a lamb, I tells ya. Now on to cutting out tobacco, alcohol, caffeine, clock-watching, and worry. Yep. Need to get right on that.

What works for you? How do you beat insomnia?

TOPICS: Home Life, Links, Tips
found_drama » Blog Archive » linkdump.20060617's picture

[...] 43 Folders on “12...

[...] 43 Folders on “12 ways to better sleep” - - almost all of these are things I’d discussed with my doctor last year when I had my last really serious insomnia bout. I’m right there with him on the melatonin, too. That always helps but I’ve heard you’ll want to be cautious with your long-term dosages if you’re male. (Sorry, no source!) The other thing that helped me was new shoes, of all things. My doctor explained that I wound up with all of this back and neck muscle tension that was keeping me awake (or else waking me up) because my shoes didn’t offer enough support. New shoes and a little exercise later and I was right back to lamb-like sleep. (The melatonin helped that first week or two, also…) [...]




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