Recommendations how to combat insomnia

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RosslynV

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I suffer from it from time to time. SOS! any ideas how I can get this thing under control and sleep well???

thanks a bunch!
 
From time to time or nightly?
Do you know or suspect the cause?
Answers could depend!
 
One way to combat insomnia is to get up really early to start your day, say, at about 5am. Exercise for half an hour at some point during the day, but finish the workout at least three hours prior to bedtime. First thing in the morning is best. Eat three healthy meals during the day, and make sure your last meal is at least a couple hours earlier than bedtime. Avoid any added sugar in your food and beverages. Do not consume any caffeine at all after about 3pm. Drink one or more cups of chamomile tea in the hour before bedtime. If none of this works, try using melatonin supplements in the last 20 minutes before bedtime. Take a hot bath or shower just before bed, too. Wear comfy pajamas and socks to bed, because a slightly overwarm body can fall asleep more easily than a slightly cold body.
Occasionally, my sleep schedule gets out of whack, for a variety of reasons, and a day or two of this treatment never fails to put me to rights again.
Oh, one last idea: use an sleep eye mask and, laying on your side, put a pillow over your exposed ear. The deprivation of light and sound really helps. And sometimes, talking to God in your heart about all your worries and troubles will help you drift off to sleep.
God bless and sweet dreams!
 
I don’t know if this will help you, but I “count sheep.” I try to name all the books of the Bible in order, or 5 things corresponding with each letter of the alphabet (ex. movies: Airplane, Annie, African Queen, Anastasia, All of Me, Badlands, Brainstorm, Batman…).

Sometimes I have to journal before I sleep if I have something on my mind.
 
The above suggestions are all very good. I would add and recommend reading in bed with just a booklight (not bright) until your eyes can’t stay open any longer (and that’s a key part!). Then closing your eyes, shutting off the booklight, and heading off to dreamland. It also helps me to say a prayer such as the Our Father or an Act of Contrition over and over in my head after I close the book and turn off the booklight. I usually don’t remember getting past the second one. And if I wake up in the middle of the night, I try to get right back into the last dream I remember (if it wasn’t a nightmare!) and drift back off to sleep that way. If it wasn’t a pleasant dream, I say the prayer again over and over in my head instead.
Good luck, and God bless.
 
RosslynV said:
I suffer from it from time to time. SOS! any ideas how I can get this thing under control and sleep well???

thanks a bunch!
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  1. no watching television or computer screens at least 30 minutes prior to retiring.
  2. retire at the same time daily, so it becomes a habit for your body.
  3. read a book
  4. take a hot bath prior to retiring.
  5. no alcoholic beverages
 
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