- Spend the hour ahead of time if possible, powering down, getting off electronics, doing relaxing activities (yoga, reading)
- Avoiding caffeinated beverages after lunch
- Avoiding alcohol, especially near bedtime
- Exercising regularly for at least 20 minutes daily, but preferably more than four hours prior to bedtime
- Write your notes, a journal, etc, before going to your bed. Get your List out of your head.
- And don’t go to bed until you are sleepy.
- Make your bedroom your sanctuary
- Reduce ambient noise and light; a flax eye pillow or an eye mask and earplugs are great
- Keep Bedroom temperature on the cooler side if possible
- Use your bed for sleep (and sex) only.
- Make your bedroom an electronics-free zone: no TV, computers, or other electronics in there – ever.
- Paint and decorate your bedroom in restful colors.
- Make sure you have a comfortable mattress, pillows, and bedding.
- If you can't fall asleep, hang out in the living room and read for a while, then come back to bed to try again.
3. Get Some Sun
Make sure to daily, especially in the morning, get some sunlight even if by the window to help your hormones know it's needed cycle, and turn the lights down low as you are getting ready for bed, and then turn it completely dark at night. This will help your melatonin levels.
4. Eat a Snack
Hypoglycemia is a leading cause in night time wakings. So eat a high protein snack or a good balanced snack right before bed. Think almonds and apple pieces, some greek yogurt, etc.
4. Get some Cal-Mag
A combination calcium (800 mg) and magnesium supplement (400 mg), or magnesium alone if you are avoiding calcium supplementation due to cardiac disease, can promote relaxation and sleep. They can also help if restless leg syndrome or muscle cramps interfere with your sleep, and can be helpful during pregnancy.
5. Herbs and Supplements (talk to your doctor or herbalist before using the stronger herbs)
- Lavender (tea or pill)
- Chamomile (tea - 2 teabags per cup or 2 TBS of loose herb) and steep for 10 minutes with a lid on the cup or tincture)
- Passion Flower
- Hops
- California Poppy
- Valerian
- Ashwagandha (also great for long term adrenal healing which can be a root of insomnia)
- 5-HTP
- Melatonin
6. Essential Oils
Break out the Essential Oils! They work amazing, and are now our go-to to help us sleep. My mom used to have issues with insomnia, and was using herbs and medications to help her sleep. She is now off of all of those, and just using doTERRA Lavender Essential Oil. She had tried other brands of Lavender before, without the same result. But she is now sleeping well every night, just from using the Lavender.
Oils to use:
Lavender
Serenity
Roman Chamomile
Yang Ylang
Veviter
How to Use:
Dilute with a Carrier Oil and apply topically.
Diffuse in a diffuser aromatically.
Use in a bath before bed or in your bath salts.
Drop an essential oil vapor ball in your shower and inhale while showering.
Hopefully using these tips and suggestions, you can beat insomnia and start getting a good night sleep!