July 2023

Self-Care for Insomnia

Insomnia can be a problem for many people at any time of the year. Occasional insomnia is common and may be a response to excitement or temporary worry.
If you feel over tired or too tense to relax, try the following tips.
If you don't get results, consult your physician.

1. Don't work in bed--as that can be a signal for your body to become active
rather than being a signal for relaxing.
2. Listen to relaxing music & practice slow deep breathing
for a few minutes before bedtime (See example in #8.)
3. Get some exercise that you would physically tolerate every day, so your body feels tired at night
4. Try a warm bath before bed.
(Consider adding Epsom salts in the amount recommended on the package or other aromatherapy salts for the bath in recommended amounts--if OK with your MD)
5. Make sure your bed is comfortable and that you are not too warm or too cold
6. Avoid alcohol and caffeine in the evening
7. A snack before bed may be helpful, but a big meal can keep your digestive system working overtime--so best to avoid that.
8. Use relaxation techniques such as slow deep abdominal breathing. Concentrate filling your abdomen like a balloon on the in-breath. Stop if you get dizzy.
9. Try some gentle floor stretches that are OK with your health care practitioners. For example--lying down with your feet on the floor and pulling your knees up toward you abdomen. Lower your bent knees toward the floor from side to side, gently, and being careful not to strain. Slowly turn your head from side to side--again gently and gradually without straining.
10. Consider receiving regular massage therapy or energy therapies to relieve tension.
Happy Sleeping!

Adapted from Client Educations Handouts for Self-Care. Information for People.