Self-Helpapedia

Powerful techniques to optimize your emotions, beliefs, and behaviors

Tips for Better Sleeping and Overcoming Insomnia

An important fact to recall: insomnia must last a month to be diagnosed insomnia..
 

Insomnia often involves anxiety about not being able to sleep, arousal at bedtime, a sense of worry and helplessness about not able to sleep.

 

Always hit the hay at around the same time. Making sleep time a habit helps greatly.

Never "try" to sleep.  If sleep doesn't occur within 15 minutes, of getting into bed, then get up and do something else.

 

Accept that you won't always sleep well.


Don't bother with trying to force yourself to sleep. Demanding that you should sleep when you're not ready will just rev your adrenaline up. Go to sleep when you are tired.

Learn how to relax. Doing the Longevity Manuever can help bring on relaxation. Relax your tongue and face and the body naturally relaxes.

Reading can be very relaxing. At least you'll be learning something or be entertained. Uneventful, slow paced books can help in falling asleep.
 

Watch out for "I can't stand it-itis" about not being able to sleep. That just fires up adrenalin too. We can stand not sleeping for a time.

Magnesium citrate can help with sleep and so can placing a hot water bottle on your belly prior to sleep.  The rise in body temperature can bring on sleep. 

The Rumination Breaker is used on rumination and worry or any repetitive thoughts and images that keep people awake or rouse them too early.

The
Emo Integrator can be employed on insomnia tension, feelings, and beliefs. 
 

The Thought Chiller is exceptional for dealing with disturbing thoughts and worry prior to bed. 
 

Avoid problem solving and planning in bed.

Have a regular rising time and keep to it.

Cut down on watching TV an hour before bedtime and especially exciting shows.

Stay off the computer at least an hour prior to bedtime.

Teenage texting before bedtime is a real sleep robber. 

 

Avoid taking high dose B-vitamins  after 5 pm.  This will often lead to being very alert later in the evening.

The Emo Reviewer can be used on insomnia memories and traumas that disturb your sleep.

Write down any monkey mind thoughts you are having, and then experience the feelings that arise with an integrator.

Avoid late night exercise and eating high fiber food before sleep time.

 

 

Pain can contribute to staying awake.  See our pain management exercises.

 

If bed partners snore loudly or toss and turn, one of you will have to move from the bed if it's disturbing the other's sleep.

 

Don't spend excessive time in bed.

 

Limit caffeine if it's disturbing your sleep.

 

Alcohol can lead to early waking and unsound sleep.

 

Keep your bed area dark, cool, and quiet.

 

Nasal congestion can make it difficult to sleep.  Many OTC nasal decongestants have a rebound effect or can make it difficult to sleep.  Nasal saline solutions can be effective in shrinking congestion due to colds and allergies.  "Breathe Right" nasal strips can keep nasal passages open


Warm milk can help in falling asleep because it can raise serotonin levels. Oatmeal and warm milk are a double whammy to insomnia.

100% Concord grape juice and 100% tart cherry juice are loaded with melatonin. Both are excellent pre-bed snacks to induce sleep. Keep it under 6 oz.

Bananas and turkey sandwiches are other excellent foods for inducing sleep. Both are packed with carbs and tryptophan.

Avoid long naps after 5 p.m.

Left nasal dominance breathing can switch you in the direction of relaxation and slower brainwaves both helpful for sleep.

Filling the mouth with saliva or lukewarm water so it covers your tongue is relaxing and can chill down tension.

Exercise regularly, but not prior to bed.  Relax prior to bed.

The bed is only for sleeping.
 

Cut out the tension producing and sleep robbing self-talk like: "I SHOULD be asleep." "I'll NEVER freakin' get to sleep!" "Losing sleep is killing me." "I'll be up all night again." "Why can't I ever go to sleep when I should?" All grist for the Thought Chiller.

If you find you can't fall asleep after 15 minutes, get up and do some very uninteresting activities like tidying up and ironing clothes.

The Vagal Trance Maker combined with a complete body scan can help relax prior to sleep.

If anxiety or depression is in your life, they are grist for integrating. Anxiety and depression are regarded by many as the number one culprits in insomnia next to not adhering to a habitual pattern of hitting the sack.

Noise outside? Blot it out with white noise or just turn your FM between stations and get that gentle continuous hiss.

Wake up and go to sleep at a set time and adhere to those times.

Watch caffeine and stimulant use from the late afternoon onwards.

Rumination and worry are great targets for the "
Thought Chiller" and the "Rumination Breaker". These will flatten these negative monkey mind thoughts.

Forcing yourself to go to sleep or shoulding yourself to sleep, makes sleep difficult and creates arousal.

Chronic snoring and sleep apnea should be treated.  These are real problems for sleepers and can lead to health problems.

Use the bed only for sleep.

Here are some insomnia beliefs suitable for belief processing:

Insomnia Personality Cluster

I've got to sleep, but I can't.
My monkey mind never turns off and that frustrates or angers me.
Losing sleep is a catastrophe.
Why me--why can't I sleep?

I try hard to sleep, but I can't.

I must sleep tonight. 
I never sleep.
I can't function the next day if I miss sleep.
I can't stand not being able to sleep--it screws me up.
I lie in bed and try hard to sleep.
I feel exhausted all the time, but nothing works.
I'm an insomniac and will always be an insomniac.

 

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