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Insomnia – Sleep hygiene

I get insomonia for some reason this past year. So since I am up I end up reading, I learned a few things that help if you do get it too. Lap rats die in 2 wks of no sleep that is how important it is.

I take Tylenol PM cause the two the Dr. gave me didn’t work. She wanted me on one because of my sickness I NEED it. Yes your body heals itself with sleep. I started going to bed at the same time 10pm every night for the last 2 wks and started to feel a lot better.  I have tried melatonin and valerian root that natural way sometimes nothing works. Plus tried doing a bath. My problem is if my body is too tired and I don’t go to bed when it wants to then I get insomia.

1. Establish a bedtime routine –go to bed at the same time every night

2. Warm/hot bath before to bed to relax your muscles, I use lavendar oil and epsom salts!

3. Reading before bed makes your eyes go back and forth which helps your mind to actually fall asleep faster.

4. Get up out of bed if you have been there for a while and do something for a bit if you are kinda stuck for a while not able to sleep.

5. Warm milk, eat carbohydrates, bananas, peanuts, and figs, and have milk-based drinks.,  has tryptophans

6. Don’t exercise in the three hours leading up to bedtime. Exercise awakens you, this can last up to three hours after you’ve completed the exercise, also lowering the secretion of melatonin (which helps you sleep). Instead, exercise in the morning,  during the day or late afternoon. Exercise is ideal first thing in the morning, as it helps you to wake up and stay metabolized throughout the day.

7. Do not go to bed unless sleepy

Here is a great site for tips:www.spine-health.com

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