This morning I coached a client whose racing thoughts at bedtime kept her from falling asleep. \u00c3\u201a\u00c2\u00a0After quickly ruling out any serious mental health problem, \u00c3\u201a\u00c2\u00a0a little more questioning revealed \u00c3\u201a\u00c2\u00a0a list of innocent seeming activities that were just enough to keep her central nervous system revved up too much for easy sleep, such as:<\/p>\n
Prolonged bouts of insomnia — either having difficulty getting to sleep or trouble staying asleep — can have a \u00c3\u201a\u00c2\u00a0 devastating impact on many aspects of normal life, including:<\/p>\n
We are wise to do everything we can to change the habits we have that contribute to this condition of insomnia. \u00c3\u201a\u00c2\u00a0Here are a few ideas that have worked for me personally, and for my clients.<\/p>\n
Write a do to list for the next day, in bed, ending with writing out a statement such as: \u00c3\u201a\u00c2\u00a0I can let today and tomorrow take care of themselves now, while I easily go to sleep.<\/em><\/p>\n <\/em>Reduce the amount of light in your home 2 hours prior to bedtime because bright lights stimulate the brain unnaturally. \u00c3\u201a\u00c2\u00a0A single 25 watt lamp is enough.<\/p>\n Reduce or eliminate conversation for 2 hours prior to bedtime, to start letting the brain and emotions relax.<\/p>\n Eliminate coffee, tea, cola, chocolate, even products like Excedrin, and anything else with caffeine after 4 pm, or if you are highly sensitive, make it after 12 noon.<\/p>\n Take vitamins in the morning, especially if they include vitamin B because that’s an energy booster.<\/p>\n If you need extra help, try taking \u00c3\u201a\u00c2\u00a0half a melatonin capsule — a natural hormone — \u00c3\u201a\u00c2\u00a0right at bedtime to aid the brain in relaxing into sleep. \u00c3\u201a\u00c2\u00a0Other sleep aids such as valerian or skullcap may be helpful as well.<\/p>\n Learn a meditation practice to help you fall asleep. \u00c3\u201a\u00c2\u00a0Here’s one:<\/p>\n Breathing Meditation to Lull Yourself into Sleep<\/strong><\/p>\n 1. \u00c3\u201a\u00c2\u00a0Mentally count to 4 very slowly while inhaling deeply. 2. \u00c3\u201a\u00c2\u00a0Pair the counting with a mental image of something expanding when inhaling and then contracting when exhaling — maybe a flower getting bigger then smaller. This gives the mind something else focused to do.<\/p>\n 3. \u00c3\u201a\u00c2\u00a0Finally, create and repeat an auto-suggestion (self-hypnosis) mantra, which is an image form of an affirmation statement. Something like: I feel my body relaxing. The gears in my brain are slowing for sleep. The circles of thoughts going round and round are stopping and holding still.<\/p>\n There are a myriad of unconscious daily habits many of us engage in, that have many self-sabotaging consequences when they start interfering with our sleep. \u00c3\u201a\u00c2\u00a0But tiny changes can produce big results. \u00c3\u201a\u00c2\u00a0And there’s nothing better for healthy mind, body, and spirit, than getting enough sleep.<\/p>\n
\nAgain count to 4 while exhaling slowly.
\nKeep doing that until the body relaxes. This gives the mind something focused to do.<\/p>\n