Insomnia

Helpful tips for a more restful sleep

• Maintain a peaceful atmosphere in your bedroom by keeping it clean, tidy and uncluttered.
• Have a warm shower or bath, or a warm drink just before bed. Avoid caffeine and alcohol, for although alcohol may make you drowsy, it can disrupt sleep. Milk, chamomile or valerian tea are a good choice.
• Massage warm oil into your body, or at least the feet. Black sesame oil is very helpful for an over-active mind, and better still if you add a little rose or lavender essential oil.
• Just before bed, don't do anything that may induce excitement, creativity, worry or anxiety.
• Don't read, study, work, eat or watch TV in bed, at any time of day.
• Treat yourself to Yoga Nidra (deep relaxation) just before bed. Yoga Nidra is suitable for anyone and a guided practice on CD
• Enjoy the settling effect of exhalation. As you lie in bed, breathe smoothly and deeply. Relax your abdomen and allow it to expand with each inhalation and soften back with each exhalation. Gently and mindfully elongate the exhalation and the slight pause at the end of each exhalation.
• Relax about insomnia! Worrying about being awake when its 3am just fuels the sleeplessness and increases fatigue. About 80% of the benefit of sleep comes from simply lying peacefully with closed eyes, so just take it easy!

Find out more about insomnia here:

• InSync Restful Sleep Program™
• What causes insomnia