Hide your alarm before you go to sleep to forget about time.
Insomnia is often made worse by an overactive mind at bedtime. Several techniques, including visualizations, relaxation and alternative medicines all exist to help quiet the mind, and allow sleep to come. Establish a regular bedtime routine and reserve your bed for sleeping; don't bring work with you under the covers. Try several of these mind quieting techniques in combination, or one at a time.
Instructions
1. Count sheep. The technique may seem cliche, but focusing your mind on a calming image of sheep jumping over a fence, may help you to forget the day's worries. Keep your mind occupied with a brain teaser, such as listing one fruit or vegetable for every letter of the alphabet. Imagine an object in detail, such as a table centerpiece you have in your home. If your mind is invaded by worries, turn them into positive thoughts.
2. Employ a physical relaxation technique. Lie comfortably and breathe regularly and deeply. Try progressive muscle relaxation: this technique involves tensing one muscle group at a time -- in a set order throughout the body. Start with the lower extremities. Inhale and tense one muscle group, for example your toes, for 5 to 10 seconds and then exhale and let go. Relax for a few moments, then move on to the next muscle group.
3. Do yoga before getting into bed. The kind of tension the muscles hold will determine the specific poses that should be done. Tension that results from an active day should be released with restorative poses such as lying on the floor and placing your legs straight up the wall. Tension that results from inactivity should be released with more intense poses such as a forward bend. If you are not familiar with yoga, simple stretches may do the trick. Always consult your physician before venturing into a new physical activity.
4. Take an alternative medicine. The Mayo Clinic lists melatonin and Valerian root as possible over-the-counter alternative medicines to help with insomnia. Melatonin is naturally-occurring in the body and its levels increase at dusk, and decrease as the sun comes up. Melatonin is considered safe for short-term use of a few weeks. Valerian has mild sedative effects but the Mayo Clinic cautions it has not been well studied, and has been linked to liver damage in some people. Consult with your doctor before taking either of these medicines.
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