How to Relieve Insomnia Without Medication

  • Find out when your time of greatest fatigue is in the evening.  At least an hour before your time of greatest fatigue, take a warm bath, slightly warmer than body temperature, soak and relax for 20 minutes or so.  It is important to note that a shower just won’t do.  A bath is strongly recommended.
  • Have a warm beverage, preferably no coffee or tea with caffeine.
  • Discontinue thoughts of problems that you have or what need to be done the next day.  If you are worried about forgetting something that needs to be done, write it down.
  • Stay away from stimulating thoughts and television shows, movies etc. Including reading the newspapers.  If you must read, then read something that is boring.
  • Turn your clock around so you can’t see the time.
  • Turn off the alert for texts and emails on your phone.
  • Reserve your bed for sleep.  Do reading and television watching from a chair or couch only where you are sitting upright.
  • Get into bed at least 20 minutes before your apex of maximum fatigue.  Once in bed if worrisome thoughts begin to pop into your mind, close your eyes and imagine a chest (like a treasure chest) by your side.  Imagine taking all of these thoughts and placing them in your chest.  Imagine taking these thoughts, one by one, and continue placing them in the chest.
  • Make the room as quiet as possible.  If your partner snores, you can move to another area, preferably another room where you can rest peacefully.
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One Response

  1. Jana said...

    thanks. some great infomation here keep up the good work. I conant really leave a more constructive comment as i’m abit out of my depth but i will be checking back here for further updates. from London,England

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