People who do not get enough sleep on a regular basis may become less sensitive to insulin which, over time, can raise the risk for obesity, high blood pressure and diabetes.
Once in bed, close your eyes and simply “feel your body” – these means focus on your body and wherever you notice tension, consciously relax that area. Then, simply watch your slow easy breathing until you fall asleep.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
Sleep in complete darkness or as close as possible.
About an hour before bedtime, run a hot bath into which you place a few drops of a calming aromatherapy essential oils. You can also diffuse these scents in your bedroom.
A good body massage can also help to relieve stress and help to get good sleep.
Listening to music is really a good practice that relaxes your mind reducing tension. Take a cup of warm milk 15 minutes before you go to bed, this makes your nervous system to slack down. Herbal tea can be alternative to milk, which contains natural ingredients which will help you to sleep.
To identify the cause of your insomnia, first analyze the thoughts that circle in your mind during the time you lie awake. What are these thoughts concerned with? Do they relate to a specific theme or themes in your life? Is there a particular concern or worry that refuses to leave you alone at night? Do you have a problem that insists on seeking an answer right away … “or else”? Try saying to yourself some phrases like:
“Even though I feel a great responsibility for (fill in here with a few words describing any responsibilities that weigh on your mind when you are lying awake at night) … I choose to know that any thoughts I have about this will be even more useful after I sleep.”
Tapping on this statement does NOT make you irresponsible or “avoiding the issues,” by the way. What it will do is allow you to cancel out your concern about the situation so you can get good sleep, and in this way become more clear-headed about this issue the next day. Being weighed down with responsibilities is a common blocker of sleep; you will handle your responsibilities much better if you are well rested.
Another sleep-depriver is anxiety. Suppose you are thinking obsessively because you are anxious about the outcome of something and afraid of what will happen if you don’t come up with a good answer — RIGHT NOW. You may be afraid that your job will be in jeopardy if you don’t do this or that, or that your health will be in jeopardy if you don’t find an answer now, etc.
In all these cases, the best thing to do is to keep a pad and pencil by your bed so you can turn on the light when these thoughts start to circle in your head. Jot down one or two sentences to remind yourself in the morning of what it was you were worried about last night — and then start tapping on the anxiety itself. For example, you might use the Choices phrase:
“Even though I’m anxious about (worried that, etc., fill in whatever it is that worries you), I choose to be calm and confident.” or “I choose to be calm and relaxed, etc.”
Another emotion that often keeps us awake at night is anger — sleep and anger are often incompatible. If this is the case, try tapping directly on YOUR ANGER! If you do this, be totally honest with yourself. Bring out all your resentment toward any uncomfortable position you find yourself in, or toward anyone who is irritating or infuriating to you, etc. Then tap openly and vigorously using such phrases as:
“Even though I’m furious (enraged at, etc., fill in name of person or situation), I choose to be calm and confident.”
This can work wonders because the likelihood is that if your anger was stirred up that much, you were NOT feeling calm and confident about the situation at all but were instead threatened by it in some way. Remove the sense of threat so that you can have peace.