SELF-HELP FOR INSOMNIA *
Do all this for at least two weeks, while you are establishing a normal sleep rhythm. You can start to relax it once your sleep is better.
During
the morning:
- Spend
time outside in sunshine
- Spend
time in nature
- Exercise
or move your body in a way you can tolerate
During
the day:
- Don’t
drink ANY caffeine (coffee,
tea, chocolate or cola) after
midday
- Eat
plenty of anti-inflammatory foods,
and avoid inflammatory foods
- Before
the sun goes down, finish up using all electronic screens
At night:
- Avoid
ALL alcohol,
at least until sleep rhythms have normalised
- Avoid
bright and white lights
- Establish
and maintain a calming night-time routine
- Drink
a calming herbal tea after
dinner
- Don’t
eat or drink too close to bed time, but don’t go to bed hungry
- Think
about how many hours you have to sleep
* please refer to our website for the full article.
