End insomnia

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As a nurse, people come to me with problems. Yesterday, it was about insomnia.

Are there ways to sleep without going to a doctor to get a prescription? Yes!

First thing you should consider is have a consistent bedtime. Then, try to get 7 to 8 hours of sleep at night.

Look at what you do before bedtime. There are certain things you should NOT do before bedtime:

- Don't drink alcohol.

- Limit caffeine intake after 3 to 4 pm.

- Don't eat a large meal.

- Stop spending non-sleep time in bed.

- Avoid high stimulation activities like watching TV, playing video games or exercise.

Things to try to help with sleep:

- Relax before bed with activities like massage, meditation, yoga, relaxing music, reading a book, deep breathing and visualization.

- Consider taking a warm bath, shower or foot bath to help you relax.

- Take a melatonin supplement. Start with a low dose around 30 to 60 minutes before bed.

- Consider other supplements (one at a time) to help with sleep such as ginkgo biloba, clycine, valerian root, magnesium, l-theanine and lavender.

- Try essential oils through inhalation or skin absorption such as lavender, cedarwood, or bergamot.

Be sure to research the supplements and oils before trying them for the correct dosage and for any precautions. Wait a week or two before trying another dose or another supplement.

Other tips to help improve sleep:

- If you watch the clock when in bed, turn the clock away from you.

- Keep your bedroom cool, quiet and comfortable.

- If you are awake in bed, tossing and turning, get out of bed and try a relaxing activity (from the list above) before trying to go back to sleep.

- Exercise during the day.

- Get outside and enjoy the sunlight during the day.

Hopefully, some of these suggestions will help end your insomnia.

Good luck and good night!