**Note chronic insomnia may be associated with other conditions and may require the help of a sleep specialist.
● If you do not fall asleep in 20 minutes get up and do something relaxing and distracting.
● Do unpleasant chores to put yourself to sleep. (Stand in the BR and read the Old Testament – per Dr. Johnson).
● Try a relaxation CD or Website or App as: Calm
● Mindful meditation (Dr. Weil’s)
○ Housework, bills or stimulating work within 2 hours of bedtime.
○ Exercise close to bedtime because it raises adrenaline
○ Sleeping more than 8 hours at a time
○ Midday nap for more than 20 minutes…..meditate instead.
○ Caffeine (coffee, tea, chocolate, caffeinated soda) after noon
○ Heavy, late meals.
○ Alcohol within 5 hours of bedtime
○ Obsessing over insomnia
○ The bedroom is best used for sleep and sex.
○ No TV in the bedroom
○ No Blue Lights from electronics, EMF, LED’s or fluorescents
○ Cool temperature – no higher than 68 degrees
○ As dark as possible
○ As quiet as possible
○ Keep consistent bedtime and wake times
○ Get out in the sun for at least 15 minutes each morning
○ Exercise preferable earlier in the day
○ Schedule worry time (or keep pad and pencil at the bedside to record)
○ Take a warm bath in low light before retiring
○ Avoid light exposure as you get closer to bedtime. Even a small amount of light in the evening can cause your brain to think it is morning
○ Don’t miss your sleep window
○ Stay hydrated but not so much to keep you up all night
● Supplements:/ Vitamins / Herbs:
○ Melatonin .5-2.5 mg.
○ 5-HTP 100mg
○ Valerian Root: is a well-known sleep aid. It’s often referred to as “nature’s Valium.” In fact, this herb has been used since ancient times to promote tranquility and improve sleep
○ Vitamin D
○ Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality (Healthline/ Dr. Perlmutter)
○ L-theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before bed (Healthline)
○ CBD Oil
○ Sensoril Ashwagandha: A popular Ayurvedic herb, ashwagandha is an adoptogen used frequently for stress, strain and fatigue. It’s best known for its stress-lowering effects
○ Suan Zao Ren: is the seed of the Chinese jujube. It is used in formulas to treat insomnia, restlessness, agitation, and palpitations
○ Scletrotium Poriae Cocos: From the Poria mushroom, Scletrotium Poriae Cocos is a fungus traditionally used for anxiety, restlessness, fatigue, tension and nervousness… along with a host of other issues
○ Radix Anemarrhenae Asphodeloides: is an ancient Chinese herb renowned for its ability to restore balance to yin / yang by nourishing and restoring the yin
○ Ginkgo biloba: A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed (Healthline)
○ Glycine: A few studies show that 3 grams of the amino acid glycine can improve sleep quality (Healthline)
○ Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool (Healthline)
○ Foods, i.e.: Walnuts, almonds, cheese, etc.
○ Essential Oils, i.e. Lavender, valerian, safe, etc.
Tips for Insomnia – A compilation from: The Healing Power of Sleep by Lynn D. Johnson, PhD, Dr. Bredesen, The End of Alzheimer’s, Dr. Perlmutter, https://www.drperlmutter.com, Dr. Breus, https://thesleepdoctor.com.
By: Peggy Pittenger