Christian Therapist for women with anxiety and trauma throughout CA & TX
How to treat insomnia without medications
If you’re an insomniac, chances are you have Googled every possible sleep remedy out there. Maybe you’ve even been prescribed sleeping pills to help you get the sleep you’ve been yearning for. But did you know that there are natural remedies you could try at home without getting on medications? Here are some tips to treat your insomnia without medications:
If you’re an insomniac, chances are you have Googled every possible sleep remedy out there. Maybe you’ve even been prescribed sleeping pills to help you get the sleep you’ve been yearning for. But did you know that there are natural remedies you could try at home without getting on medications? Here are some tips to treat your insomnia without medications:
1) Utilize your 5 senses: When you have insomnia, your body has a natural stress reaction when it’s time to sleep. The problem with this is that your body has a hard time resting when you’re stressed out. To counter the effects of stress, you have to trick your body into being relaxed at bedtime so that it can actually shut down. To do this, try to engage your five senses.
Sense of smell: You can engage your sense of smell by using calming scents. It’s always advisable to stay away from synthetic fragrances that could trigger respiratory problems or allergies. Reach for calming essential oils such as lavender. Some people apply it topically, while others put a few drops in a diffuser right before bedtime.
Sense of sight: Your bedroom should be welcoming to look at. Paint your walls in a relaxing tone so that you feel enveloped in warmth every time you walk into your bedroom. When you come home after a long day, spend 10 minutes to put away clutter and any other stray items that are around you. The goal is to have your room feel like a sanctuary so that when you walk in, your brain automatically feels relaxed. Create your own spa-like environment.
Sense of touch: Wash your sheets regularly- perhaps weekly. That way your body only comes in contact with fabrics that feel cozy and relaxing. Dirty, rough sheets can be quite uncomfortable and discomfort certainly will not promote relaxing sleep. Utilize soft sheets and cozy fabrics so that you can just sink into it without having to think too much about it.
Sense of taste: An hour before bedtime, create a winding down routine for yourself. Some people like to drink herbal non caffeinated teas, others reach for a glass of water. It doesn't matter which one you go for, as long as it feels soothing to you. However, avoid drinking alcohol or caffeine a few hours before bed as alcohol can ruin your deep sleep, while caffeine can keep you awake longer at night.
Sense of Hearing: To create a relaxing environment that promotes sleep, consider utilizing a white noise machine or even using sounds of nature. Some people like the sound of the waves, while others like the sound of thunder. It doesn't matter which sound you choose, as long as it sounds relaxing to you.
2) Watch your caffeine use: Many insomniacs rely heavily on caffeine to keep them awake during the day. The problem with drinking multiple cups of coffee is that your body doesn’t get a chance to fully eliminate the caffeine in your system before bedtime. So if you drink multiple cups of coffee each day, chances are your body will still be filled with caffeine by bedtime, thereby keeping you awake. The solution? Don’t drink caffeine after 12pm.
3) Open up your blinds: When you wake up in the morning, open up your blinds. When the sunlight hits your eyes, your body begins to produce adenosine, which sends a signal to your brain to wake you up. The longer you stay up during the day, the stronger the urge for sleep at night will be. So even though you might be exhausted from insomnia in the morning, make an attempt to open up your blinds so that some sunlight can come in. Your body will thank you later.
4) Create a bedtime routine: When you were younger, I bet you your guardian or parent had a set bedtime for you. But chances are as you got older and you began to have more freedom, and you became more and more lax about bedtime. When you have a regular bedtime and a nighttime routine, your body knows when it’s expected to rest and when it’s expected to relax. So, set a specific bedtime and wake up time each day for the next two weeks and notice the difference it’ll make with your sleep quality.
5) Drop the phone and tablet: So we all know that technology can be our friend. However if you’ve formed the habit of holding on to your phone at night, its time to break up with it. Many phones and tablets emit a blue light that prevents the body from producing melatonin. And your body needs melatonin to sleep well at night. The solution? Put away phones and tablets an hour before bed. I know it might me hard to break the habit, but the results will blow your mind.
What is one change you’d like to make regarding your sleep? If you currently struggle with insomnia and you are looking for help getting a good night’s sleep, call 951-905-3181. I provide insomnia treatment in Murrieta and online. You can also email me here to schedule a free 15- minute phone consultation so that you can learn how to get rid of insomnia.
Ready to finally sleep?
Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep!
5 Causes of insomnia you should know about
Insomnia can feel like an awful burden. The constant tossing and turning before you finally drift off to sleep. The hours and hours spent staring at the ceiling can be so frustrating. I’ve heard people say “My dad had insomnia, so I have it too.” That type of thinking makes one give up- as if it is hereditary. The good news I have for you is that insomnia does not have to be a lifelong curse.
Insomnia can feel like an awful burden. The constant tossing and turning before you finally drift off to sleep. The hours and hours spent staring at the ceiling can be so frustrating. I’ve heard people say “My dad had insomnia, so I have it too.” That type of thinking makes one give up- as if it is hereditary. The good news I have for you is that insomnia does not have to be a lifelong curse. You can indeed find a cure for your insomnia. But before we get into insomnia treatments, let’s focus on 5 things that might be preventing you from getting the quality sleep you deserve:
1) Alcohol use: I’ve heard a lot of people use the term “Night cap” to refer to a nightly drink of alcohol. We even see it in the movies. You sit back, pour a glass of wine and use it as a relaxation tool after a long day of work. While a glass of wine in itself isn’t bad for you, the quantity of alcohol you drink as well as the time you drink it could be affecting your sleep. Now I’m well aware that many people feel relaxed after a glass of wine and might even drift off to a cozy sleep. But for others, alcohol actually affects their sleep quality.
Alcohol can actually shorten the length of your deep sleep and also create fragmented sleep. So in a bid to cure your sleep problems with alcohol, you actually end up with shorter sleep and your sleep becomes disturbed throughout the night. This could lead to more night time awakenings and more tiredness in the morning. So to be on the safe side, either avoid alcohol a few hours before bed, or don’t drink it at all.
2) Screen time: We live in a digital world. We are glued to our electronic devices more than ever before. While technology can be very helpful with daily tasks, our devices can actually prevent us from getting the sleep we crave. Cell phones and tablets emit a blue light that send a signal to the brain, preventing it from producing melatonin. And we need melatonin for sleep. So to be safe, put aside your devices an hour before bedtime. Give your body time to produce the melatonin it needs to relax for the night.
3) Exercise: You’ve heard that 30 minutes of exercise a day is recommended for a healthy body. Exercise is also great for your heart, your lungs, and many other organs. However if you exercise at the wrong time, you might actually be preventing sleep and triggering insomnia. When you work out, your body temperature increases, and signals to your brain that you should wake up. After a few hours, your body temperature will naturally fall, signaling to your brain that you should get ready to sleep. But if you exercise too close to bed time, your body temperature will rise, and your body might not know that you should be getting ready to sleep. If you struggle with insomnia, limit exercise to no less than 4 hours before your bedtime, so you can give your body a chance to reduce its temperature and produce melatonin for sleep.
4) Irregular bedtime: We all know that bedtimes are great for kids, but the problem is that some adults completely do away with the idea of a bedtime due to busy work schedules, irregular traveling schedules, or personal commitments. The thing is your body works like a well oiled machine. When you sleep at odd times, your body becomes unsure of when it is expected to rest. The solution? If you struggle with insomnia or some other sleep disorder, go to bed within the same hour each day. Create a good routine for yourself so that your body knows when to shut down and when to wake up each day.
5) Uncomfortable surroundings: Your bedroom should feel like a sanctuary. But for many, the bedroom doubles as a work room or an office. While this might be practical, it could confuse your body into thinking that nighttime is work time, rather than sleep time. If your bedroom is filled with clutter, your sheets are dirty and rough, or your bedroom smells old and stale, all these factors could prevent your body from feeling relaxed enough to shut down. Let’s face it, you wouldn’t feel relaxed in an uncomfortable environment either. If you can, take your computer out of your bedroom. Wash your sheets regularly and air out your room regularly so that fresh air can come in. You’ll notice the difference in your sleep quality.
If you are struggling with insomnia and your unsure of how to treat it, I provide insomnia treatment in Murrieta and online. Call 951-905-3181 to schedule a free consultation to see if CBT for insomnia treatment will help you get the sleep you’ve been yearning for. You an also email me here.
ready to finally sleep?
Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep.
Do this to sleep like a baby at night
I have always been a big believer in self advocacy. When you struggle with insomnia, it's important to try out different avenues so that you can perhaps figure out the cause of your insomnia. Here are 6 things you can do to help you sleep better at night.
I have always been a big believer in self advocacy. When you struggle with insomnia, it's important to try out different avenues so that you can perhaps figure out the cause of your insomnia. Here are 6 things you can do to help you sleep better at night.
1) Ask your doctor about your medications: Some medications can change your sleep cycle. If you are currently on any medications, it's important to have a discussion with your prescribing physician about how your medications could be affecting your sleep. But if you don't talk to your physician about sleep patterns, you could continue to struggle with sleep. Sometimes a little self advocacy cab go a long way.
Concerned about your sleep meds? Read more about sleep medication here. Insomnia and sleep Insomnia chronicles: The scary truth about those sleeping pills you take
2) Try journaling: Often times, anxiety or worries can bring on sleeplessness. If your mind is spinning around with worry thoughts, it is going to be difficult to get good quality sleep. About 30 minutes to an hour before your bed time, sit in a quiet spot and write out what's bothering you. Some people like to write in full sentences, while others use bullet points. If you're creative, you could even draw how you feel or write some poetry about it. The point of journaling is to wrap up your day and get your worries out on paper, so they stop swimming around in your head.
While journaling, if important tasks for the next day pop up in your mind, it's also a great time to create a to do list for the next day.
3) Avoid alcohol, nicotine and caffeine a few hours before bedtime: It is an erroneous thought to believe that a 'night cap' is actually helpful for sleep. Actually, alcohol, nicotine and caffeine can interrupt your sleep patterns and worsen your insomnia. In the case of caffeine, it has a half life of 5 hours. This means it takes 5 hours for half the amount of caffeine you drink to be fully metabolized (absorbed) into your system. If you drink multiple cups of coffee throughout the day, you are essentially layering more and more caffeine in your body. So, by night time, chances are all that caffeine is still in there keeping you awake.
And if you find yourself awake late at night, click here to read about Insomnia tips: 10 things to do when you can't sleep at night
4) Practice relaxation about an hour before bedtime: The concept is simple- a relaxed mind is calm, and calmness helps you sleep. But a worried and harried mind is a bad environment for sleep. Remember that your mind and your body are connected. About an hour before bedtime, do something relaxing. Some examples are yoga, medication, prayer, stretches, breathing techniques or listening to soothing music. Let's not forget your sense of smell. Try using a drop of your favorite essential oil and also putting on soft, cozy pajamas. It would also help if your sheets are cool, clean and soft. To help your sense of sight, dim the lights or close the blinds, so that your body's sleep mechanism can also be triggered.
5) Take a nap: Many people who struggle with insomnia or sleep disorders often feel a dip in energy in the middle of the day. If your schedule permits, try taking one 30-minute nap in the middle of the day. This helps to recharge you, but doesn't get you so awake that you cannot sleep at night. Although naps can be beneficial, avoid napping in the evening or too close to bedtime. If you do this, you'll be wide awake at night.
There you have it. 5 easy tips to help you sleep like a baby. And if you're a woman in Murrieta or Temecula who has struggled with insomnia, and you're ready to sleep soundly again, click here to schedule a free 15 minute consultation call to see if CBT for insomnia is the right treatment for your insomnia. I also provide online sessions for women throughout California.
ready to finally sleep?
Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep!
Insomnia tips: 10 things to do when you can't sleep at night
One of the most painful things about insomnia is the boredom that happens when you find yourself staring at the ceiling for 3 hours straight. To make it worse, everyone else in your household is most likely asleep so you are stuck with your own thoughts. I always recommend that my clients who struggle with insomnia should get out of bed if they aren't able to fall asleep within 30 minutes. But after getting out of bed, what are you supposed to be doing?
Don't fret. I've got you covered. Here is a list of 10 things you can do when you can't sleep at night.
Look through old albums: Remember all those old pictures that are floating around in a random drawer or box in your home? Night time is the perfect time to actually get them organized. Think about it, you can reminisce about the good old days and get your pictures organized at the same time. If you don't have physical pictures, you can also spend this time organizing the pictures on your phone, tablet or laptop. Categorize them by date, location or any other system that works well for you.
Sort out junk mail: Many people have a junk mail drawer where they shove all their unsolicited mail and other miscellaneous items. Sometimes you can actually find good deals with coupons that are sent to your home. Night time is a great time to throw out useless mail, shred sensitive mail or organize mail you'd like to keep. My favorite mail organizing system is to use an accordion folder with tabs to keep everything. As your mail comes in, you can categorize it, and shred whatever you don't need.
Read something light (but not on a phone, tablet or computer screen): Night time or early morning is a great time to catch up on that novel or self help book you've been itching to read. Just ensure that you're not using an e-reader. I explain how electronics could affect your sleep cycle here. If you're a Christian, night time is also a great time to read your Bible or get caught up on a devotional.
Clean out the fridge: Let's face it, no one likes to clean out the fridge, but the best time to do so is when everyone else is asleep. The kids can't bug you, your spouse isn't asking you questions, and you have total silence to get organized and methodical about it.
Organize clothes: You probably won't be able to overhaul your entire closet in one night, but you can definitely get a head start and feel accomplished. Pick one type of item and organize everything in that category. Perhaps you can start with shirts, or pants or skirts or accessories. Make it fun and enjoyable. You can even use headphones and listen to calming music while you organize. Getting stuff done beats laying in bed and feeling frustrated while everyone else is fast asleep. Insomnia doesn't have to take over your life.
Knit or craft: If you're creative, night time is the best time to start a new knitting project or some other type of craft. You can't imagine how much you can get done when you're able to work without the distractions that happen during the day.
Work on a scrapbook: Remember those pictures you organized? You can turn them into a scrapbook. These days you can even create an online scrapbook.
Write a to do list for the next day: At night, you can plan out your schedule for the next day. Write out all the tasks you'd like to complete the next day and also organize them according to priority.
Clean out 1 drawer: Night time is also a great time to clean out your junk drawer. Perhaps start with your bedside table. Get rid of everything you don't need and hopefully, by the time you're done, you'll be tired enough to fall back asleep.
Ready to begin to sleep at night and kick this insomnia thing? Click here to schedule a free 15 minute phone consultation to find out if CBT for insomnia is the right treatment for your insomnia. In just a few weeks insomnia could be a thing of the past. I also provide online sessions for clients throughout California.
ready to finally sleep?
Find out the 5 myths about insomnia that are keeping you awake- and how YOU ca finally sleep!
Insomnia chronicles: Early morning habits every insomniac should try
If you've struggled with insomnia, then you probably have sleep anxiety. It's no joke. Perhaps you wake up in the middle of the night, while the whole world is sleeping. Or you wake up in the wee hours of the morning, unable to drift off to sleep. I always advise insomniacs to get out of bed after 30 minutes if you cannot fall asleep
If you've struggled with insomnia, then you probably have sleep anxiety. It's no joke. Perhaps you wake up in the middle of the night, while the whole world is sleeping. Or you wake up in the wee hours of the morning, unable to drift off to sleep. I always advise insomniacs to get out of bed after 30 minutes if you cannot fall asleep. There's no point tossing and turning. That increases anxiety. In fact many people who experience sleep disorders often have anxiety about sleep. Here are some activities you could participate in if you're awake super early in the morning.
Pray: If you're religious, prayer is a great way to start off your day. It's nice to be able to pray while the house is silent. No screaming kids, no TV, no distractions. Start the day off feeling connected to God and setting the tone for a great day. It's a lot better than tossing and turning for hours till everyone is awake. Perhaps you can create a small prayer spot for yourself. It'll quickly become a relaxing ritual you can look forward to.
Take the dog for a walk: This is a great time to bond with your pet. Lace up your shoes, grab your leash and go for a short walk around the block. This one has two parts because you'll get some exercise in while bonding with your pet.
Organize drawers, clothes, shoes: Do you remember those drawers that are filled to the brim with random knick knacks and things you don't need? Well, early morning is a great time to organize them. I'm a big fan of the Konmari Method. If you've never heard about it, it's an organization system by Japanese organization expert, Marie Kondo. It's a simple way to live a minimalist and tidy life.
Tidy up your bedroom: The morning is the perfect time to tidy up last night's mess. Sometimes we are too tired to clean up after ourselves, so in the morning, you can pick up any clothes that are on the floor, clear up your side table, clean your armoire and ensure that your bedroom is soothing. Remember, a tidy bedroom is a lot more welcoming and sleep inducing than an untidy one.
Get some exercise: I'm no fitness expert, but I've heard it said that when we work out in the morning, our bodies continue to burn calories for a few more hours in the day. So if you can't sleep, go outside and get some early morning sunshine. If it's too hot or too cold for you, go to another room of the house and press play to a workout video.
Make lunch: While we're on the subject of exercise, early morning is also a good time to prepare your lunch. You can also get everyone else's lunch ready and start your day off right. Don't let all that exercise go to waste.
Do laundry: We all know how fast laundry piles up. If you can't fall asleep, get out of the bed and do 1 load of laundry. It'll have you feeling productive.
Some other ideas: You can also get ready for the day. Set out your clothes, brush your teeth or even take a shower. If you're up to it, do some light cleaning. Dust the windows and blinds, wipe down the kitchen counters or even mop the floor. Just don't vacuum so you everyone else in your house isn't upset.
And if you'd like to learn a lot more habits to help you sleep, click here to learn more.
There you have it. Lots of great ideas when you're wide awake early in the morning. And if you're tired of being controlled by insomnia, click here to schedule a free 15 minute phone consultation to find out if CBT for insomnia treatment in Murrieta can help you get the sleep you so desperately crave. If you live too far away from Murrieta, I also provide online sessions for women throughout California.
Ready to finally sleep?
Find out the 5 myths about insomnia that are keeping you awake- and how YOU can finally sleep!
Insomnia chronicles: What to do in the evening when you can't sleep
Insomnia is a huge pain. But if you struggle with insomnia, you already know that. But did you know that there are some strategies you could use to help prepare your mind for sleep so that you're not eternally banished to a frustrating night of tossing and turning?
Insomnia is a huge pain. But if you struggle with insomnia, you already know that. But did you know that there are some strategies you could use to help prepare your mind for sleep so that you're not eternally banished to a frustrating night of tossing and turning? Here are some things you could do in the evening to begin to wind down before bedtime. The goal is not necessarily to wear yourself out. The goal is simply to help your mind begin to shut down, so that you can have a relaxing night of sleep.
Listen to slow, relaxing music: In this social media age, most of us have our phones glued to our hands 24 hours of the day. But if you read my previous post about the 5 habits that keep your insomnia going strong, you already know that the blue light that our electronic devices emit, actually prevents our brains from producing the right sleep chemicals at the right time. Translation: Your phone might be preventing you from sleeping. So what should you do to help you wind down at night? Listen to soothing music. The emphasis is on soothing. Ensure that the music does not drum up any difficult feelings of anger, sadness or hurt. The last thing you want is to go to bed feeling enraged or sad. Perhaps something soft and instrumental will help your brain know that it's time to shut off the day's worries, and it will begin to get ready to sleep. If you find yourself drifting off to sleep when you're listening to music, then you know you're on the right track.
Knit, sew or quilt: Yes, I know, very few people actually knit, sew or quilt these days, but these are gentle, relaxing activities that don't take much thought. You want to avoid activities that make you think or worry right before going to bed. Why? Because you'll end up tossing and turning as you ponder all night. The point is you don't want to lay in bed for hours on end before it's your actual bedtime, so find a calming activity to tide you over until it's time to lay in the bed. Avoid just laying in bed for hours on end. Not only is it frustrating, it makes your insomnia worse. And if you absolutely don't knit, sew or quilt, find something else soothing that doesn't involve a TV, phone or tablet. Remember these electronic devices emit blue light that can worsen your insomnia or make it harder for you to sleep.
Organize old books, pictures and clothes: Insomnia and other sleep disorders are tricky. You might feel exhausted during the day, but then when it's finally time to sleep at night, you lay wide awake. So instead of dragging yourself to bed at 6pm, stay up a little longer and do something productive. Organize old books, pictures or maybe even your closet. If you're a fan of Marie Kondo- the great organizing queen- then you know all about how to fold and tidy up. And if you've never heard of Marie Kondo, just do a quick Google search to find out how to tidy up your entire home. The bonus part of tidying up is that a tidy bedroom actually helps you feel more relaxed. And a relaxed mind is the perfect recipe for good sleep.
Take a bath or a shower: In an ideal world, your body temperature should rise in the morning when the sun comes up. This triggers your brain to wake up. Your temperature climbs steadily until evening time, when the sun goes down. After the sun sets, your body temperature begins to fall. This signals your body to begin to release melatonin, which helps you sleep. To help you get ready to sleep, try taking a cool shower. Of course, nothing too chilly- you don't want to catch a cold. Perhaps a warm shower to help your body temperature begin to drop. If you're a fan of baths, get some relaxing music, a few drops of essential oils, grab a good book, and soak in the tub. This will help you forget the worries of the day and prepare your body for sleep.
Make your lunch for the next day: And if you absolutely cannot quiet your mind after taking a shower, you might as well begin to prep for the next day. Evening time is a great time to pack lunches for the kids, cut up vegetables for the next day or even prep breakfast for the next day. When you wake up the next morning with lots of free time on your hands, your body will thank you.
And if you'd like to learn a lot more habits to help you sleep, click here to learn more about 5 habits that could help you sleep.
If you happen to have narcolepsy, which is another sleep disorder, check out this really informative infographic on how to be a successful student with narcolepsy.
What do you like to do in the evening to keep insomnia away? And if you're a woman struggling with insomnia, click here to schedule a free 15 minute consultation call to see if CBT for insomnia treatment in Murrieta is the right one for you. In as little as 2 months, you can go from frustrated insomniac to sleeping like a log. I also provide online sessions to women throughout California. Call now.
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Find out the 5 myths about insomnia that are keeping you awake and how YOU can finally sleep!
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