5 Ways to Deal with Insomnia

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Insomnia. If you have dealt with it you know how insidious this pesky little problem can be. However the key to taking hold of Insomnia is to not take it too seriously. The more you stress and think about it the more you feed it. Well that sounds easier said than done when you are already taxed and overtired from a full day of working and taking care of everyone. Below are some tips we hope will help you get into a restful slumber the next time you catch yourself counting sheep:
  1. Get up and move to the living room, reading nook or other comfortable space. Forcing yourself to “try” and sleep will only make matters worse. You will then associate your bed with the anxiety of not being able to fall asleep.
  2. Make sure that you are not taking your phone to bed with you and make sure you are removing phones and tablets from your nightly routine, at least 30 min before you crawl into bed. The blue light emanating from these devices impedes natural melatonin production. Melatonin is the hormone that makes you sleepy.
  3. Set the temperature in your room to be between 60 and 67 degrees. If your room is too warm and stuffy, chances are it will be hard to fall and or stay asleep.
  4. Invest in a white noise machine. Blocking out all other noises will make it easier for your brain and thoughts to shut off.
  5. When all else fails, meditate. There are countless phone apps and CD’s that you can listen to that will help you do this. This is a simple yet powerful tool to employ when having any kind of stress and/or anxiety which typically are at the root of insomnia.
If you are a caregiver and need support with managing the care of a loved one or are unsure of where to start. Our Care by Design team can help you decide what the best resources are to help you manage your workload. Our caregiver educational series offers tips on how to care for yourself and those you care for. For information on how to take advantage of these FREE seminars contact our Outreach Coordinator, Nydia Montijo at nmontijo@fsl.org or 602-285-0505 ext. 153.
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