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11 Tips For Insomnia Relief

Chart showing complications of insomnia | Insomnia Relief

Chronic insomnia can have many adverse effects, both physically and mentally. If you are having trouble sleeping, here are 11 tips for insomnia relief:

  1. Avoid working in bed. Working signals your brain to become active, interfering with your ability to go sleep.

  2. Avoid watching TV or being at your computer before going to bed because these they can stimulate your nervous system and keep you awake. If you must use your computer at night, download a program, such as f.lux, that that removes the simulating blue light from the computer screen. Alternatives to TV or a computer include listening to relaxing music while breathing deeply for 10 to 20 minutes or using self-hypnosis.

  3. Avoid alcohol and caffeine in the evening because they stimulate your nervous system and can keep you awake. Some foods (especially those containing sugar) might also interfere with sleep. To determine if a food is affecting your sleep, keep a food diary that also notes how you slept each night. Some foods, such as herbal teas and warm milk, may help you sleep.

  4. Put together a comfortable bed. Use a mattress, pillows, knee separators, leg wedges, and other sleep products that give you the support you need.

  5. Exercise every day to help relieve excess stress that can keep you awake.

  6. Stretch gently before bed to help release tension. For a simple routine, lie on the floor or bed with your feet on the surface and your knees pointing up and do the following movements:
    1. Lower your knees from side to side.
    2. Tilt your pelvis forward and back several times.
    3. Slowly turn your head from side to side.
    4. Notice where you feel tense, and stretch that area gently and slowly.

  7. Keep the room at a comfortable temperature.

  8. Learn and practice ways to reduce stress and release excess tension.

  9. Get regular massage to help release the tension and stress. Many people sleep better after a massage.

  10. Use relaxing essential oils, such as lavender or valerian. Put a drop or two on a tissue and place next to your pillow. Or use an aromatherapy diffuser to diffuse the oils for 30 minutes before going to bed. Or do a little self massage with an aromatherapy blend for insomnia relief.

  11. Take a warm bath before bed. Add Epsom salts or relaxing essential oils to help you relax more.

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Image Credit: By Mikael Häggström [Public domain], via Wikimedia Commons

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