Can’t Sleep? Creative, Successful Techniques From The Depression Bipolar Support Alliance Palo Alto Members

by alex on October 19, 2010

Light during the day and evening greatly effects your sleep.
o   Keep curtains open and be in sunlight
o   Use nightlights and dim lighting in the evening
o   Use only a book light to read in bed

Computer, TV and cell phone light may harm your sleep
o   Avoid computer 2 hours before bed
o   Stop TV and cell phone use 1 hour before bed

Go to bed and get up at the same time

No napping

Create bedtime rituals: Shower, listen to soothing music, read, drink warm milk or chamomile tea

Use a sleep mask and ear plugs

Do a calming Yoga pose. Lie on your back, legs straight up the wall for 15 minutes.

Relaxation Techniques are very successful
o   Stretch neck left to right, hold 10 seconds each side; put your chin down, hold 10 seconds
o   Tap on top of the cheek bones
o   Relax all facial muscles by yawning or tense your face and release it
o   Massage your shoulders and neck in a circular movement.

Meditation is very simple and powerful – count your breathing, say a word over and over, hum the word “om” for a minimum of 2 minutes

Go to bed and get up at the same time.

Tense each part of your body separately and release.

Use yoga breathing. Inhale for the count of 4, hold for 3, exhale for the count of 4.  Repeat at least 6 times.

Imagine your finger writing the word sleep in warm sand several times.

Focus on one part of your body at a time (left foot, left calf) and visually relax it.

IF YOU WAKE UP

Don’t panic and get discouraged

Use Yoga breathing

Get up and read (low light) somewhere else for 20 minutes

Listen to a biofeedback or relaxation tape with earphones

Relax each part of your body one part at a time (right foot, right calf)