Self-care for insomnia can be approached in a number of ways—but it can be hard to know just where to start. To make it easier, I recommend trying these simple steps first:
Create a restful place to sleep.
Remove or block noise, light, and other distractions, and make sure your mattress (quality is essential) and pillow (Therapeutica) are comfortable for you.
Cut out the use of coffee, tea or caffeinated drinks of all kind. (Decaf still has caffeine!)
Avoid Cold medications with Ephedrine or pseudo- ephedrine.
Learn to relax. Use bio-feedback.
Relaxation tapes and other self-help tools or a counselor experienced in treating insomnia can help you let go of tension.
Use 300 to 600 mg of a concentrated root extract 30 minutes before bedtime of Valerian Root, 6 tablets of Min-Tran, 2 tablets of Folic Acid-B12 and 3.0 mg, one to two hours before bedtime, of melatonin (NOT IF YOU TAKE MAO INHIBITORS!) combined.
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