I have struggled with sever insomnia for the past year and a half. I am finally starting to get a little bit of sleep. I’m *not* a doctor, but after seeing a handful of sleep specialists, holistic doctors, energy healers, been prescribed multiple sleeping pills, and tried the whole gamut of natural remedies, I can let you know the steps I’ve taken that have proven helpful.Therapy. I’ve been to both a mindfulness-based therapist and EMDR therapist.Daily meditation (2 times a day, if possible). This process can take about 8 weeks of solid work before you start seeing results. My schedule includes 10–20 mins right when I wake up, and 10–20 mins after dinner (a few hours before bed!)Stick to a consistent sleep and wake schedule. This kind of sucks, especially if you’re a night owl such as myself. However, getting in bed before or around 10 pm is optimal! You’re body runs in cycles, called your circadian rhythm, and between the hours of 10pm-2am, your body begins its physical repair cycle. From 2am-6am, your psychological repair cycle begins and ends. So start getting in bed around 9:30 every night, if possible.
Turn down the lights a couple hours before bed. Dim your lights around your house, if possible. This helps to signal to your brain that you’re getting ready for bed. Yes, this includes your laptop/cell phone etc. etc.!Limit exercise, caffeine, and alcohol use a few hours before bed. Exercise and obviously, caffeine, can energize you. Alcohol makes it difficult for your body to enter deep sleep. So cut back on these. If possible, work out in the morning or afternoon! This will help you get out of your head and into your body, energize your mind and body before or during work, and help to lower your stress levels and cortisol levels.A new mattress Believe me, the right mattress is numer one step that can significantly improve the quality of your sleep—as well as your wellbeing while you’re awake.Treat yourself! If possible, get massages, take a nice bath before bed, do some light stretching in the dark, masturbate, listen to soothing music, etc. etc. Take care of yourself, cause if you’re not getting enough sleep your body needs some extra attention and love!
There are other things to this list - it’s pretty basic - but truly try to stick with them. I know it can be overwhelming to see this list and put it all into action. Start small. The top three things I’d start with would be daily meditation, sticking to a consistent sleep/wake schedule, and exercising in the morning or afternoon. Oh, and limiting caffeine!Best of luck to you!!