Listed below are a few of the many techniques that Dr. Zeff teaches Highly Sensitive People to follow to reduce sleep problems:
Review your lifestyle regarding
where you can reduce stress.
2. Rule out any medical causes for insomnia i.e. medication, sleep apnea, etc.
3. Twenty minutes before bedtime meditate, do deep abdominal breathing, progressive relaxation, or listen to a relaxation tape.
4. Try to go to bed before or near 10 P.M.
5. Don’t look at a clock after 8 or 9 P.M.
6. It’s best not to watch stimulating television shows at night or engage in intense discussions. Spend the evening reading uplifting books, writing, meditating or engaging in calm discussions.
7. Take a walk in nature in silence during the day.
8. Do aerobic exercise for 30 minutes at least three times a week. Don't exercise in the evening.
9. finish eating a light dinner by 7 P.M. and don't eat spicy foods for dinner. Eating some starchy foods such as sprouted bread before bedtime can increase your sedative neurotransmitters.
10. One hour before bedtime you can drink a glass of a calming herb tea such as chamomile or some warm milk with nutmeg.
11. Take a bath with a few drops of essential oil of lavender or apply soothing oils to your body or forehead before going to bed.
12. You can occasionally take some mild herbs an hour before bedtime such as passion flower or hops.
13. Make sure your bedroom is quiet, dark and at a cool temperature. The room should be a safe and nurturing space.
14. Stick to a regular routine by going to bed and getting up at the same time each day.
15. Develop a positive attitude toward sleep. Reframe negative self-talk about sleep into positive statements.
16. Traveling may create sleep challenges so take the necessary sleep aids with you.
For other web sites that can help heal insomnia see our Resources Page.