Did you spend the whole night tossing, turning, and staring at the clock wishing you could sleep?  Sorry to hear that!  Insomnia is detrimental to your mental health.  Here are some tips for getting a better nights sleep.  Give them a try even if they seem too simple to be helpful.

1.  Go to bed at the same time each day.  Try to stay close to this even on weekends.  Your training your body to get sleepy at this time.
2. Start dimming the lights a few hours before bed.  Kicks your natural sleep chemicals into action.
3. Keep your bedroom dark, quiet, and at a comfortable temperature when sleeping.
4. Set two bedtimes. “Bedtime one” is the time to turn off your phone, ipad, and computer at least 30 minutes before bed.
5. Don’t use your bed for activities like paying bills, doing homework, talking on the phone, or watching TV.
6. Establish a regular, relaxing bedtime routine. Every parent knows that kids need a nighttime ritual. Kids are not the only ones; you do too Rituals may include a warm bath or shower, a small bedtime snack, light stretching, writing in your journal, reading, or listening to soothing music.
7. Try wearing socks to bed.
8. If you are not sleeping get up for a while and do something relaxing; then try again.  Good time to try some of the relaxation techniques from this blog.  Read something relaxing, nothing you find stimulating.  Don’t turn of your devises!  Including the TV. Try meditation.
9. Don’t engage in stimulation activities before bed.  Playing a competitive game, talking about important or upsetting things, watching TV shows or movies that upset you or get you jacked up.
10. Don’t watch that clock, this causes more anxiety which keeps you awake.  Turn it around if you have to.
11. If you suffer from insomnia often you might want to cut back on the caffeine you drink during the day. Try avoiding caffeine for six hours before bed.
12. Even if you missed a good nights sleep keep to your regular daytime schedule.
13. After a bad night; just stick to your regular schedule. Don’t nap during the day.  Napping just increases the chance of having trouble sleeping tonight. Don’t try going to bed earlier either. Let the usual prevail.
14. Don’t engage in catastrophic thinking.  Remember you have missed a nights sleep before and it was OK.  You may have even stayed up all night it on purpose.  It will be fine. Thinking that you must have eight hours of sleep every night will just keep you tossing and turning. Everyone’s needs are a little different.
15. Try this breathing technique.  Hold the tip of your tongue against the ridge of tissue just behind your front teeth.  Exhale completely through your mouth.  Close your mouth and inhale through your nose.  Repeat 3 times.