Solutions - Transient Insomnia
by Annup V
1. Seek Medical Intervention
1.1. Seek medical help of a sleep therapist
1.2. Visit a doctor to sort out any traumatic memories
1.3. Enrol in a sleep clinic
1.4. Take sleeping pills
1.5. Inhale some tear gas before sleeping
1.6. Take mild doses of Melatonin
2. Seek Spiritual/Scientific Guidance
2.1. Get a sleep tape which uses hypnotic techniques
2.2. Meditate everyday
2.3. Wear a lucky sleep bracelet to bed
2.4. Take help of Feng-Shui expert (e.g. lucky and auspicious colours for your bedroom décor)
2.5. Take help of Vaastu expert (ancient Indian astrology for designing homes) (e.g. the direction your bed faces etc.)
2.6. Don’t sleep facing a mirror (superstition said to cause disturbed sleep)
2.7. Sing hymns or spiritual songs till you fall asleep
2.8. Count sheep (or numbers from 1 onwards till you fall asleep)
3. Organised Insomnia Management
3.1. Take down notes on a “sleep calendar” of good days and bad days of sleep
3.2. Watch videos on how to cure Insomnia
3.3. Watch porn
3.4. Put a “go to sleep” alarm
3.5. Analyse your sleep patterns to determine the problem
3.6. Avoid doing the things you do 2 hours before going to sleep on transient insomnia days
4. Help from family and friends
4.1. Get someone to sing you a lullaby
4.2. Try hugging something or somebody and sleeping
4.3. Get a pet
4.4. Have lot of sex before sleeping
4.5. Put a snore collar on your sleep partner
4.6. Get someone to hypnotize you
4.7. Ask your partner for a kiss goodnight
5. Modify Eating Habits
5.1. Eat dinner at least 2 hours prior to bedtime
5.2. Drink Sleep Inducing Beverages
5.2.1. Drink a glass of hot milk before sleeping
5.2.2. Drink herbal tea before sleeping
5.3. Limit substances that interfere in sleep
5.3.1. Limit caffeine intake
5.3.2. Limit alcohol intake
5.3.3. Limit nicotine intake
5.3.4. Do not take medications just before sleeping
5.3.5. Avoid drinking lot of fluids few hours before bedtime
6. Modify Sleeping Habits
6.1. Don’t sleep during the day at all costs
6.1.1. Avoid taking naps during the daytime (even power naps)
6.2. Try sleeping a little later than usual
6.3. Avoid looking at the clock when in bed
6.4. Adjust sleep habits based on others
6.4.1. Kids sleep separately (own bed in a different room)
6.4.2. Sleep when the baby sleeps
6.4.3. Sleep with ear plugs so that snoring doesn’t wake you
6.5. Wear blinkers to bed
6.6. Follow a fixed routine (try going to bed at same time every day)
6.7. Try sleeping in a different pose/position (on back, on stomach etc.)
6.8. Don’t sleep in the nude
6.9. Try sleeping earlier or later just before possible jet lag trips
7. Adjust Work Routine
7.1. Do not check work mails after reaching home
7.2. Do not take work calls after reaching home
7.3. Leave the stresses of Work and Job at work
7.4. Do not take up a shift duty job
8. Personality & Other Internal Changes
8.1. Try getting rid of the habit of shaking one’s leg and jerky movements
8.2. Practice being less restless
8.3. Be happy and laugh more
8.4. Seek therapy for depression
8.5. Solve all health issues first
8.6. Breathe through your nose only
8.7. Tire yourself out physically
8.8. Try and be positive
8.9. Close your eyes and pray
9. Modify the Sleep Environment
9.1. Make sure the sleep environment is quiet
9.2. Make sure the sleep environment is comfortable
9.3. Keep the room temperature controlled and constant
9.4. Close curtains of room and sleep in pitch darkness
9.5. Remove all items of clutter from near the bed
9.6. Do not keep lampshades or lighting right in the face
9.7. Wash the bed sheets every week
9.8. Try sleeping on a new bed
9.9. Try out a variety of pillows
9.10. Try changing the mattress (firmness and thickness)
9.11. Try changing the bed position/ direction
9.12. Use your bed only for sleeping and sex and nothing else
9.13. Wear comfortable and loose clothing to bed
9.14. Avoid putting too many mirrors in your bedroom
9.15. Don’t keep a telephone near your bed
9.16. Sleep without airconditioning on rainy nights
9.17. Sleep with two pillows and get more sleep
9.18. Sound proof the bedroom
10. General Lifestyle Changes
10.1. TV related changes
10.1.1. Switch off television 30 minutes before bedtime
10.1.2. Start watching TV till late at night
10.1.3. Do not watch horror movies at night or at all
10.2. Do not engage in any animated or excited conversations just before bedtime
10.3. Read a very boring book in bed
10.4. Study a subject you do not like before sleeping
10.5. Avoid taking a lot of long flights if possible as this increases jet lag & transient insomnia
10.6. Spend enough time in sunlight during the day and darkness during the night
10.7. Exercise regularly but not just before bedtime
10.8. Hygiene related changes
10.8.1. Do not wear daytime perfume to bed
10.8.2. Start brushing teeth just before bedtime
10.8.3. Change sanitary pad brand preference for nights
10.9. Induce relaxation before bedtime
10.9.1. Get a massage
10.9.2. Have a soothing bubble bath
10.9.3. Use aromatherapy
10.9.4. Put some room freshener
11. Stress Management
11.1. Prepare well in advance if you have an important presentation/ exam to reduce nervousness
11.2. Switch off mentally at least 30 mins before planned bedtime
11.3. Manage anxieties
11.3.1. Park all anxieties in a far away corner of your mind
11.3.2. Stop worrying about “tomorrow”
11.3.3. Don’t worry, it will go away on its own