To
sign up for Dr. Zeff's classes
on healing insomnia, please visit phone instruction
page.
Listed
below are a few of the many
techniques that Dr. Zeff teaches
Highly
Sensitive People to follow
to reduce sleep problems:
1.
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.
Sweet dreams!
Links
to other web sites that can help
heal insomnia:
(Since
the quality of
treatments and practitioners varies,
please select
carefully since Dr. Zeff assumes
no responsibility for
the quality of services provided
below)
Acupuncture
American Association of Acupuncture and Oriental Medicine www.aaom.org
Aromatherapy
National Association for Holistic Aromatherapy www.naha.org
Ayurveda
Ayurvedic Institute www.ayurveda.com
Ganesha Institute www.healingmission.com
Maharishi Ayurveda www.mapi.com
The Chopra Center www.chopra.com
Biofeedback
Biofeedback Certification Institute www.bcia.org
Bodywork
American Massage therapy association www.amtamassage.org
Feldenkrais Guild www.
feldenkrais.com
Trager Institute www.trager.com
Flower
Remedies
Flower Essence Society www.flowersociety.org
Herbal Medicine
The American Herbalists Guild www.americanherbalistsguild.com
Herbal
Oils
Tri Health Medicinal Oils www.oilbath.com
Holistic/Alternative
Physicians
American Holistic Health Association www.ahha.org
American Holistic Medical Association www.holisticmedicine.org
American College of Advancement in Medicine www.acam.org
International Society for Orthomolecular Medicine www.orthomed.org
Homeopathy
National Center for Homeopathy www.homeopathic.org
Hypnotherapy
The American Society of Clinical Hypnosis www.asch.net
Meditation
Integrated Amrita Meditation Technique www.amma.org
Transcendental Meditation www.tm.org
Self-Realization Fellowship www.yogananda-srf.org
Buddhist meditation www.
buddhanet.net
Mindfulness Meditation www.plumvillage.org
Vipassana Meditation www.inquiringmind.com
Music
quantikmusic.com
Naturopathy
American Association of Naturapathic Physicians www.naturopathic.org |
