Many times my massage practice clients speak of their 
experience with insomnia. Sometimes they even come seeking massage to help them with this issue. This is a great idea and there are also other things you can do that might help.
I have been talking to people and reading articles on insomnia. As a result I composed a list of all of the suggestions I have been privy too. I hope this helps.
1) Regular sleep schedule – Get up at the same time and go to bed at the same time everyday. This includes the weekends.
2) Take a little walk – The gentle exercise and fresh air can help clear the day and bring about a more relaxed state.
3) Short or no naps- Taking naps decreases your likelihood of being sleepy come bedtime.
4) A little snack – Some people can’t sleep because they are actually hungry. Some foods are more conducive to bringing about sleep than others.
5) Decrease stress – This could create a whole new list. Good thing to explore.
6) Warm bath – What a lovely way to end the day. I feel relaxed just thinking about it.
7) Massage – My favorite relaxation tool. How about you?
8) Exercise – Many people can’t sleep because they don’t get enough exercise. Exercise promotes improved sleep quality by allowing smoother and more regular transition between the cycles and phases of sleep.
9) Avoid caffeine or alcohol – Both can get in the way of your sleep. Yes, even alcohol.
10) Chamomile tea – Chamomile is a lovely relaxing herb. Ask your Doctor or Naturapath about some other natural sleep aides.
11) Read something boring – Remember when you were in school and how hard it was to stay awake while studying?
12) Medium firm to firm bed – My chiropractor recommends this and I concur.
13) Relaxing music – Here is a list of my favorites.
14) Sleep Apnea – If someone has told you or you suspect that you temporarily stop breathing intermittently while you sleep, you could have Sleep Apnea. I suggest you consult your primary care person. There could be help for it.
15) Bedtime transitional routine – This could include some of the tips above or ones you have found on your own.
Now what I am wondering about is what has worked for some of you? What do you do to fall asleep when it seems that might be difficult? Let us know by leaving your tips in the comment section. Thanks for reading, PJ Harris, LMP http://www.pjharris.com/
