Insomnia Therapists Portland ME

Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness and weakened physical and mental health. Are you one of these people? Read on to find the solutions for insomnia.

Maine Sleep Institute Maine Medical Center
(207) 662-4518
930 Congress Street
Portland, ME
Doctors Refferal
Necessary
Ages Seen
1 year and up
Insurance
Insurance: All insurances
Medicare: Yes
Medicaid: Yes

Cornerbrook Plaza Eyecare
(207) 253-5333
343 Gorham Rd Ste R4
South Portland, ME

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Eyecare Today
(207) 773-3232
324 Cummings Rd.
South Portland, ME

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Scarborough Family Chiropractic
(207) 358-8969
144 Us Route 1 Ste A
Scarborough, ME

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Cumberland Animal Clinic
(207) 829-5078
212 Greely Road
Cumberland, ME

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Charles J Cathcart, MD
(207) 774-5816
1685 Congress St
Portland, ME
Business
Intermed Stroudwater
Specialties
Internal Medicine

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Alan Harmatz
(207) 775-3446
244 Western Avenue
South Portland, ME
Specialties
Cosmetic Surgery
Insurance
Medicare Accepted: No
Workmens Comp Accepted: No
Accepts Uninsured Patients: No
Emergency Care: No


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Richard C. Flaherty
(207) 775-3446
244 Western Avenue
South Portland, ME
Specialties
Cosmetic Surgery
Insurance
Medicare Accepted: No
Workmens Comp Accepted: No
Accepts Uninsured Patients: No
Emergency Care: No


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Maine Optometry
(207) 839-2638
347 D Main St
Gorham, ME

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Compassionate Care Veternary Hospital
(207) 894-5498
9 White Bridge Rd
Windham, ME

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Help for Insomnia

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Q I’ve been having bouts of insomnia lately. I have racing thoughts and find it hard to “shut down.” And sometimes after I do finally fall asleep, I wake up at around 3 a.m. for no apparent reason. What can I do to sleep soundly?

A Restful sleep provides the foundation for your mental and physical well- being. Millions of people suffer with some form of insomnia, resulting in fatigue, lack of mental alertness and weakened physical and mental health. All the cells in your body need their rest to function at their best.

After a day of stimulating activity, your body needs deep sleep. Aim for 6 to 8 hours of nightly sound slumber without the need for any medication. Going to bed around 10 p.m. is ideal since it allows the body’s rhythms to slow down naturally, gives a deeper, more relaxing sleep and provides time for the body to generate new tissue. To promote restful sleep, try the following routine:

• Eat a relatively light dinner, no later than 7 p.m. so you don’t go to bed on a full stomach.
• Minimize activities that are exciting, aggravating or mentally intensive after 8:30 p.m.
• Aim to be in bed, with the lights out, between 9:30 p.m. and 10:30 p.m. If you’re not used to getting to bed this early, move your bedtime up by half an hour every week, until you are in bed by 10:30 p.m.
• About an hour before bedtime, run a hot bath into which you place a few drops of a calming aromatherapy essential oil such as lavender, sandalwood or vanilla.
• While soaking, have the lights low or burn a candle, and listen to soothing music.
• After your bath, drink something warm. It can be a cup of warm milk with nutmeg and honey, or some chamomile or valerian root tea.
• Journal before bed, even for a few minutes, especially if your mind is very active, “downloading” some of your thoughts and concerns so you don’t need to ruminate about them when you shut your eyes.
• Read inspirational literature for a few minutes before bed. Avoid dramatic novels or distressing reading material.
• Once you’re in bed, close your eyes and simply “feel your body.” By feeling your body, I mean bring your attention into your body and wherever you notice tension; consciously relax that area.
• Notice your slow easy breathing, until you fall asleep. It’s helpful to remember that if you’re lying still in bed, quietly observing your breath, your metabolic activity is nearly as low as if you were in deep sleep. Therefore, don’t worry if you don’t immediately fall asleep; by not worrying, you’ll more quickly drift off into a deep slumber.

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