Insomnia Therapists Westminster MD

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.

Carroll Hospital Center Sleep and Breathing Disorders Center
(410) 871-7170
200 Memorial Avenue
Westminster, MD
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Chesapeake Podiatry Group Dr. Eric L Diamond
(443) 914-0782
910 Washington Road
Westminster, MD

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Schimizzi Family Chiropractic
(717) 406-3994
99 W Eisenhower Dr
Hanover, PA

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TLC For Pets Veterinary Hospital
(410) 833-1717
11809 Reisterstown Rd
Reisterstown, MD

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Mount Airy Animal Hospital
(301) 829-4800
1308 S Main St
Mount Airy, MD

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Northwest Hospital Sleep Disorders Center Northwest Hospital
(410) 701-4559
5401 Old Court Road
Randallstown, MD
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Puritz Chiropractic Center
(410) 848-8022
66 E. Main Street, Suite 103
Westminster, MD

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Susan D Peck, DO
(717) 637-7755
20 North St
Hanover, PA
Mountain View Ob/Gyn
Obstetrics & Gynecology

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Mt Airy Chiropractic Ctr
(240) 394-9952
602 Center St # 109
Mount Airy, MD

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Sykesville Veterinary Clinic
(410) 549-7798
20 Liberty Rd # C
Sykesville, MD

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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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