NFIB

Tips on Overcoming Work-Related Insomnia
03/ 28/ 2002

The responsibility of owning your own business can be taxing and stress-producing. Far too often, the result is insomnia. At night, the wheels just won't stop turning, causing further aggravation because the body and mind do not receive the refreshment needed for active, productive work. In today's Workshop, Jeffrey Moses lists nine proven ways to help promote a restful night's sleep.

1. Drink herbal teas, have a snack or drink warm milk at bedtime. Avoid heavy meals right before bedtime, however, because they may stimulate digestion and cause restlessness.

2. Take a short walk or enjoy a pleasant conversation. The trick is to avoid stimulating mental activity. Most of all, avoid working right before going to bed. No matter how busy you are, or how firm a deadline you have, if your work is going to continue costing you sleep, you need to drop it off in the evening until you get back on track.

3. Take a warm bath while listening to music. This technique relaxes both your body and your mind, allowing sleep to come easily.

4. Get a massage during the evening or late in the afternoon. A trained massage therapist can deeply relax your shoulder, back and neck muscles, melting tension away. Several visits to a massage therapist who specializes in deep tissue work can return the body to a more relaxed state. Don't go back to work immediately after a massage. Enjoy a relaxing evening and go to bed early.

5. Speaking of going to bed early, try setting aside a week or two and get to bed before ten o'clock, or even nine if possible. That way, you'll be less tense about having to get to sleep right away.

6. Avoid watching TV or reading. Many people think that these activities are relaxing and will help bring on sleep, but if you're having insomnia, you need to avoid all undue stimulation at night. Instead, listen to relaxing music and allow your mind to drift away from the cares of work.

7. There are also things you can do during the day to help promote sleep at night: get enough exercise, but not so much that sore muscles are keeping you awake; avoid taking naps; eliminate caffeine, alcohol, and sugary desserts from your diet; and try relaxation techniques such as yoga and meditation.

8. You might want to try equipment (compact disks or Zen fountains) that produces sleep-inducing sounds such as rain, waterfalls or ocean waves. If this is the only one of the suggested techniques that you try, however, it might not be enough to do the job.

9. Finally, make sure that your bedroom is conducive to relaxation. The temperature should be comfortable (60-65 degrees is usually best for sleeping) and your bed should be firm enough to offer good support. Don't use your bedroom as an office or TV room. If outside sounds are an irritation, consider adding insulation to walls or foam plugs to windows to cut down sound. Try a combination of all these techniques until you find what helps you get the sleep you need.

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