Hi historyteach,
Thanks for this excellent wrap-up of things to try! I have had a lifelong problem with insomnia, which only started getting worse as I reached the fringes of perimenopause (yuck!!) On your list are some of the things I do, and they've really helped.
A couple of other things in my toolkit are these:
--I don't read or watch anything stimulating (upsetting, energizing, sad, violent) within an hour of bedtime
--I take a couple of calcium tablets an hour before bed. For women especially, this is a good time to catch up on any calcium deficiency you may have from your day's food intake. It's relaxing too.
--I found a dual-release melatonin (from Swanson Vitamins): one part of it is instantly accessible, and one part kicks in 3-4 hours later, to help keep you asleep. I don't use it often, but when I do, it's a really good way to get a good night's sleep.
--A small, high-carbohydrate snack about a half-hour before bedtime has helped me. Complex carbohydrates have proven to slow down your mind (witness what happens a half-hour after you have a plate of pasta for lunch!) Avoid protein, which stimulates your mind, stick with something like crackers or a piece of toast.
--I got a little white noise machine, which makes this neutral hum all night, helping mask those noises that used to wake me up (fridge turning on, etc.)
Anyway.......thanks SO much for this sticky!
