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YOUR NOTES & SUGGESTIONS






SPECIAL ISSUES & REMEDIES






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DEALING WITH WORRIES, TROUBLES & UPSETS










DEALING WITH DARK THOUGHTS & NEGATIVE THINKING










STRESSSED?!?










MONEY/BUSINESS PROBLEMS?










UNEMPLOYED? FREELANCE? SHIFTWORK?










DISCOURAGED? FEEL LIKE A FAILURE?










SAD? PERHAPS DEPRESSED?










HEARTBROKEN?










LONELY?










OVERWEIGHT?










HOLIDAY BLUES?










SEETHING WITH ANGER?










PANIC/ANXIETY ATTACKS










THOUGHTS OF SUICIDE?










HELP WITH GRIEF AND MOURNING










THE AGING FACTOR










SLEEP PROBLEMS IN BABIES & CHILDREN






HELPFUL TECHNIQUES






SIMPLE RELAXATION BREATHING (GOOD WAY TO START)










A VISUALIZATION TO HELP YOU FALL ASLEEP










AFFIRMATIONS TO HELP YOU CALM DOWN AND GO TO SLEEP










SIX-STEP SLEEPYHEAD RELAXATION PROCESS










CALMING BEDTIME RITUALS










INSTANT DE-STRESSORS!










USING PRAYER TO HELP [Non-denominational]










DISSOLVE YOUR TENSION HEADACHE IN TEN STEPS










SUPPORT FROM YOUR GUARDIAN ANGEL










COPING WITH FEELING WRETCHED FROM SLEEP DEPRIVATION










ABOUT SEEKING PROFESSIONAL HELP






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BEDTIME STORIES FOR INSOMNIACS










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iSleepless.Com
Support, Comfort & Remedies
For the Sleep-Challenged Soul







PHYSICAL FACTORS & REMEDIES

There are all kinds of things you can do to help your body get into the sleep mode. Here are some suggestions:

A NICE WARM BATH
How about a nice warm soak in the tub before bed?
Immersion in a warm tub is decidedly soothing and calming and appears to have an effect on the brain that facilitates deeper sleep. And if you do this on a regular basis it helps to set your circadian (natural, internal) rhythm so that you're properly tired when you get into bed. You can add fragrant bath salts or oil to turn your bath into an Aromatherapy Event.
Or, make it a bubble bath. Bubbles are pretty and, of course, smell good.

DIM THE LIGHTS AND ADD CANDLES.
This hides even the most offensively ugly bathroom defects.
And how about some pretty, soft music?  Music is truly soothing - and if you choose something beautiful - well, we don't have to tell you how music can make your heart soar.

One small note of caution: a very hot bath too close to bedtime can be stimulating for some people. In that case, try the bath a bit earlier. Or make it a warm bath, not so hot.


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TURN YOURSELF UPSIDE DOWN
On your bed, that is. If you're tired of tossing and turning, try putting your pillow at the foot of the bed and turning the covers around, lay your head on the pillow and... nod off - we hope. A friend, who every once in a while hits a bout of sleeplessness, uses this one with great success. Says she's used this since she was a kid and it always works for her. Something about changing the environment - an intriguing, possibly important concept - might work in other ways, too...

MITTENS AND SOCKS
This just in from CNN: Put on mittens and socks to help you get to sleep. This warms extremities - hands and feet - and has something to do with blood vessel dilation, body temperature and increased blood flow through the body. It's supposed to help - and we believe it.
We were once given a pair of pink wool bed-socks, years ago when we went to school in Vermont - before down quilts were so popular. They had a little tie woven through the cuff - and were from England, as we remember it - where people truly need to warm up their toesies. They were a gift from our roomate, who said we often complained about having cold feet in bed. Well, those things really worked! Helped us to get to sleep - something we've always found impossible if we're at all cold.

CAFFEINE
If you have been suffering from insomnia and you're a coffee drinker - or a cola or tea drinker - here is one of the most effective remedies for you: Cut down on your caffeine intake without delay. In fact, if you've been suffering from insomnia, it's best to avoid caffeine altogether once you've finished breakfast. That means no coffee, tea, cocoa or cola for the rest of the day - after breakfast.
(Some experts advise stopping after lunchtime but as caffeine stays in the system for a long time we believe that stopping after breakfast is most effective.)
If you're able to do this, you might be surprised by how much it will help your sleep ability.

GO DE-CAF
You might also find relief by cutting down on your breakfast consumption of caffeine. You can do this quite painlessly by preparing your coffee with at least half decaffeinated grounds.

USE 50% DECAFFEINATED COFFEE.
In our household, we make great coffee using fresh-ground gourmet beans, 50% decaffeinated mixed with 50% regular. We understand this is now referred to as having your coffee "schizo" - a sensible, poetic description - we like it!

CUT DOWN OR CUT OUT?
We do not recommend that you go "cold turkey" on caffeine or cease all consumption. Some recent studies have indicated there are benefits to caffeine when taken in moderate amounts, physical benefits and psycho-physical benefits; such as, it has been shown that women who drink coffee are less susceptible to suicide than those who don't drink coffee. We believe that's an important consideration for many people.

CUT-DOWN SLOWLY
If you do decide to cut out caffeine consumption, it's best to do so slowly, reducing intake over the course of at least a week or ten days, to avoid caffeine withdrawal symptoms (such as a killer headache).

TRY SWITCHING TO TEA
Everything about tea seems to be coming up roses these days. It seems that tea - either black or green (or the in-between one: oolong) - may help to prevent certain cancers, heart attack and stroke! How's that for benefits? Tea has caffeine in it, but much less than coffee.

BIG MEALS
Don't eat a large, greasy or spicy meal just before retiring.
Indigestion and stomach upset do disrupt sleep. A light snack, though, is fine - assuming you can afford the calories.

But be sure to eat enough. It's hard to go to sleep on an empty stomach. Sometimes what you need really is a little snack. (Watch out for this one, though, if you're overweight.)

For more information about what to eat or drink to help you sleep, check out our segment on EDIBLE & DRINKABLE REMEDIES.

AVOID ALCOHOLIC BEVERAGES!
They may seem to make you sleepy but really they can be disruptive of sleep patterns once you've fallen asleep and thereby prevent you from getting a fully restful night's sleep. We strongly recommend AGAINST using alcohol as a remedy for insomnia.

STOP SMOKING
Smoking stimulates the nervous system.
If you must smoke, try to cut down on the amount - and try to have your last cigarette of the day at least two hours before going to bed. If you'd like help kicking the habit, there are many books and programs available - or call 1-800-LUNG-USA and they will send you some literature.

SEXUAL RELEASE
Some people find sexual release an effective aid in getting to sleep; men, it seems, somewhat more than women. (What a surprise!) However, sex revs up major bodily systems and for that reason may not be the perfect cure for everyone's sleep problems.
Also, if there is relationship conflict, discord or mismatch - or partner dissatisfaction, open or hidden - sex might aggravate more problems than it solves.
Consumer Reports in its March, 1997 article on sleep, listed sexual release among the most popular antidotes to sleeplessness reported by its readers. But other research indicates that, technically, sex cannot be confirmed as being either effective or ineffective with regard to insomnia.

Barnes& Noble.com


NAPS
We like an afternoon nap from time to time. And after a difficult night with not enough sleep we sometimes require one to continue operating at a functional level. However, we avoid making it long and satisfying. Once you're satiated with sleep you'll find it hard to get to sleep again that night. Better to get a little rest from the nap but also to stay a bit tired, too, so you can get to sleep more easily that night.

DON'T LINGER IN BED
If you find you cannot fall asleep after 20 minutes or half an hour, get out of bed and do something pleasurable or constructive - or turn on the tv or radio - or pick up that book again.
For suggestions of things you can do, try our segment on COPING ACTIVITIES  where we offer some suggestions. Once you've become absorbed in some activity for a while, you will probably find it easier to fall asleep.

HAVING TO PEE IN THE MIDDLE OF THE NIGHT
You should also limit the amount of liquid you drink a few hours before bedtime so that you lessen the need to wake up to urinate, which can cause you to lie awake for a while - perhaps a long while - before sleep comes back to you. .

The need to urinate in the middle of the night can be a sign of various medical conditions - from prostrate cancer to elevated blood sugar or diebetes - another reason to check with your doctor if you're having trouble sleeping. These are serious conditions that require medical treatment and should not be left untreated.

MAINTAINING GOOD HEALTH
Basically what you want to do - what all of us ought to do - is maintain good physical/mental health - because they're both part of one interacting system - it's not just your body or just your mind - it's both together in one interacting system.
And maintaining that system in optimum shape is key to leading a satisfying, healthy and productive life. That's why it's important to eat right and do enough exercise or physical labor to maintain your body in healthy condition. This also aids in getting you truly tired before you go to sleep.

PHYSICAL HEALTH
A healthful diet, proper exercise & hygiene - all of these help you to maintain a healthy body. And a healthy body helps you in every aspect of your life.
If you are not physically healthy, or are in physical pain, that can keep you awake quite a number of hours. Of course if you have a medical condition that's giving you pain and you haven't sought medical treatment yet, is it any wonder that you're lying awake suffering? Try to remedy your pain or discomfort as best you can, as soon as you can - and of course consult a doctor in the morning - or immediately, if appropriate.

THE BODY AND MODERN LIFE
The human body was not designed to drive around in a car all day or sit and watch tv hour after hour; it is not designed to be sedentary but quite the opposite - we're intended to be sleek and efficient in our movements - to have musculature that aids us in hunting and planting and carrying our progeny about. If you've allowed your body to get fat and flabby, you have let a magnificent piece of machinery go to pot - and that may well be contributing to your sleep problems.
The good news is, it's rarely too late to regenerate that machine into good working order.

DIGGING DITCHES
They say the ditch-digger sleeps soundly. No doubt there's truth to that - as you know if you've ever dug ditches - or cleaned out the garage in a day - or done any other physical labor for several hours.

Physical exercise is also good if you're tense or stressed or all wound up from something exciting or uplifting. Exercise helps you to relax and unwind - as well as to maintain good health.

HARD WORK & SLEEP
We know many Russian immigrants who are bright, educated people who have come to this new land where they are unable to practice the professions they knew for all their lives back in the old country. They have many, many practical problems. Many of them must do various forms of physical labor - such as delivering newspapers, caring for children or even house cleaning - instead of the white-collar or high-level professional jobs they had back in the old country. Yet they have no trouble sleeping! It seems that the hard work they do insures that they sleep every minute they can.

There's a lesson in that for some of us fat-cat Americans who live the soft life and then have trouble falling asleep!

PHYSICAL PAIN
If you've merely got a temporary condition - such as a sore throat from a common cold or a sore muscle from exercise, you might want to take an appropriate over-the-counter remedy to get you through the night.

CHRONIC PAIN
If you're suffering from chronic pain from something like arthritis, there are many remedies sold over-the-counter for that - including the various p.m. forms of pain relievers that can help you sleep. And there are new prescription medications becoming available all the time. That's another reason why it is important to check with your doctor when experiencing a problem such as insomnia for more than a few nights - or weeks.

MASSAGE THERAPY
This is an increasingly popular remedy for insomnia as well as for general stress. Our neighbor here in Greenwich Village (New York City) - Rick - is a licensed massage therapist with his own little mini-chain of massage clinics (three all together). Rick has several clients who come specificially for treatment of insomnia. He explains that they will come to his shop around 7 or 8 in the evening and after their massage session, go home, take a warm, aromatherapy bath and, he says, go out like a light. For general insomnia, he recommends a session every other week. When dealing with an especially stressful time or situation, he recommends sessions twice a week.

Rick says that massage therapy really can transmit a sense of peace and well-being. Sounds good to us! - (though we note that it's not a low-budget solution.)

I asked Rick what suggestion he would give someone to do in the middle of the night for insomnia. Wake your partner, he said, and talk him/her into giving you a foot massage.
Great idea!

RICK'S AROMATHERAPY BATH
Add 3 or 4 drops of each of these three essential oils to your bath and soak while breathing in the vapors:
Lavender
Neroli (from the fragrant flowers of the orange tree)
Petitgrain

Other essential oils he recommends:
Lemon mandarin
Marjoram
Basil
Melissa

Rick also recommends that you consider accupuncture.

PREGNANCY
You're in your seventh month and you cannot get comfortable!  And of course you don't want to take any medication. Definitely not.
You might try our INGESTIBLE REMEDIES - like a banana shake or a glass of warm milk or a cup of camomile tea with honey - it might help make you more drowsy - (though we caution you to check with your doctor before taking any herbal (or other) preparation when you're pregnant.)
Or try watching a good movie on tv to distract you.
Did you know that it's important to sleep on your left side while pregnant? It aids blood circulation and does all kinds of good things to help your baby develop.
Of course once the baby comes you'll be getting even less sleep! What can we say?!... Thank God it's a beautiful event to have a lovely healthy child.
We wish you the best!

SNORING - NOT YOURS...
But your mate's! This is a common cause for sleeplessness - for bed MATES (and room MATES.) We saw an article on this just the other day in the New York Times. They've developed a kind of sleep-mask that helps keep the snoring to a minimum and this definitely helps the MATE'S sleep. (This is not a joke issue - it's a serious problem for many people - usually the female mate.)

(Not long ago we shared a hotel room with an old friend when we both went to our high school reunion.  She didn't just snore - she thrashed about in her bed and snored in the most unbelievably loud manner.  I had no hope of getting to sleep! - except that fortunately I was able to find in my bag some ear stoppers - which really do work - and also some over-the-counter sleep medication (diphenhydramine 25mg) - which also works quite well.  Otherwise I would never have gotten to sleep.  Turns out her daughter had complained about her snoring but my friend hadn't believed her - until I told her the next morning of my ordeal.  She was very apologetic.  When she told her husband the next day, it seemed he himself hadn't noticed.  Apparently he snores and thrashes about, too!  At least they're well matched...)

SLEEP APNEA
If you are susceptible to sleep apnea you should get medical help without delay. Sleep apnea is a serious disorder wherein a sleeping person stops breathing for short periods during the night. It's most likely to happen in people who are middle aged, male, overweight and who snore - but it could happen to others as well. As mentioned, it's serious and requires medical attention without delay. And you should know that they are coming up with new ways to treat it all the time.
Also - check the web for Sleep Apnea information - there are several sites if you look under the medical sections and sites.) (www.sleepapnea.org.)

RESTLESS LEG SYNDROME
Some people suffer from Restless Leg Syndrome - a condition in which the legs automatically jerk and kick throughout the sleep cycle - an especially annoying condition for one's bedmate. This condition requires medical attention.

HEARTBURN
If you suffer from heartburn or acid reflux at night you should understand that this is a serious medical condition that ought to be treated by your doctor. You can cause serious damage to your esophagus if the condition is left untreated for too long. There are many new medications for treating acid-reflux (heartburn) that will help to heal the condition and save damage to your esophagus - but they require a prescription from a medical doctor.

DEALING WITH HEARTBURN
First take an antacid - just to give yourself some temporary relief.

You can also help yourself somewhat by elevating the head of your bed a few inches higher than the foot, by placing a small block of wood under the legs by your head. This helps your body to keep down the reflux which is causing your discomfort.

Heartburn - or Acid Reflux - is a serious condition that requires medical help in order to avoid damage to your body and further complications. We strongly recommend that you consult your doctor about it. It is not an unimportant problem.

MENOPAUSE
A major cause of sleeplessness because of the change in hormone production. Speak with your doctor. It may be helpful to go onto HRT - Hormone Replacement Therapy - which has many positive aspects as well as some negative factors all of which should be carefully weighed with your doctor.
Also try some of the remedies we suggest in our site, such as EDIBLE & DRINKABLE REMEDIES or COPING ACTIVITIES - so that your time is productive, not wasted.

SHIFT WORK
Shift work is tough on your sleep habits - on your body rhythm in general.  If you are a shift worker, clearly regularity in bedtime is just about impossible for you to maintain - and that's a problem with shift work. If your insomnia persists, we suggest you take up the problem with your doctor. It may be that shift work is not suited to you - and, if you have a choice, perhaps you should request a transfer to a different position.
But of course maybe you don't have a choice.

After you've looked up some of our Remedies (first check out EDIBLE & DRINKABLE REMEDIES) you might want to try RELAXATION BREATHING and AFFIRMATIONS to calm you down and help you sleep.

WHAT ABOUT MEDICATION?
As a general rule we are not enthusiastic about prescription sleep medications. Which doesn't mean you shouldn't consider them - only that you shouldn't rush into that as a first attempt at resolution. There are so many possible reasons for insomnia - we believe you should explore all the possible causes - including the emotional factors. And only if you have no other way of coping, should you consider prescription medication.
Do be careful with them, though. Some can be addictive.
And if you do take them, be sure NOT to mix them with alcohol, cold pills or other drugs that depress the central nervous system, as this could be extremely dangerous - as in, FATAL.

We find that actually cheap, over-the-counter sleep medication works just fine for us.  This is diphenhydramine 25 mg - which is also an allergy medication (they just package it differently depending on what you're trying to "cure.")  It's the same as Benedryl - only cheaper - and we find it quite effective.  You can even get it in some of the dollar stores. 

SHOULD YOU VISIT A SLEEP CLINIC?
If you feel you have a serious sleep problem, we recommend that first you take up the issue with your regular physician. If you require a consultation at a sleep clinic, there are many at major hospitals. Most sleep disorders do not require an overnight stay for treatment. If it seems warranted, your doctor will recommend an appropriate clinic.
Consultations can cost from $250 to $500, at present.

FOR MORE INFORMATION
If you wish additional information about sleep disorders, contact
National Sleep Foundation
729 Fifteenth Street, N.W., Fourth Floor
Washington, D.C. 20005.
(Current phone number is 202-347-3471.)
(LINK: www.sleepfoundation.org.)
Or contact
American Sleep Disorders Association
6301 Bandel Road, Suite 101
Rochester, MN 55901
(LINK: www.asda.org.)
Also: The American Sleep Apnea Association
1424 K Street, N.W., suite 302
Washington, D.C. 20005
(LINK: www.sleepapnea.org.)
Also: www.sleepnet.com


PHYSICAL ACTIVITY REMEDIES

Here are some physical things you can do that might help you become tired enough to sleep through the night: However, if you're not used to exercising or tend to be sedentary, or have any kind of medical condition, we urge you to start any exercise program very slowly and only gradually work up to speed - and only after checking with your doctor.

WALK!
Walk everywhere you can - to work - or home - or both. Or, if work is too far, walk somewhere else you need to go - the local store - or movie theatre - or house of worship.
Instead of driving your car right up to every door, park farther and farther away. This is great if you're in need of exercise or are overweight. Walking is a real cheap way to stay in shape, help yourself be more healthy and increase your tiredness at night. You could also join a mall-walking group.

PROPER SHOES
By the way, one of the secrets to walking happily - that is, getting the desire to walk - and keeping it! - is to wear properly cushioned walking shoes that fit comfortably. If you tend to wear fashionable shoes that are just a wee bit too small, well, no wonder you don't have a wild desire to go walking. Comfortable shoes are key to getting into shape through walking.

USE THE STAIRS
instead of the elevator, every chance you get.
It's not necessary to go out and get a stair climbing device when there's this free version just about everywhere - that can really help you get good exercise. Avoid taking an elevator just a few floors up or down but instead force yourself to use the stairs. It feels great once you've built up your strength -
and makes a big difference in your body and your sense of accomplishment - and your tiredness at the end of the day.

THE COMFORT OF YOUR HOME
If you feel you can only exercise in the comfort of your home, in front of the television set - that's ok, too. We've known many people who got into much better shape by using their tread machines, stationary bicycles or other exercise devices while watching tv. It's a good way to be sure to get that exercise on a regular basis because the pleasure and distraction of watching tv makes it easier to do it on a consistent basis - which is the key thing. And, it will tire you out nicely, which is the point here.

TAKE A CLASS
Take an aerobic exercise class - pick one that's fun for you - so it's uplifting as well as good exercise - but remember to do it well before bedtime so you have time to calm down and reduce your stimulation;

TAKE DANCE LESSONS
- ballet or ballroom or tap. Dance is fun and it's great exercise and you might make some new friends besides. Our handsome 27 year old neighbor does swing dancing. It's very popular these days with young people. And he met his very nice, very pretty girl friend doing that.
Now they're into tango in a big way. They have a lot of fun and they're both quite slender and fit.

TAKE UP KARATE.
It's good for your sense of inner discipline and you'll feel better knowing you can defend yourself from physical attack;

TAKE UP YOGA.
It's good for you on many levels, physically, mentally and spiritually - and once you've learned some of the deep breathing exercises and some of the stretches, these can be used quite effectively to help you deal with stress and/or to unwind before sleep.

GO HIKING
Join a hiking club and enjoy being outdoors in nature while taking good care of your body and also meeting new people;

RIDE A BIKE
join a bike club - bike out in the country - 5 miles - 25 miles - or even 100 miles. You're not likely to have trouble sleeping the night after you've spent the day bike riding;

DO SOME PHYSICAL WORK
around your house. Paint it - inside or out - or wallpaper it. It's good hard work and saves money besides. Or, refinish an old chest of drawers or other piece of furniture. Cut down some trees - your own, of course - and chop the wood into logs, then stack them into a nice neat cord for the fireplace. Build a deck or patio - when it's finished invite your friends to a celebratory barbecue;

PLANT A GARDEN
and keep it well weeded. You'll be plenty sore - and also plenty tired and should have less difficulty sleeping soundly and you'll get a tremendous kick out of it - and an emotional boost - when your garden produces edible veggies and/or beautiful flowers and plants.

IS AGING A FACTOR?
If aging is a factor and there are no clear medical reasons for the problem, moderate exercise might help you. Simply increasing the amount you walk or move about might make a difference for you. Exercise is something that we require no matter how old we get - even if we're bedridden. Some form of exercise, stretching or physical movement is essential to maintaining optimum bodily functioning. In short, you're never too old - and rarely too sick - to exercise! (In fact we were just reading about how they now do strength training with 100 year olds! - helps them function better.)

This completes our list of basic PHYSICAL FACTORS & REMEDIES.
If you have been up for a while now and it's late - too late to get a good night's sleep - we offer some TECHNIQUES to help get you through the day when you feel wretched from sleep deprivation.

 If our website is helpful to you -
(and we hope it is) -
why not visit our
Sleepless Boutique and
order some goodies? -
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Thanks so much.

 











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iSleepless.Com
Comfort, Support & Remedies for the Sleep-Challenged Soul.
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HOME PAGE Welcome Insomniac  |  VISIT OUR SLEEPLESS BOUTIQUE FOR ALL KINDS OF GOODIES!  |  BASIC INFORMATION  |  BASIC PREVENTIVE MEASURES  |  CAUTION! INSOMNIA CAN BE DANGEROUS!  |  PHYSICAL FACTORS & REMEDIES  |  ENVIRONMENTAL FACTORS & REMEDIES  |  EDIBLE & DRINKABLE REMEDIES  |  MISCELLANEOUS & QUIRKY REMEDIES  |  COPING ACTIVITIES  |  TRAVEL BAG REMEDIES  |  JONELLA'S PERSONAL TRIED & TRUE REMEDIES  |  YOUR NOTES & SUGGESTIONS  |  GENERAL INFO ABOUT MENTAL/ EMOTIONAL ISSUES  |  DEALING WITH WORRIES, TROUBLES & UPSETS  |  DEALING WITH DARK THOUGHTS & NEGATIVE THINKING  |  STRESSSED?!?  |  MONEY/BUSINESS PROBLEMS?  |  UNEMPLOYED? FREELANCE? SHIFTWORK?  |  DISCOURAGED? FEEL LIKE A FAILURE?  |  SAD? PERHAPS DEPRESSED?  |  HEARTBROKEN?  |  LONELY?  |  OVERWEIGHT?  |  HOLIDAY BLUES?  |  SEETHING WITH ANGER?  |  PANIC/ANXIETY ATTACKS  |  THOUGHTS OF SUICIDE?  |  HELP WITH GRIEF AND MOURNING  |  THE AGING FACTOR  |  SLEEP PROBLEMS IN BABIES & CHILDREN  |  SIMPLE RELAXATION BREATHING (GOOD WAY TO START)  |  A VISUALIZATION TO HELP YOU FALL ASLEEP  |  AFFIRMATIONS TO HELP YOU CALM DOWN AND GO TO SLEEP  |  SIX-STEP SLEEPYHEAD RELAXATION PROCESS  |  CALMING BEDTIME RITUALS  |  INSTANT DE-STRESSORS!  |  USING PRAYER TO HELP [Non-denominational]  |  DISSOLVE YOUR TENSION HEADACHE IN TEN STEPS  |  SUPPORT FROM YOUR GUARDIAN ANGEL  |  COPING WITH FEELING WRETCHED FROM SLEEP DEPRIVATION  |  ABOUT SEEKING PROFESSIONAL HELP  |  BEDTIME STORIES FOR INSOMNIACS  |  POEMS & RHYMES  |  THREE PRETTY LULLABIES  |  ABOUT iSleepless.Com / CONTACT US  |  LINKS OF INTEREST  |  ARE YOU JEWISH?...



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