Where Insomnia is caused by Lifestyle, client's would be advised to avoid caffeine and alcohol, increase their exercise - but not close to bed time, and avoid eating in the late evening as if your body is still digesting i...t's last meal it is unable to shut down enough for adequate sleep.
It is also important to stick to regular bedtimes - even at weekends and to only use the bedroom for sleeping - ie - avoid watching TV or reading in bed.
Massage and Reflexology are both very relaxing treatments and as such, can help in terms of stress related Insomnia by aiding relaxation.
During a Reflexology session we would work all areas relating to stress - or to any presenting illness that may be contributing to the insomnia - such as the adrenals, hormone reflexes, lung reflex and Musculo-skeletal reflexes. Most importantly we would also work the Head reflexes which are located on the Big toe or thumb - and the client would be advised to work these areas as self-care at home in between treatments. The Pineal reflex - which is located on the outer side of the Big toe is considered especially beneficial as the Pineal gland produces the hormone Melatonin - which is the hormone stimulated by darkness, indicating it is time to sleep.
Essential oils which are beneficial for those suffering with Insomnia include those of a sedative nature such as Lavender, Clary Sage, Bergamot, Marjoram, Neroli, Chamomile and Valerian. These can be used blended with a carrier oil and added to a warm bath before bed or used in a massage, a few drops added to a tissue to put under the pillow, or drops added to a room vaporiser in the evening.
Exercises such as Yoga & Pilates are also thought to be beneficial, and other things that would be advised to the client would include tips on deep breathing to aid relaxation, meditation and relaxation CD's - In addition to this, drinking a cup of Valerian Tea an hour before bed can also be helpful.
Individual cautions do apply - Please ask your therapist for details.