Alternative and Integral Therapies

Hydrotherapy

Take a bath before going to bed. A bath is much more relaxing than a shower. The warm water raises body temperature that helps you to sleep. Keep the water temperature slightly warmer than your own body temperature. Do not make it too hot as this can make you feeling weak and sweaty. It can also dilate your blood vessels, putting a strain on your heart. Don't stay in a hot bath more than about 15 minutes to minimize the risk of becoming overheated. Add a few drops of essential oils into the bath water. Choose those with soothing and relaxing properties.

Because the temperature drop after a bath occurs more quickly than after exercise, the bath should be taken about two hours before bedtime (baths taken too close to bedtime can make it harder to fall asleep because body temperature may be too elevated).

A hot bath is a great way to relax before bedtime and a good substitute on days when you can't exercise.

Other Recommendations

	Anything that helps to drive the blood back to the external areas and away from the head will help. Insomnia is often caused by too much blood in the brain. Just before going to bed, apply a cold-water pack to the back of the head and neck without drying off afterwards.
	Apply a fifteen-minute warm, moist compress to upper stomach.
	Hot footbaths draw blood away from the head, making sleep easier.
	Warm baths are relaxing, but if they are too hot, they become stimulating.
	Alternate hot and cold showers