| If your challenged by insomnia, whether occasional or | | | | drugstore. |
| chronic, know your not alone. It's estimated now that 1 | | | | 5) If your easily disturbed, try wearing soft earplugs at |
| out of 4 people have insomnia in one form or another. | | | | night. |
| If you fit into the catagory of a poor sleeper, you know | | | | 6. Try to be finished with your last big meal no less |
| all too well the effects poor or minimal sleep can have | | | | than 3 hours before bedtime.Having to digest a meal |
| on your well-being. It can very directly effect your | | | | can easily disturb your sleep. One exception to this |
| moods, your ability to cope with stress, work or think | | | | would be a light snack before bed. For example, a |
| efficiently and ultimately can take it's tole on your | | | | piece of toast or a cup of warm milk. Some people |
| physical health. | | | | find a light snack will prevent a blood sugar drop, that |
| Over the counter or prescription drugs have become | | | | could otherwise awaken them at night. |
| popular for an obvious reason; they can be a quick fix. | | | | 7. Get plenty of regular exercise in the morning or |
| Unfortunately they can be expensive, have | | | | daytime. Exercise is stimulating initially, so try to avoid it |
| troublesome side effects and lead to physical | | | | in the evenings before sleep. |
| dependency. Becoming educated on the natural | | | | 8) Depression, worry or stress can have a direct |
| solutions therefore is wise and can prove to be very | | | | effect on you sleep. Take care of yourself, find a |
| effective. | | | | friend or therapist to talk to. Make a practice of being |
| The first thing I would suggest you do is try the | | | | grateful for all the gifts in your life, big and small. Soon |
| following tips for healthy sleep. Then you may also | | | | you'll be amazed at how much better you feel and |
| want to try some of the many herbal remedies on the | | | | sleep at night! |
| market, that can, in a natural and gentle way, ease you | | | | 9) Find ways to unwind accumulated tension in your |
| into a restful sleep. Remember, dealing with a health | | | | body. Take time out, especially in the evening for a |
| issue naturally may take some time compared to the | | | | deep relaxation practice. A relaxing Yoga routine can |
| "quick fix" of drugs, but your body in the long run will be | | | | do wonders. Listen to relaxing music or a try some |
| happier for it! | | | | guided relaxation audios. |
| 1. Avoid caffeine and alcohol, especially later in the day. | | | | 10) Learn a meditation practice to relax, quiet and uplift |
| Alcohol may knock you out, but it can also cause a big | | | | your mind. This can do wonders, especially if done |
| spike in blood sugar levels and wake you up in the | | | | before sleep. |
| middle of the night – and keep you up. If you use | | | | 11) When your having a hard time sleeping, or awaken |
| either of the above, maybe this would be a good time | | | | in the night, try to avoid fighting it. Struggling with it or |
| to quit them, or at least slow down. Your body will | | | | worrying about it can just make things worse. Having |
| thank you. | | | | something by your bed you can listen to can be |
| 2. Don’t watch TV or work on the computer for a | | | | especially helpful as you can do so without turning on |
| few hours before bed. Spend the last few hours | | | | the lights. Try earphones if you have a bed mate you |
| before bed doing something relaxing, like reading a | | | | don't want to disturb. Or use a small book lamp to read |
| novel or listening to some soothing music. | | | | until you feel sleepy again. |
| 3. Try to keep a regular bedtime schedule and try to | | | | 12) If all of the above fail to bring improvement, check |
| get up at the same time in the morning. Sleeping in or | | | | with you health practitioner for any underlining health |
| sleeping longer than you need to on the weekends | | | | issues. Also check any prescriptions you may be on |
| can through off you internal clock, making it more | | | | that may have insomnia as a side effect. |
| difficult to fall asleep the following night. | | | | Give these new changes time to start working. Be |
| 4. Make your sleeping environment as dark as possible. | | | | patient with yourself. Your body is an amazing and |
| Along with step 3, this will help re-establish your body's | | | | intelligent gift. Listen to what it needs and trust, with |
| natural rhythm so you can better produce melatonin, | | | | time, it will re-balance itself naturally. |
| the body's chemical for sleep. If necessary a "sleep | | | | . |
| mask" can help. You can usually find these at you local | | | | . |