by Karen Bailey

Insomnia treatment self help tips you can try today.

1. Ensure your bedroom is completely dark and cool. Light and heat both work against the bodies natural sleep patterns.
   
2. The 2-3 hours before going to bed are crucial to your sleep. You should avoid stimulants. (caffeine in drinks and foods, nicotine etc). Avoid eating heavy meals inside the three hour period. Don't Exercise. Avoid too much liquid so as to avoid getting up in the night to use the bathroom.
    
3. Plan to go to bed at roughly the same time every night. Widely varying times of going to bed merely upset the rhythms.
    
4. Have a pre-bed routine. During the hour before bed, disconnect with the activities of the day. Don't start anything that will keep you busy or occupied. 'Park-up' any metal activity that might keep you awake - write out some notes if you have to and resolve to deal with them tomorrow. Relax and unwind. As far as you can, completely empty the mind of thoughts of any kind, including sleep!
    
5. Avoid naps at any time during the day, this especially includes the evening! If you are tired then go to bed earlier and get up earlier. Listen to your body and go with what it wants not want you mind thinks it wants!
    
6. Aim to get at least 20 minutes in the fresh air and sunshine every day. This is a positive help if the circadian rhythm has been disrupted.
    
7. Completely avoid any activity that stimulates the brain. Definitely no laptops, mobile ‘phones, TV etc. And, leave the James Bond books for your holiday vacation. However, sometimes reading can help you fall asleep so chose gentle material like some poetry or a spiritual book.

Here are some very popular natural treatments for insomnia.

Magnotherapy. no longer a quack therapy, magnotherapy, or the application of magnets to the body for therapeutic reasons, is now a well used and respected alternative therapy. An effective way of getting a good night’s sleep is to sleep with magnets near the head. For more information go to here:- Magnotherapy to help insomnia 

Valerian Root. Said to be about the most effective natural treatment for Insomnia, confirmed by many studies. Should be available in a health food store in the herbal section.

Honey is a much respected sedative. Try it in a cup of herbal tea or warm milk before retiring. One to two teaspoons of honey is good. The darker the honey the better. I suggest a local organic honey is the best.

Melatonin. As can be seen on the Circadian Rhythm cycle, melatonin is produced naturally by the body in the pineal gland. It is responsible for regulating the amount of sleep we have. Melatonin production does sometimes slow down as we age and it can help to take this supplement. There are some cautions with this supplement which should not be used for children. so make sure you read the label before taking. Can be bought on the internet.

Lavender.  Lavender is said to help sleep. a drop of lavender oil on a tissue and kept near the head so the aroma can be inhaled is very worth trying.

Chamomile Tea  is also know to be helpful for relatively mild cases of insomnia.

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