1. You toss and turn instead of  falling asleep.
2. You fall asleep okay, but then wake up repeatedly during the night.
3. You wake up much too early and can’t get back to sleep again.

The most common causes of  insomnia are emotional stress and depression.  Other reasons for poor sleep include pain or illness,  medications  ( such as decongestants,  diuretics,  some antidepressants,  steroids and beta blockers) eating a heavy meal late at night or alcohol too near bedtime.

Insomnia can become a real nightmare as the clock ticks on into the night and you’re awake to notice.  But you’re not alone.  The problem affects around 15% of the UK population. Try some of the approaches listed below.  A relaxing tea,  a whiff of lavender oil,  creating a sleep routine and various other tactics will help you to drop off more easily and wake up less tried and irritable in the morning.

Bedtime snacks

• Have a slice of  turkey or chicken or a banana before going to bed.  These foods contain tryptophan, an amino acid that the body uses to make serotonin.  And serotonin is a brain chemical that helps you to sleep.  Keep the helping small, though, or your full tummy may keep you awake.
• Carbohydrates help tryptophan to enter the brain.  Try a glass of warm milk (milk contains tryptophan) and a biscuit, or warm milk with a spoonful of honey. A sprinkling of  cinnamon won’t hurt and might add mild sedative properties of its own.
• Avoid large meals late in the evening. You need  3  to  4   hours  to digest a big meal,  so if  you eat a lot within 3  hours of your bedtime,  don’t be surprised if intestinal grumblings and groans keep you awake.
• Spicy or sugary food,  even at suppertime, it is usually a bad idea. Spices can irritate your stomach,  and when it tosses and turns, so will you.  Having a lot of sugary food-  especially chocolate,  which contain caffeine – can make you jumpy.

Call on herbs for help

• Valerian can help people to fall asleep faster without the “hangover” effect of some sleeping pills. It binds to the same receptors in the brain that tranquillizers such as Valium bind to.  The herb itself stinks (think of sweaty old socks),  so we don’t advise trying to make it into tea.  Instead,  take 1/2  to 1  teaspoon of Valerian tincture or 2 Valerian root capsules an hour before going to bed.
• Make passionflower tea.  Put  1  teaspoon of the dried herb into a cup of  boiling water,  leave to infuse for 5  to  10  minutes,  strain and drink before bed.  Passionflower is widely used as a mild herbal sedative.
• You can also combine both supplements.  Natural sleep remedies often include other herbal ingredients as well,  such as hops.  Whatever the formulation, follow package directions.

A sweet way to scented sleep

• Lavender has a reputation as a mild tranquillizer.  Dilute lavender oil in a carrier oil ( 5 drops per 10ml )  and dab a little on to your temples and forehead before you hit the pillow.  The aroma should help to send you off to sleep.  You can also add lavender oil to a diffuser or vaporiser to scent your bedroom.  Or place a lavender sachet near your pillow.
• Put a drop of  jasmine essential oil on each wrist just before you go to bed.

• Try a soothing aromatic bath before bedtime.  Add  5  drops of lavender oil and 3  drops of  Yang-Yang oil to warm bathwater and enjoy a nice soak.

Adopt a rigid routine

• Wake up at the same time each day, no matter how little sleep you had the night before.  At weekends,  don’t have a lie in.  Follow the same routine so your body adheres to the same pattern all week.  You’ll fall asleep faster.
• Every morning go for a walk. It does not  have to be long but it should be outdoors.  The presence of natural light tells your sleepy body it’s time to wake up for the day. With your body clock set to natural daylight,  you’ll sleep better at night.

• Try not to nap during the day,  no matter how tired you feel.  People who don’t have insomnia often benefit from a short afternoon nap.  However, if you nap during the day only to turn into a wide-eyed zombie at night,  there’s a good chance that afternoon snooze is disrupting your body clock.  If you must nap,  limit it to half-an-hour at the most.

Pillow tricks

• Once you get into bed,  imagine your feet becoming heavy and numb.  Feel them sinking into the mattress.  Then do the same with your calves and slowly work your way up your body, letting it all grow heavy and relaxed.  The idea is to let yourself go all the way from head to toe.
• If you prefer lullabies, listen to calming, relaxing tapes as you drift off.

Prepare your bedroom for rest

• If you find yourself tossing and turning as you try to get comfortable,  consider buying a special neck-supporting pillow. They are specially designed for people who have neck pain or tension that prevents sleep.
• Turn your alarm clock so that you can’t see it from your bed. If you keep glancing at the clock when you wake up – and it’s almost impossible not to -  you’ll soon start wondering how you can possibly function tomorrow on so little sleep tonight.  For  truly accomplished insomniacs,  just one glance at a clock is enough to set a whole anxiety train in motion.

• Turn the central heating off before going to bed.  Most people sleep better when the air around them is cool and their bedding is snug.

Things not to do

• Avoid exercising within hours of bedtime – it’s too stimulating.  Instead,  exercise in the morning or after work.  An exception is yoga. A number of yoga postures are designed to calm your body and prepare you for sleep.
• Avoid caffeinated drinks, particularly within hours of bedtime.  Though people have varying ranges of sensitivity to caffeine,  the stimulating effects can be long-lasting.
• Also avoid alcohol in the evenings.  While a tot of whiskey might help you to fall asleep a bit faster than usual,  the effects soon wear off and you’re much more likely to wake up during the night.
• If you smoke within 4 hours of going to bed,  look no further for the cause of your insomnia.  Nicotine stimulates the central nervous system,  interfering with your ability to fall asleep and stay asleep.

Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including: DVDs and Supplements.