Difficulty sleeping. Most people with insomnia have problems getting to sleep or staying asleep. The cause is often anxiety, though insomnia can also result from illness, pain, depression, environmental factors, lack of exercise, and drugs.

Treatment - Practical Advice

Establish a bed time and a rising time and stick to it. Do not oversleep in the morning. Avoid daytime and evening napping: do not allow yourself to sleep until you get to bed. Do evening activities which allow you to relax without falling asleep: an evening walk, talking with someone, playing a game or doing gentle household chores are good; television may send you to sleep before bedtime. Ensure comfortable, quiet sleeping conditions. Make sure the bedroom is adequately heated and aired. Resolve problems before going to sleep. If you are lying awake worrying, put the light on and write down what is worrying you. Promise yourself that you will deal with the issues in the morning when you are fresh.

Dietary

Eat your evening meal at least two hours before retiring. Avoid caffeine (coffee, tea, chocolate, cola), tobacco and alcohol.

Aromatherapy

Lavender is known to help relaxation. Add 5 drops of essential oil of lavender to a bath, and soak in it before retiring. Put 3 drops of lavender on a tissue to inhale.

Herbal

Valerian tea is a natural sedative: pour a cup of boiling water over 2 teaspoons of the root, infuse for 15 minutes, and drink before going to bed. Passiflora is also excellent - if you are buying supplements over the counter, follow the instructions on the packet; otherwise consult a medical herbalist.

Homeopathy

Coffea 6c, every 30 minutes when feeling hyped up, wide awake, or sensitive to every little noise. Arnica 6c, every 30 minutes when unable to sleep through overexhaustion.

Chinese Medicine

Herbs which are often recommended are fleeceflower stem, poria, and wild jujube seeds which do not sedate, but have a beneficial effect on the nervous system.

Exercise

Regular aerobic exercise - walking, jogging or swimming - helps relieve tension and anxiety, and relaxes the body, permitting better sleep.

Relaxation

Do the following routine before retiring or once you are in bed:

Lie on a firm surface, close your eyes and become aware of how your body feels. Focus your attention on each part of your body, starting with the tips of the toes and finishing with the face and eyes; consciously try to relax every part in turn. The whole procedure should take at least 10 minutes. Problems concerning work, unemployment, financial worries, domestic hassles, ill health or workaholism are often connected to insomnia. Identifying and solving these problems will help improve your sleeping pattern. Sometimes writing down a list of concerns and worries can be enough to improve sleep.

Orthodox

Solving the problem which is causing insomnia is the first step. Sleeping tablets or tranquilizers may be prescribed as a short-term measure, but only for severe cases, and as a last resort.