Need sleep help? In this article I will be looking at some basic drug-free methods and techniques to improve your sleep. We start by looking at how to improve your sleep habits as well as looking at alternative medicines, therapies, practices and remedies.

Insomnia sufferers usually complain about having disturbed, insufficient and non-restorative sleep, and generally:

• Have difficulty falling asleep.
• Have difficulty staying asleep.
• Have difficulty going back to sleep after waking up at night.
• Feel drowsy or tired on awakening in the morning.
• Feel excessively tired or sleepy during the day.

This can result in insufficient sleep to meet the needs of your body, or to allow you to feel refreshed and energetic throughout the day.

Here are some basic guidelines to help you fall asleep more easily:

• Get up and sleep at the same time everyday.
• Wind down an hour or so before you sleep.
• Relax with some soothing music or some chamomile tea.
• Leave your work at work.
• Expose yourself to sunlight in the day.
• Ensure that your bed is comfortable and supportive.
• Ensure your bedroom is quiet, dark and not to warm.
• Talk about your problems and don’t let your emotions build up.

As well as following these steps there are also effective remedies, therapies and practices to combat insomnia. Practices such as acupuncture, hypnosis and reflexology are all highly effective and are excellent alternatives to sleeping pills.

A cup of warm milk 10-15 minutes before going to bed will soothe your nervous system. Milk contains amino acid that is converted to a sleep-enhancing compound which will help you relax and fall asleep. Its effectiveness does vary from person to person. However a relaxing bedtime drink such as chamomile tea can be just as effective.

Calcium and magnesium are essential for maintaining bones and overall health. A sufficient daily intake of both can also help you sleep better. Magnesium can relax stiff muscles and nerves, and optimize your blood pressure. It also optimizes the absorption of calcium in your bones which can promote sleep as it has a tranquilizing effect. Foods such as seeds, nuts and leafy vegetables are high in calcium and magnesium.

Standardized Valerian extract is a safe and non addictive sedative which works by calming the mind and body. It has been used for centuries and again is widely used. Valerian is available at most pharmacies and is a natural remedy to aid sleep. Taken before bedtime it can ease nerves and calm the mind to help you drift off to sleep.

Aromatherapy is an age old art and is the use of essential oils from aromatic plants to promote a healthy, balanced lifestyle. Essential oils may be blended together to create your own personal blends. Through inhalation the essential oil can be absorbed into the bloodstream stimulating the production of relaxing hormones such as endorphin and serotonin.

Massage improves fluid circulation through the body and can strengthen the immune system. If you have a partner you can take it in turns to massage each other, if you are unsure of the techniques, it may be a good idea to buy a book on it. Massage can deeply relax, invigorate and clear energy channels. A massage of the neck, hands and feet before bedtime can aid relaxation.
 
For more advanced tips and advice on How to Beat Insomnia, click on the link for a brainwave entrainment sleep program.