The Insomniac's Guide to a Good Night's Sleep

Sleep: that magical time between evening and morning when the body relaxes and rejuvenates. Unfortunately, for nearly 40% of Americans, this time is usually filled with tossing, turning, and frequent waking. These are textbook symptoms of insomnia, the most common sleep disorder in the United States. With some easy changes in both the sleep routine and daily life, nighttime can return to it's original purpose.
    The easiest and most readily available sleep remedies can be found at any natural foods store. Aromatherapy is a great way to start. Lavender is the scent that works best to relax the body and the mind. I adore the scent, but it can be too strong for some. If this is the case, mix it with another warm scent such as vanilla. Baths are also known to relax, so try taking a bath with lavender-scented bath salts, a candle, or aromatherapy oil will prepare the body for a good night’s sleep. Of course, not everyone has the time to take a bath because of daily commitments. In fact, stress is the leading cause of sleep disorders. After an exhausting day, the irony of sleeplessness can be extremely frustrating. This is where some simple visualizing, self-hypnosis and even music can help to induce sleep.
    Many times, sleep is difficult because it seems impossible for one to “turn off” the brain. This is especially likely if a big even happened that day or will happen the following day. I often find myself planning the following day in my head or worrying about things I may have forgotten. Turning off the brain begins with deep breathing. Next, relax the muscles, focusing on one limb or area of the body at a time. It is especially important to make sure the face is completely relaxed, as one often tightens the eye area when trying to force sleep. After the body is relaxed, the mind must be cleared. This is most easily done by visualizing the events of the day as they leave the body. I prefer to inhale an event, and force it out of my mind with the exhale. The repeated whispering of a short word or mantra can also induce sleep. “Ohm” is a very effective and common mantra. If visualization and self-hypnosis seems silly or difficult, ambient music specifically designed for sleep can also help. Physically, abstaining from eating in the evening and reducing caffeine and sugar levels will also help with sleeplessness, as they will reduce digestive activity and energy.
    For some, these natural remedies don’t provide instant gratification. In these cases sleep aid medications are necessary. Sleep aids can be purchased over-the-counter or prescribed. They provide high amounts of melatonin, a brain chemical that induces sleep. The only danger associated   with sleep aids is the high instance of habit formation. In these cases, one’s brain adjusts to the medication, and it requires more each night to induce the same level of sleep. This is why it’s necessary to use a non-habit forming sleep aid such as Ambien.
Sleep is the reason the world functions, and sleep deprivation can lead to serious physical and psychological problems. If you think that something is medically wrong, see a sleep professional.
With the use of these techniques, years of peaceful nights await you. Sweet dreams!