* Regular mealtimes, exercise and work routines
* Going to sleep and arising at the same time every day.
* Going to bed only when you are sleepy and getting up when you cease to be sleepy
* Having a pre-bedtime routine which might include one or more of: warm bath, drinking warm milk, reading for a few minutes, putting on your pajamas, makeup removal, tooth brushing, a bedtime snack

* Turning off bright lights in the evening as soft lighting soothes and relaxes the body
* Getting regular and vigorous exercise at least three times a week but hours before bedtime
* Gentle stretches right before bed
* Cutting alcohol and caffeine from your diet
* Stopping smoking as nicotine is a stimulant
* Taking a short mid-afternoon nap regularly each day
* Using sleeping pills very sparingly or not at all
* Providing a cool, dark, and quiet sleep environment

You can also treat Insomnia with herbal remedies. These include herbs such as St. John’s Wart, Chamomile, Lemon Balm, Hops, Yarrow and many more. The herbs are ingested in many forms varying with the herb. It may be brewed as a tea, taken as a pill, a tincture or a balm. Some herbs are taken alone and some may be used in conjunction with others. A disadvantage of natural herbs is that the cost is not covered in B benefits plans. As well, herbs can also be dangerous if combined by an uninitiated user. Herbs are not as quick-acting as drugs. St. John’s Wort and Valerian for instance take two to three weeks to begin to show improvement.

Other natural remedies include light therapy, biofeedback, acupuncture and cognitive behavior therapy. Some of the newer remedies have not been used long enough to produce solid research on their effectiveness. Acupuncture often produces an immediate relaxation. It is a long-used remedy for many illnesses and maladies. But even acupuncture did not produce conclusive proof of being a cure for insomnia.

In addition to herbs and natural remedies, drug therapy is often a treatment option for insomnia. A physician will decide if drug therapy seems to be the best treatment. Drugs include sedatives, tranquilizers, antianxiety medication like benzodiazepines, antidepressants and hypnotics including Ativan, Dalmane, Halcion, Xanax, Restoril and Serax. The fact that there are so many drugs available is testament to physician use of drug therapy. All of these medications must be obtained through prescription. They carry a high risk of addiction. They also may have many side effects. Drugs’ effectiveness may also wear off as the patient builds up a tolerance to the drug.

A physician may determine that herbs and lifestyle changes are a good first step before attempting drug therapy. Usually drugs are prescribed for short-term crises like a death in the family or an attempted suicide. They are not seen as a cure but rather a stop-gap.

Over-the-counter drugs are becoming more prevalent. The ease of obtaining these products, ads which provide exposure to their existence and the apparent results of taking them have increased their appeal. Many over-the-counter drugs contain antihistamines. While these products are not addictive, some doctors believe they are also not very effective in achieving quality sleep for the user.

Perhaps one of the best cures for insomnia lies in prevention. Its central idea is producing a health lifestyle. Included are: balance of rest, recreation, exercise, stress management techniques, regular physical examinations, a healthy diet low in carbohydrates and high in fruit, fibres and vegetables. Cutting out nicotine, caffeine and alcohol are also recommended. Research shows avoiding too much television, late night activities and cutting out eating heavy foods before bed are good preventions of sleeplessness.

Stressors which cause sleeplessness cannot be totally avoided but they can surely be decreased with changes to lifestyle and pre-bedtime habits. Making changes can help us be better prepared to cope with insomnia.

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One danger of herbs is that they may be combined into a lethal cocktail or that the amount taken might be too high. Herbs taken in combination with drugs used to treat other ailments or illnesses may produce dangerous results.

The following herbs have been proven effective in treating sleeplessness. Most frequently suggested herbs are: mushroom, hops, valerian, skullcap, passion flower, lemon balm, ginseng, St. John’s wort, and kava.

Avena sativa also known more widely as common field Oats can have a mild sedative effect. Both the seeds and straw of the herb are used. Avena seeds and straw are both rich in B vitamins. Oats have long been used in the herbal treatment of insomnia. It is sold as oatmeal or rolled oats. If Avena is used as a tincture or extract it should not be used by pregnant women or nursing mothers.

The California Poppy has a mild sedative effect. It has been used to help users fall asleep. This perennial herb is California’s state flower, It is not lie the oriental poppy and does not contain opium. It is a mild opiate. The poppy has been known to induce sleep and relieve anxiety. Children and older people should not take it in large quantities.

Celery seed is a remedy for nervousness, insomnia and anxiety. It contains vitamins A, C and B-complex. Stalks of celery can be used in salads, served raw and used in other dishes. They are good for you but it is the seed that is an herb. Seeds can be used as a tincture or an infusion. It produces a sense of mild relaxation. Celery seed can be a strong diuretic. So potassium must be replaced by eating potassium-rich foods. Pregnant women should avoid celery seed. Adults who use it sometimes experience upset stomach.

Chamomile is also called ground apple. Its flowers are used as tranquilizers. Chamomile tea relieves anxiety and relaxes the drinker. Pregnant women and those with digestive tract disorders should not use this herb.

Hops is a sedative which promotes sleep. It makes the bitter taste in beer but can be taken as capsules, tinctures and bulk tea. Hops that’s found in beer is not a sleep aid.

Kava is used as an antidepressant. It is grown in the South Pacific. Kava is thought to cause liver damage so should be taken with caution. It is available in liquid tincture and tea.

Passion Flower has narcotic properties which promote sleep. It should not be used by pregnant mothers nor those who are nursing. Its fragrant flowers are used to make capsules or tea.

Skullcap is also known as dog plant because it cures rabies. It is a sedative and tranquilizer. Skullcap is served in tea.

Valerian is a common herb for treating sleeplessness, stress and anxiety. This root has been used for centuries as a sleep treatment. Valerian is used in tea, as capsules as tincture. Vomiting and diarrhea are possible side effects. Pregnant women and those who encounter the above side effects

Wild cherry, also called choke cherry because of its bitter taste, has been used to treat coughs and as a mild sedative for inducing sleep. It grows in many parts of North America. The bark of the wild cherry is prepared in syrup. Wild cherry bark contains a poison similar to cyanide and should be used only in tiny amounts. Wild cherry is not suitable for pregnant women, children or nursing mothers.

Yarrow is also known as milfoil. It is identified by small lilac flowers. Yarrow has been used to aid digestive, stop coughs, cure colds and as a tranquilizer to aid sleep. It is easily obtained as it grows as a weed in fields and lawns. Yarrow is in tea blends, herbal mixtures, capsules and tinctures. Pregnant women, young children and nursing mothers should avoid it.

Because herbs have not been tested by food and drug administration in either Canada or United States, there is no government guarantee that they are safe. The fact that herbal remedies for Insomnia have been used successfully for centuries is a positive. The point is to be as well educated and informed about herbs powers and side effects as you can and to consult a physician about how it could affect other medications and your body.

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