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Around 100 million Americans from all age groups fail to enjoy sound sleep at night.

Insomnia is defined not by the quantity of sleeping hours an individual gets or the length of time he falls asleep because people normally vary in sleeping needs, patterns, and satisfaction.

Insomnia is not an illness or disease but a sleeping disorder.

Insomnia may consist of poor-quality or inadequate sleep due to difficulty in falling asleep or waking up too early the next day.

Treatment for secondary and primary insomnia may include behavioral cognitive therapy, exercise, dietary changes, exercise, meditation, chromatherapy, relaxation, “bright light therapy”, acupuncture, dietary supplements and selection of herbal preparations.

Here are some ways to help you get quality sleep and treat insomnia:

1) Set a bedtime schedule.
Set certain schedule for bedtime, as well as, waking hours for the following morning. Always stick with your schedule.

Experts agree that most individuals need seven to eight hours of sleep. However, this differs from every person. Be aware of your own sleeping needs and determine if you can comfortably manage six, eight, or nine hours sleep.

2) Use your bedroom for sleeping purposes only.

3) Lessen your intake of stimulant, especially a few hours before going to bed. Avoid coffee, alcohol, tea and cigarettes.

4) Make your bedroom conducive for sleeping.
Bring in scented candles like lavender and jasmine scents to calm your senses. Make sure you turn off the lights and set your bedroom temperature. A comfortable level is between 65 to 70 degrees.

5) Take a warm and relaxing bath before you go to bed. Your body responds by cooling down which occurs naturally right before you go to sleep.

6) Avoid doing anything that will stimulate your mind or body an hour before bedtime.
Never perform your workout exercises or decorate your spare bedroom at night. Likewise, try not to watch television before going to bed. If you have a T.V. set in your room, watch only relaxing programs. Avoid horror, thrillers, or rock concerts.

7) Do not take midnight snacks before going to bed.
However, if you enjoy eating before bedtime, eat just light meals. Avoid foods that are high in protein as well as those containing plenty of sugar or fats. Instead, eat low-fat yogurt or a bowl of cereal.

8) Clear your mind.
Before you sleep, list down everything that worries you. This is a very simple yet effective activity because committing your worries unto paper will free your mind so that you can sleep well.

9) While in bed, practice meditation or do a relaxation exercise. Many are available online.

There are encouraging steps that stimulate relaxation. Relax before going to bed. Read a relaxing and inspiring book that will make you feel good. Whenever possible, open bedroom windows to allow cool air to come in and lull you to sleep.

Insomnia can be treated without resorting to drugs or sleeping pills. It may simply require a slight change in lifestyle to hasten your journey to dreamland.

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