How to beat insomnia Have you ever experienced difficulty sleeping? Do you currently have difficulty sleeping? Do you ever find yourself lying awake at night looking at the clock knowing you should be asleep? How about being grumpy throughout the day because of a lack of sleep the night before?

If you answered YES to any of the questions above then you are no doubt suffering from sleep deprivation, and the effects can be very powerful.

There are three categories of sleep deprivation and insomnia. The first stage, called "initial" insomnia, is when you first realize you're having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. "Middle" insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most severe level of insomnia is "late" or "terminal" insomnia, and is when you wake up early in the morning and stay awake after sleeping less than 6 hours.

There are many methods of treating insomnia, but the most important step is to admit that you have the problem in the first place. Some of the methods include the following:

Habits at Bedtime It is ESSENTIAL that your brain has consistency by creating a bedtime schedule so that your body can learn how to fall asleep without medication. Create a sleep strategy to determine the best routine, and plan to follow the routine for one to two weeks before making any alterations. sleep strategy should include: * A regular bedtime * A consistent wake time * A record of any natural supplements you have tried * Routine activities that are not stimulating such as brushing your teeth or reading Moving through a regular bedtime process will signal to your brain that it's time to go to sleep.

Sleep Environment In addition to a regular bedtime schedule, it is important to make you bedroom a place that is conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances for falling asleep and staying asleep * Get rid of all annoyances and interruptions. * Control the room temperature; cooler air (between 65 and 70 degrees F) is typically more comfortable for sleep, however, set the temperature to your preference. * Allow for room ventilation, if possible. Crack a window slightly to allow for air flow. The circulating fresh air will help you breathe deeply, and provide oxygen that is essential for good sleep. * Use ear plugs if there are noises outside the bedroom. There are many types of plugs that are specifically for sleeping, so if at first you don't find the perfect pair, try another.