Please note: This article is for informational purposes only and is not medical advice. Always check out any medical problem with your physician.

You feel like you’re the only person in the world that’s still awake! Have a look at these tried and trusted ideas.

• Avoid the following substances for at least six hours before bedtime:
  Alcohol: Very deceptive! Helps you to relax and possibly drop off to sleep quickly. However, it will cause disruptive and fitful sleep and early wakening.
  Caffeine: This includes coffee, tea, soft drinks, chocolate, etc. You know the culprits! Caffeine is a powerful stimulant and will keep you wide awake.
  Nicotine: Again, a strong stimulant, causing disturbed and broken sleep.
  Heavy meal It’s difficult for your body to relax after a large meal as your digestive system is working hard. Also, going to sleep after consuming a large meal can cause indigestion.
  
• Try this ancient Tibetan remedy: mix two drops of ginger essential oil into one teaspoon of a carrier oil (grapeseed oil is lovely and light). Rub firmly on the soles of both feet, pop on warm, soft socks and hop into bed. Totally soporific!
  

  Caution Use essential oils with extreme care, never apply undiluted to the skin and never ingest. Do not use if you are suffering from any illness or are pregnant.
  

• Try a light snack before bed. Warm milk works for a lot of people with a little sugar and a pinch of nutmeg. It’s worth having a couple of plain cookies or crackers or lightly buttered toast as well. I wouldn’t recommend cheese – it can cause nightmares.
  
• Develop a good bedtime routine. Have a warm bath (not hot), re
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  like you’re the only person in the world that’s still awake! Have a look at these tried and trusted ideas.
  • Avoid the following substances for at least six hours before bedtime:
    Alcohol: Very deceptive! Helps you to relax and possibly drop off to sleep quickly. However, it will cause disruptive and fitful sleep and early wakening.
    Caffeine: This includes coffee, tea, soft drinks, chocolate, etc. You know the culprits! Caffeine is a powerful stimulant and will keep you wide awake.
    Nicotine: Again, a strong stimulant, causing disturbed and broken sleep.
    Heavy meal It’s difficult for your body to relax after a large meal as your digestive system is working hard. Also, going to sleep after consuming a large meal can cause indigestion.
    
  • Try this ancient Tibetan remedy: mix two drops of ginger essential oil into one teaspoon of a carrier oil (grapeseed oil is lovely and light). Rub firmly on the soles of both feet, pop on warm, soft socks and hop into bed. Totally soporific!
    

    Caution Use essential oils with extreme care, never apply undiluted to the skin and never ingest. Do not use if you are suffering from any illness or are pregnant.
    

  • Try a light snack before bed. Warm milk works for a lot of people with a little sugar and a pinch of nutmeg. It’s worth having a couple of plain cookies or crackers or lightly buttered toast as well. I wouldn’t recommend cheese – it can cause nightmares.
    
  • Develop a good bedtime routine. Have a warm bath (not hot), r
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    udes coffee, tea, soft drinks, chocolate, etc. You know the culprits! Caffeine is a powerful stimulant and will keep you wide awake.
    Nicotine: Again, a strong stimulant, causing disturbed and broken sleep.
    Heavy meal It’s difficult for your body to relax after a large meal as your digestive system is working hard. Also, going to sleep after consuming a large meal can cause indigestion.
    
  • Try this ancient Tibetan remedy: mix two drops of ginger essential oil into one teaspoon of a carrier oil (grapeseed oil is lovely and light). Rub firmly on the soles of both feet, pop on warm, soft socks and hop into bed. Totally soporific!
    

    Caution Use essential oils with extreme care, never apply undiluted to the skin and never ingest. Do not use if you are suffering from any illness or are pregnant.
    

  • Try a light snack before bed. Warm milk works for a lot of people with a little sugar and a pinch of nutmeg. It’s worth having a couple of plain cookies or crackers or lightly buttered toast as well. I wouldn’t recommend cheese – it can cause nightmares.
    
  • Develop a good bedtime routine. Have a warm bath (not hot), r
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    e indigestion.
    
  • Try this ancient Tibetan remedy: mix two drops of ginger essential oil into one teaspoon of a carrier oil (grapeseed oil is lovely and light). Rub firmly on the soles of both feet, pop on warm, soft socks and hop into bed. Totally soporific!
    

    Caution Use essential oils with extreme care, never apply undiluted to the skin and never ingest. Do not use if you are suffering from any illness or are pregnant.
    

  • Try a light snack before bed. Warm milk works for a lot of people with a little sugar and a pinch of nutmeg. It’s worth having a couple of plain cookies or crackers or lightly buttered toast as well. I wouldn’t recommend cheese – it can cause nightmares.
    
  • Develop a good bedtime routine. Have a warm bath (not hot), r
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    ou are suffering from any illness or are pregnant.
    
  • Try a light snack before bed. Warm milk works for a lot of people with a little sugar and a pinch of nutmeg. It’s worth having a couple of plain cookies or crackers or lightly buttered toast as well. I wouldn’t recommend cheese – it can cause nightmares.
    
  • Develop a good bedtime routine. Have a warm bath (not hot), read for a few minutes before switching off the light; this all establishes a routine the body will recognize as a signal for sleeping.
    
  • If you’re lying in bed for more than half an hour unable to drop off, get out of the bed. Try doing something monotonous! Try these suggestions:
    1. Watch something really boring on television! A dull documentary, an uninteresting shopping channel, a repetitive news station – you get the idea!
    2. Sit quietly out of the bed of around 15 minutes and let yourself get quite cool – as you tuck back into your cosy, warm bed it becomes a natural sleep-inducing environment.
    3. Try solitaire or computer chess. At 3am in the morning it can make you quite drowsy.
    4. Take a run at doing your accounts or taxes – yawn! Guaranteed to send you back to bed sleepy.
    
  • Do not have an alarm clock within view of your bed. We all need one beside our bed to get up in the mornings, but you don’t need to actually see it.
    
  • Try acupuncture. It is excellent for many disorders and is wonderful for insomnia. A lot of people find huge relief after just one or two sessions and it can be enough to break the visious cycle of insomnia.
    
  • Do not be tempted to take a daytime nap. It will disrupt the important sleep routine you’re trying to set up.
    
  • Avoid watching frightening, worrying or upsetting television programmes before bed. It’s amazing what will come into your mind as you lie in bed!
    
  • Try the following to ease anxiety and stress and to promote relaxation