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I can't sleep. I just can't get comfortable. What is that noise? If I fall asleep right now I'll get just enough.

Do you find these thoughts running through your mind as you toss, turn, rotate, flip and repeat? Insomnia, namely chronic insomnia, should not be taken lightly and could be a signal for a larger issue. Not only this, but failing to sleep well can affect you throughout your everyday life in regards to your mood, relationships and career. The following tips and tricks may help you find your sleep again, however, know that 1 in 10 Americans suffer from chronic insomnia. Should you continually struggle, don't hesitate to visit your doctor.

DEFINE YOUR SLEEP THRESHOLD
Mayo clinic suggests that 7.5 hours is about average for a good night's sleep. Some people need more; some people find ways to function with less. Not reaching your sleep threshold, however, will affect your mood and energy levels throughout the day. Everyday activities can become a chore and you can also run the risk of falling into anti-social behavior. Set a goal for yourself by recognizing how you define a good night's sleep.

KNOW YOUR TRIGGER
What causes your insomnia? It could be anything from having that midnight snack to severe anxiety. Being able to acknowledge the cause will help to identify proper steps to treat your sleeplessness. If you are unsure what may be causing it, keep a log of your pre-sleep activities. Write down what you eat or drink and also make notes about what type of thoughts are keeping you awake.

HAVE A ROUTINE
Be sure that you can stick to a schedule as much as possible. Even if you didn't sleep well, avoid trying to sleep in to make up for it. Get out of bed the same time every morning. Things could potentially get worse before they get better, but training your body when to sleep will eventually help you to actually fall asleep and stay asleep.

TIPS AND TRICKS
1. Keep the bedroom for bedroom activities. If you are not sleeping get up. There is a difference between sleepy and tired. Wait until you feel sleepy to try again.

2. Don't look at the clock. It will only remind you of how late it is causing more stress. Set your alarm for the next morning when you wake up, so that you don't have to look at the clock at all for 24 hours.

3. Minimize noise. Some sound can energize an already active mind. Use earplugs or, if you find that uncomfortable, create white noise with a box fan. Music can also be helpful. Choosing music that plays uninterrupted is ideal. Waiting for a song to start or end can be distracting. Many "nature" albums or collections of the like have continuous music for the entire CD.

4. Focus. Sometimes the sheer volume of worries, thoughts and anger that race through your mind while struggling to sleep can be overwhelming. Find a way to focus your mind on a simple task. This could be as simple as stretching your toes 100 times or picturing a large squeegee slowly wiping away those worries leaving nothing but a pitch black empty slate.

5. Get a massage regularly. The effects of insomnia are cumulative. Lucky for you, so are the effects of massage. Combat stress with a massage every two weeks. Find a licensed massage therapist for the best results, as most spas are more interested in quantity over quality. Find a therapist who will personalize your session to fit your needs.

Insomnia can be overwhelming. It is important to know that you are not alone. Be open to discussion about it with your family and close friends. If all else fails and you have continually battled insomnia, see your doctor to explore other causes and treatments. Sleep is just as important to a healthy lifestyle as your diet and exercise. Be proactive, take control, and your dreams will be within reach once again.

Learn more about this author, Kevin Schwendeman.
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