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Every one has times when they have trouble getting to sleep or don't get any sleep at night every once in a while. If the problem continues for an extended amount of time with no relief there may be a bigger problem.

Insomnia is the inability to sleep for extended periods of time and there are several causes for insomnia. The most common being stress, anxiety and even depression. There are some environmental and lifestyle factors that can contribute to insomnia as well like too much light or noise, not having a comfortable place to sleep; too much caffeine too late in the evening and even get lag. Be sure to consult your doctor before beginning natural remedies to treat insomnia; insomnia itself can be an indicator of another condition.

While medication can be used there are other ways to help relieve your insomnia. A change in lifestyle, diet and even eating habits can help if stress is the main cause. The cortisol and adrenaline increases when under stress and stimulates us to the point of being so alert that we can not sleep.

There are relaxation techniques that can be tried. Meditation, visualization, autogenic training and some light exercise like yoga can be tried to reduce the amount and stress and reduce the production of the hormones associated with it.

Visualization basically means that a relaxing scene is imagined. All the senses should be involved in the visualization; this can be done in bed when attempting to fall asleep.

Physical exercise should be done in the afternoon or early evening to allow the hormones it produces to lower and allow for a more restful sleep.

Food can effect sleep as well. Things like milk, tuna, nuts, some breads, dates and potatoes that are high in amino acid tryptophan which is a chemical messenger within the body that has been discovered to release serotonin about an hour after being taken in and helps with relaxation.

At least four hours before going to bed you should avoid eating large meals, having caffeine and nicotine; you should also avoid alcohol before bed as it can cause problems with the restorative levels of sleep.

You can also try certain supplements that help to calm the nervous system and this helps them to treat insomnia. These are calcium, magnesium, zinc, vitamin b6, b3 and vitamin c as well.

The way you set up your bedroom can interfere with your sleep as well. There should be any bright colors or lots of pattern. Calming colors should be used to increase the peacefulness of the room and they should all coordinate

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