1. Go to bed and get up at the same time every day.
   
2. Make sure your sleep environment is as comfortable as possible.
   
3. Keep your bedroom as dark and as quiet as possible.
   
4. Avoid caffeine -- in coffee, tea and soft drinks -- in the evening.
   
5. Don't drink alcohol or smoke before going to bed.
   
6. Get some exercise every day -- but not in the late evening.
   
7. Don't nap in the daytime.
   
8. Develop a sleep ritual -- a nightly routine that eases you down from the day's activity.
   
9. Use your bedroom for sleeping instead of working, worrying or watching television.
   
10. If you can't sleep, get out of bed and do something relaxing, like reading, deep breathing or yoga.

A recent onset of insomnia is usually related to a current problem such as health concerns, marital troubles, dilemmas at work, etc., and as such usually last less than three weeks. If no such mental/emotional reason can be uncovered, then physical causes should be investigated. It is important to "rule out" obvious causes of insomnia such as anemia, hypertension (high blood pressure) or prescription drugs. Insomnia that does not respond to simple measures is often due to an emotional upset, especially depression.

The results of prolonged insomnia can be very discomforting: chronic fatigue; anxiety about sleeping; lack of concentration, etc. The conventional treatment is sedative hypnotics if over-the-counter (OTC) drugs fail to help.

Can I Use Physical Medicine to Treat insomnia?
If there is any panacea (cure-all) in medicine it must be a clean diet and regular aerobic exercise that makes you happy. Treating insomnia is no different. Regular aerobic exercise that you enjoy is crucial to getting a good night's sleep, every night, without fail. Find an exercise buddy in your neighborhood and make a pact to exercise together 3 or 4 times weekly, doing something you both enjoy like briskly walking for an hour, playing tennis, joining a water aerobics class, whatever. Just do it!

You can also make a habit of taking a NEUTRAL temperature bath before bed. This is about body temperature. Both cool and hot baths are too stimulating to both nervous and vascular systems to be of use in insomnia before bed. Some people find it helpful to use a cupful of 3% hydrogen peroxide in the neutral bath water. You can also give yourself a deep foot massage, especially concentrating on the soles of the feet, while in the bath, or just before turning out the light.

What about Botanical Medicine to help with sleep?
Herbal medicine has a long tradition of being able to induce peaceful sleep. A word of caution, however. Many of the botanicals listed below affect the central nervous system, and must be taken with the supervision of a qualified herbalist or naturopathic physician. Please consult with one of these health care professionals to determine the correct dose and form of the potential toxic herbs.

• Anenome pulsatilla (Wind, or Pasque, flower -- can be toxic)

• Avena sativa (Oat straw). Yes, this is the familiar kitchen item frequently eaten as oatmeal. In fact, oats are one of the most universally used medicinal foods to soothe the nerves. You may want to eat your oats in the evening instead of breakfast, but not too close to bedtime, to ensure a restful sleep. No food should be taken closer than 2 hours to bedtime to make sure your digestive workings don't keep you awake. Oats may be used as a soothing bath: put a handful in an old sock and let the bath water run through the sock so the bath water becomes slightly slimy. Bathe in this gentle brew to allow the mildly sedative qualities to seep in through your skin. You could also take oats in a tincture form, using frequent doses at short intervals beginning after dinner.