Have insomnia? Just want to get a better nights sleep? Try
these tips and I think you will see that they can make a huge difference. Take
it from me as a Therapist, these strategies work!

Avoid alcohol, caffeine, chocolate and high sugar intake. Do
this at least 6 hours before bed.

 Herbal supplements, valerian root, kava and melatonin all
work great! Sleepy Time tea or chamomile tea also works for some.

Prepare the room. Goldilocks was right! Not to hot. Not to
cold. Just right! A cold room tenses your muscles and irritates your system,
waking you. A room that is even 2-3 degrees too warm can subtly dehydrate you,
and wakes you to get a drink.

Make sure the room is as free of sound and light as
possible. The smallest amount of sound, or even the tiniest amount of light is
known to wake people who are sensitive.

Get your head examined! 
Many people with sleep problems also suffer from anxiety, depression,
addiction, obsessive-compulsive disorder, sleep apnea, etc. They wonder why
they can’t solve their sleep problems, and the answer is that you have to solve
the other problems first. Writers shy away from this obvious topic, I have not
seen one writer mention it yet in my lifetime! They are cheating you and lying
to you by omission. Get to a Therapist to get checked out if you suspect you
may have any psychological problems, and then take care of them.

 We should prepare for sleep. Don’t do anything stimulating
for at least 30 minutes before bed. Sorry, that includes TV and the computer.
Read a book for God’s sake! Do something relaxing, meditate, write a letter, go
for a walk, just sit and reflect, listen to some soft music, take a warm bath,
you know the drill.

Keep to a sleep schedule, go to bed and get up at the same
time each day. Its hard at first, but sleep is a CYCLE, it needs uniformity and
predictability. Don’t take naps either, this throws off the cycle, and is one
of the worst things you can do if you have a sleep problem.

Avoid sleep medication, these are for people who rarely have
sleep problems (once a week or less). Is this you?  Sleep meds give you a better nights sleep
tonight and a worse nights sleep tomorrow. The total result is you lose more
sleep with the meds than without if you have serious insomnia, not just
occasional sleep trouble. Don’t play this game.

Try self-hypnosis CDs. If you can find a good one, they work
great! They perfectly relax you and encourage even better sleep the next night.
Many people who don’t respond to anything else find that this works for them.

Avoid Arguments before bedtime, they will keep your mind
buzzing all night. If you have an “obsessive thought” you just can’t get rid
of, write it down and put it on the night stand. Many people find that this
helps them let go of the thought. Little known fact: it is impossible to sleep
while you are thinking.

By: Paul Cline.    I
sincerely hope this helps you, a loved one or a family member, for more Free
resources, visit my website at: www.advancedtrainingseminars.com