Having Trouble Sleeping? You are not alone. An estimated 40 million Americans suffer from a chronic sleep disorder that keeps them from getting a good nights sleep. Most people need from seven to nine hours of good sleep each night for the body to repair and rebuild itself, to heal damaged and worn-out tissue, and to restore the chemical balance. If you don't get a sufficient amount of sleep your body will begin to suffer from it's inability to heal itself, leading to fatigue, memory problems, a weakening of the immune system, and even depression. If you are having sleeping problems you are likely experiencing one or all of these symptoms, but don't stress out about it because stress is one of the causes of insomnia itself. Many sleep disorders can be relieved when you work your way through them, so relax, read the article, and let's help you get a good nights sleep.

Insomnia is a condition characterized by difficulty falling or staying asleep. Since one of the main functions of sleep is to rest and restore the brain, when you can't sleep your mental and coping functions can suffer.

Symptoms of insomnia include:

• Anxiety

• Fatigue and listlessness

• Inability to focus or concentrate

• Difficulties with memory

• Drowsiness during the day

• Impaired motor coordination

• Increased irritability

If you experience any of these symptoms they could be related to a sleep deficiency.

If you have trouble falling asleep only occasionally you might find relief from the natural cures for insomnia listed below, but if you are having trouble sleeping for an extended period of time then seeing your doctor might be in order. Many times the symptoms of insomnia are related to other existing mental or medical conditions that result in difficulty sleeping. When you seek treatment for insomnia the first thing your doctor will do is try to discover if there are underlying causes that are leading to your sleeping problems. If you have other conditions such as stress, illness, overconsumption of caffeine or alcohol, disruptions in sleeping patterns, or are taking other medications any of these can be part of the problem.

Before seeing your doctor it is a good idea to start a sleep diary, taking notes on your daily routine and how it effects your sleep pattern each night. Keep this sleep diary for two or three weeks before you see your doctor so it will give a complete and accurate account of your daily life pattern and what effect these daily occurrences have on your nightly sleep.

• What time you woke up in the morning.

• Record your meals, what time and which foods you ate.

• Did you drink caffeine or alcohol? When and how much.

• What prescription medications were taken.

• Times during the day when you felt drowsy or groggy.

• General feeling of the day; refreshed, tired, exhausted, etc.

• Naps taken or times of accidentally falling asleep.

• What time you went to sleep.

• How long it took you to fall asleep.

• Times you woke during the night and how long it took to get back to sleep.

• Total amount of time you slept.

• Quality of your night's sleep on a scale of 1-10.

By keeping track of your sleep and having a written account of what you did during the day and the consequences during the night you will be giving your doctor a map to help you with your sleep disorder.

If you only have trouble falling asleep every now and then you might find these insomnia tips are just what you were looking for.

• Try to keep a regular schedule for sleeping and waking, including weekends.
• Sleep in a dark, quiet, comfortable room on a comfortable mattress and pillow.

• Finish your last meal two or three hours before you go to bed.

• Limit your caffeine intake throughout the day, and avoid it before bedtime.
• Exercise regularly, but nothing too strenuous.
• Relaxation and meditation before bed will help eliminate stress.
• Drink warm herbal tea such as chamomile, valerian root, lemon balm or ginseng.

• Don't smoke before bedtime, as nicotine is both a relaxant and a stimulant.

• Avoid alcohol before bedtime, as alcohol can lead to disruption of sleep patterns.
• Don't listen to music or the television, instead try a white noise machine to relax.

With luck these simple tips will help you with your sleeping problems, but if your sleep problems continue then make sure to seek insomnia relief from your doctor. Help with your treatment by keeping a daily sleep journal before your visit, follow the doctor's instructions, and soon you'll no longer be having trouble sleeping.