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Insomnia seems to be on the rise, just another component of modern life – surely one we could do without. Millions of us have trouble sleeping. This seems to be a particular problem as we get older. The key to a solution lies in determining the cause of your insomnia. Once you know why you are having trouble sleeping through the night, or getting to sleep, you’re on track to learning insonmnia remedies that will work for you.

If you wake up in the wee hours, this can be very annoying. It’s 3am and you’ve got to be up at 6am. Induces a catch-22 situation – you might toss and turn for an hour and then start feeling nervous: “If I do go back to sleep now, I’ll just put the alarm on snooze. Then I’ll be late for work.” This just becomes a vicious circle. Having trouble sleeping starts to become habitual and it can seem like you will never find effective insomnia remedies.

Keeping a small notebook by your night stand to record your patterns of waking and sleeping can prove to be revealing. Each night, write down the date and time you actually got into bed. If you have trouble getting to sleep, note the time at which you become frustrated in your efforts to fall asleep. If you manage to fall asleep, but wake just a few hours later, note the time, and, if possible, what caused you to awaken. For example, does a certain neighborhood dog start barking when a  neighbor drives by at 1 am, returning from a late work shift? Do you consistently reawaken, worrying about bills or other problems? After a couple of weeks, you may see a pattern that coincides with specific events or thoughts.

Finding insomnia remedies can vary depending on what causes your difficulty sleeping. People who tend to be worriers, or prone to anxiety, often have trouble getting to sleep and staying asleep. Too much light in the room can also cause you to have trouble sleeping. Some people are quite sensitive to light. If someone turns a light on in your bedroom, this can disrupt your circadian rhythms. Sensitive people might instantly awaken to the stimulus of light and be unable to fall asleep again.

A simple lack of exercise can cause you to have trouble sleeping normally. If this sounds like you, put a regular program of exercise in place, preferably towards bed time. Taking a walk in the fresh air after dinner can burn off some excess energy and go a long way towards normal sleep patterns.

How many hours do you normally sleep? While doctors say that everyone should get at least eight hours of sleep, individual needs can vary. While one person requires nine hours of sleep to feel rested, another may wake refreshed after just six. Let’s say you go to bed at ten each night an wake at about four o’clock, unable to go back to sleep. Maybe you really don’t have trouble sleeping, but need less sleep than most people. Try going to be at midnight. Shifting your regular bed time forward may be all that’s necessary.

So you can see that determining why you have trouble sleeping is an important first step when looking for insomnia remedies that work. Your log book may show a prevalent pattern, revealing the main cause.

Here are some practical suggestions and infomnia remedies that may help. After taking a walk after dinner, run a warm bath and take your time enjoying it. Bring your latest read into the bath, relax and forget your worries. Have a cup of hot chocolate or herbal tea.

After your bath, bring your reading into bed. Lying on your back, holding the book above your face while reading, tires your arms and your eyes.

Counting backwards from 200, by threes, is another trick for you to try. Your mind will tire of thinking of the next sequence and say, “Enough! I’d rather be sleeping!”

Many people who have trouble sleeping quickly decide to opt for a sleeping medication from their doctor. This is really a last resort in insomnia remedies, because sleeping pills almost always have an addictive factor, especially when used over time. Try the tips we’ve given here first. You may find your solution in hand. Good luck!