Do strange things ever happen in your sleep?

Many people arrive here feeling confused or disturbed by something which happened to them at night. And they often leave feeling much happier once they understand what it is, and that theyre not the only one who experiences it.

Fortunately it usually turns out to be something harmless such as sleep paralysis, hypnic jerks, exploding head syndrome, hypnagogic hallucinations or nightmares.

Symptoms of insomnia can include:

-Difficulty falling asleep despite being tired

-Trouble getting back to sleep when waking up in the night

-Waking up too early in the morning

-Relying on sleeping pills or alcohol to fall asleep

-Not feeling refreshed after sleep

-Daytime drowsiness, fatigue, or irritability

-Difficulty concentrating during the day

Common causes of insomnia

-Psychological problems and emotional distress. Anxiety and depression are two of the most common causes of chronic insomnia. Other common emotional and psychological causes include chronic or significant life stress, anger, worry, grief, bipolar disorder, and trauma.

-Sleep disorders. Insomnia is itself a sleep disorder, but it can also be a symptom of other sleep disorders, including sleep apnea, restless legs syndrome, and circadian rhythm disturbances tied to jet lag or late-night shift work.

Learn to associate your bed with sleeping, not sleeplessness:

Use the bedroom only for sleeping and sex. Dont work, read, watch TV, or use your computer in bed or the bedroom. The goal is to associate the bedroom with sleep alone, so that your brain and body get a strong signal that its time to nod off when you get in bed.

Get out of bed when you cant sleep. Dont try to force yourself to sleep. Tossing and turning only amps up the anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, drinking a warm cup of caffeine-free tea, taking a bath, or listening to soothing music. When youre sleepy, go back to bed.

Move bedroom clocks out of view. Anxiously watching the minutes tick by when you cant sleep—knowing that youre going to be exhausted when the alarm goes off—is a surefire recipe for insomnia. You can use an alarm, but make sure you cant see the time when youre in bed.

Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation. Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head.

Mindfulness meditation. Sit quietly and focus on your natural breathing and on the way your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

Dietary supplements for insomnia:

Melatonin is a naturally occurring hormone that your body produces at night. Melatonin supplements may be effective for short-term use, especially in reducing jet lag. However, there are potential side effects, including next-day drowsiness.

Valerian is an herb with mild sedative effects that may help you sleep better. However, the quality of valerian supplements varies widely.