Home		View our 'Article Archive' Trouble getting to sleep, what you can do? The underlying causes of sleep disturbances are varied. It is wise to consider the individual factors and to address the causes when possible. Excess caffeine, hypoglycemia, indigestion, pain, anxiety and stress are some common causes of Tinsomnia, along with certain drugs (from decongestants and allergy remedies to beta blockers and thyroid drugs). As well, insufficient calcium and magnesium, a sedentary lifestyle, eating too close to bedtime, and many other lifestyle factors may play a role. Considerations Lifestyle moderate exercise in the afternoon or early evening, but not too close to bedtime regular times of going to bed and waking, if possible fresh air, and controlled deep breathing to help you relax progressive relaxation a hot bath in the evening avoid alcohol, tobacco and caffeine Supplements that may help calcium and magnesium vitamin B complex and especially B5 (pantothenic acid) and inositol leritone with magnesium for nervous insomnia Herbal support Herbs may be effective, and in "Prescription for Nutritional Healing", Dr. James Balch recommends that you might rotate these first four herbs to nourish and support the nervous system: hops is calming passionflower relieves muscle tension that comes from anxiety, calms you, and can relieve nervous insomnia (However, it may make you drowsy.) skullcap is calming and an antispasmodic valerian has a relaxing effect on the body and relieves insomnia and emotional stress chamomile tea may be consumed throughout the day to calm and tone the nervous system combination herbs such as "Sleep Aid" may be very helpful Homeopathy a combination remedy such as "calm" or "insomnia" may help R14 has been very effective for many (a German homeopathic) these may be used in conjunction with herbs and/or supplements Aromatherapy: essential oils can relax you and reduce stress add to your bath or place on a diffuser one of these: lavender oil or chamomile oil Suggested Reading  Educate Yourself! The Healing Power of Herbs 18 Ways to Cure Chronic Tiredness How to Get a Good Night's Sleep (more than 100 ways) The Fragrant Mind Bach Flowers to the Rescue