using thick curtains or blinds, an eye mask and earplugs to stop you being woken up by light and noise.relaxing before bed time – try taking a warm bath or listening to calming music.setting regular times for going to bed and waking up.There are a number of things you can try to help yourself get a good night's sleep if you have insomnia. Read more about the causes of insomnia What you can do about it certain medicines – such as some antidepressants, epilepsy medicines and steroid medication.physical health conditions – such as heart problems, other sleep disorders and long-term pain.mental health conditions – such as depression and schizophrenia.lifestyle factors – such as jet lag, shift work, or drinking alcohol or caffeine before going to bed.a poor sleeping environment – such as an uncomfortable bed, or a bedroom that's too light, noisy, hot or cold.It's not always clear what triggers insomnia, but it's often associated with: You're probably not getting enough good-quality sleep if you constantly feel tired throughout the day and it's affecting your everyday life. What's important is whether you feel you get enough sleep, and whether your sleep is good quality. Children and babies may sleep for much longer than this, whereas older adults may sleep less. On average, a 'normal' amount of sleep for an adult is considered to be around seven to nine hours a night. There are no official guidelines about how much sleep you should get each night because everyone is different. It can limit what you're able to do during the day, affect your mood, and lead to relationship problems with friends, family and colleagues. Persistent insomnia can have a significant impact on your quality of life. Occasional episodes of insomnia may come and go without causing any serious problems, but for some people it can last for months or even years at a time. feel tired and irritable during the day and have difficulty concentrating.

find it hard to nap during the day, despite feeling tired.wake up early in the morning and not be able to get back to sleep.It's a common problem thought to regularly affect around one in every three people in the UK, and is particularly common in elderly people. See /privacy for more information.Insomnia is difficulty getting to sleep or staying asleep for long enough to feel refreshed the next morning. Don't forget it may be useful for your family and friends too. Your body and brain will be massaged into a deep sleep. You will begin to feel relaxed as if you were floating. Relax your muscles- Continue working your way up your body, one body part at a timeWithin minutes as you work your way up to your head continue to take deep breaths. Start by focusing on your toes and wiggle and relax your toes - Relax your feet, rotate your ankles and relax your feet - Work up to your calves, Relax your muscles - Continue working your way up your body, one body part at a time Hosted on Acast. Don't forget it may be useful for your family and friends too.Detox your mind and heart of thoughts and emotions that don´t serve you anymore, but are there out of habit. Close your eyes, take a minimum of six slow deep breaths, and begin focusing on relaxing every inch of your body.- Start by focusing on your toes and wiggle and relax your toes- Relax your feet, rotate your ankles and relax your feet- Work up to your calves, Relax your muscles- Continue working your way up your body, one body part at a timeWithin minutes as you work your way up to your head continue to take deep breaths.

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