What is it?
Insomnia is an inability to get to sleep or to stay asleep. It affects both adults and children.

Signs and symptoms
Insomnia typically manifests as difficulty in falling asleep, frequent waking during the night or early morning waking and an inability to get back to sleep.

Causes
Difficulty in falling asleep is usually because of anxiety, tension and stress but can also be influenced by an excessive intake of stimulants, such as caffeine, contained in coffee and colas. Inability to stay asleep can be due to depression, physical pain - such as arthritic pain - other illnesses like respiratory disorders, or disturbances in normal body rhythms because of jet lag or shift work. Lack of exercise and changes of environment can also play a part.

Complementary approaches
Psychological therapies - relaxation training, autogenic training (a deep relaxation technique), biofeedback and cognitive therapies have all been shown to reduce insomnia. One of the most effective therapies is sleep restriction whereby the number of hours in bed is limited until a new sleep pattern is created.
Hypnotherapy - autohypnosis can enable people to fall asleep more easily.
Dietary change and nutritional therapy - changing dietary habits and food intake can influence sleep. Nutritionists recommend avoiding heavy or spicy meals late at night and cutting down on sugar and caffeine-based drinks. B vitamins have a beneficial effect on the nervous system and can calm anxiety if taken in food or as a supplement.
Herbal medicine - the herbs valerian root (Valeriana officinalis) and passionflower (Passiflora incarnata) can reduce insomnia and influence sleep quality. They can be taken as an infusion or as a supplement.
Acupuncture - may help to restore normal sleep-waking patterns.
Homeopathy - the remedy Coffea 6c can help if you're feeling agitated or anxious. Take it before sleeping or every 30 minutes when awake during the night. Constitutional remedies, tailored to the individual, can help if insomnia is chronic.
Aromatherapy - essential oil of lavender is a relaxant and oil of bitter orange (neroli) has sedative effect. Both can aid sleep when used externally.
Cranial osteopathy - this subtle form of osteopathy is particularly helpful for babies with sleep problems and can help adults too.
Massage - can help babies and infant go to sleep and relaxes adults too.
Light therapy - exposure to bright light in the early part of the day and restricted light exposure towards the end of the day can help to re-establish natural sleep rhythms.

Self-help tips
Establish a regular pattern of times for going to sleep and waking and stick to it. Don't nap during the day or oversleep in the morning.
Don't eat late in the evening and avoid stimulants, such as coffee or colas.
Avoid overexcitement and mental stress before going to sleep.
Create a relaxing bedtime routine and don't work or watch TV in bed.
Ensure your bedroom is warm, quiet, well ventilated and dark, with a comfortable bed and pillows.
Add a few drops of lavender essential oil to bathwater or on a tissue placed next to your pillow.
Try an over-the-counter herbal remedy or herbal teas such as valerian, passionflower or chamomile to aid relaxation and sleep.
Do some stretching and deep-breathing exercises before getting into bed to release tension and promote relaxation.
Take regular exercise and learn a relaxation technique.