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If you suffer from insomnia, then you have probably been wonderinghow to fall asleep during those sleepless nights. More often than not,insomnia sufferers complain of not being able to relax enough to sleep.Those racing, relentless thoughts that plague the mind at night seemnever ending.Although it is not uncommon for most adults tosuffer from a sleepless night, for the insomnia sufferer it is areoccurring problem. Unfortunately, 40 percent of insomnia sufferersrely on over the counter sleep aids or prescribed sleeping pills tocombat sleeplessness. The question is, are they effective? And what arethe long term effects of taking sleeping pills?Taking sleepingpills over a long period will break down your body’s natural sleepcycle and make natural sleep very difficult. Most sleeping pills on themarket will disrupt normal brain wave patterns. This can affect thequality and quantity of sleep attained.It’s common to feelgroggy, drowsy or tired in the morning. Sleep may feel un-refreshingand you may experience side effects such as, blurred vision, dizzinessand palpitations. Sleeping pills may help you get to sleep but withcontinual use your body will build tolerance, and you may feel temptedto increase your dosage to attain the same affect.Usingprescription or over-the-counter sleep aids to catch up on your sleepis generally ok, but should be avoided. You should consult your doctorbefore taking sleep medication and never increase your dosage, withoutprofessional medical advice. You should also avoid taking them for morethan 2 or 3 nights in a row, as prolonged use can cause ‘rebound’insomnia, which may be more difficult to treat.Insomnia can bedifficult to treat especially when the sufferer has relied uponsleeping pills over a long period. This is because natural sleep is notattained and the sufferer is no longer relying on his or her ownability to sleep. It’s easy to fall into the trap of taking sleepingpills, as most of us think that if we deal with the symptoms, theproblem will go away.There are far more effective ways to dealwith insomnia which do not require medication. You see, insomnia is alearned habit. In this day an age, stress, worry and anxiety areincreasingly common problems. Financial problems, relationships andwork are common factors. We often ignore our body’s signal that we areunder too much stress. But by doing this it can have detrimentaleffects on our emotional behavior.Stress is one of the majorcauses of insomnia. We get up, rush to work, spend the day rushingaround trying to stay on top of work, go pick up the kids, go to thesupermarket, rush home, slave away on the stove, do the dishes, put thekids to sleep and collapse on the couch completely burnt out. At thispoint we switch on the TV, eyes glazed with a million thoughts of theday and the next, whizzing around our heads.We go to bedcarrying these thoughts which seem to trigger a domino effect ofthoughts, inevitably keeping us awake. It may be worry or anxiety, butmore often they’re just random thoughts spiraling out of control.Everyonehas the ability to sleep and it’s the subconscious part of the mindthat knows how to fall asleep. Through bad sleep habits, negative sleepthoughts and stress you’ve reconditioned the mind and your consciousmind becomes too dominant at night. Inevitably you will find that it’seven more difficult to let the subconscious mind to take over and doits job.By taking sleeping pills you are only reinforcing this,because you are no longer relying on your natural ability to sleep. Butdon’t worry, just like learning to ride a bike or drive a car, thesubconscious mind is able to learn how to sleep. More accurately youreawaken and reinforce your own natural ability to sleep.How dowe do this? Well first off we need to tackle the cause and improve oursleep habits. You need to take a step back, maybe even write down alist of causes and work to eliminate them. There are far more advancedtechniques and therapies such as hypnosis, EFT, NLP and acupuncturewhich are completely drug free and work to remove the underlying cause.For now these are some basic tips you can start applying to begin the process of establishing a good sleep routine:Establish a consistent sleep schedule and stick to it.Have a hot bath an hour or so before you sleep.Unwind with some soothing music or some chamomile tea.Leave your stresses of the day behind.Maximize your exposure to sunlight in the day.Make sure that your bed is comfortable and supportive.Make sure your bedroom is quiet, dark and cool.Release your stresses and worries by talking about your problems. Remember that bedtime is for sleep and restoration and not a time for worry or thoughts.Ihope you enjoyed this article and found it useful. For a more detailedlook at more advanced techniques on how to fall asleep stay tuned formy next article.