Lighten up with Lavender essence oil – just a little dab will do. On your pillow, on your nightgown right under your nose … (Another great soothing scent is Jasmine.)

Magnessium Supplements Try 400-800 mg before you go to bed. Keep on hand by your bedside in case you wake up.

Slow down your day with a quiet, 20 minute read before going to sleep. Something inspirational, peaceful … click here for my recommended reading.

Get Comfortable. If you don’t feel like you are sleeping on a cloud, you aren’t comfortable enough. Memory Foam Mattress Toppers – Tried them? You will experience 70-80% less toss, less turn. Sleep tight – all night.Delicious! Available in a range of options through Amazon.com

Start slowing down at least an hour before going to bed. Get off the internet, the tube, the phone and ease away from the day. A little journaling would do nicely …

Talk it out! Is a disagreement with a loved one on your mind? Make amends to them & to yourself then let go and turn out the lights.

Skip the “nightcap.” It might help you fall asleep but it will interrupt your sleep patterns.

Go to sleep with your first normal urge. For example staying up beyond 11:00 may kick you into an exhausting “second wind” that keeps you up even later. It’s a bad habit and you will pay for it in the morn.

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It is cruel how insomnia and fatigue seem to go hand in hand. No wonder so many of us feel tired all the time.

Here are a few tips, tools and techniques to help you sleep tight, all night.

* Get to sleep before 11:00 p.m. Our adrenals do most of their recharging between 11:00 pm – 1:00 am. (And you want to be asleep before that adrenal fatigue “second wind” comes in.)

* Start slowing down at least an hour and 1/2 before going to bed. Get off the Internet, the tube, the phone and ease away from the day. A little journaling would do nicely …

* Fluctuations in hormones mean women are more prone to missing out on a good night’s sleep than men are. In fact, studies show that women are up to 50 percent more likely to suffer from insomnia than their male peers. My favorite on-line community for this issue is HormonalHaven@yahoogroups.com. Drop Tracy a line or jump into a conversation. There is a lot of great healing going on here and her “herbal harmonizing creme” works great for me.

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