• Difficulty in falling asleep
• Waking up several times in the night
• Waking up too early in the morning
• Inadequate rest despite the number of hours slept

Insomnia is categorized as: transient (where the insomnia lasts from a single night to a few weeks), intermittent, or chronic (where the insomnia occurs for a minimum of three nights per week in within a month or more). Chronic insomnia is further broken down into primary insomnia which means the condition is unrelated to any medical problem, and secondary insomnia which results from a medical problem.

Remedies for Insomnia

Home Remedies

1. Take a warm bath to relax the body just before retiring to bed. Use bath salts, or 1 cup Epsom salts and 1 cup baking soda, read a book or, listen to soft soothing music.
2. Use massage
3. Drink warm milk. The calcium in milk will help to soothe the nerves.
4. Try to go to sleep at the same time each night and get up at the same time each morning. Do not take naps after 3 p.m.
5. Avoid taking naps during the days as the body will feel less tired or sleepy in the nights.
6. Sometimes, insomnia is caused by being awakened repeatedly by loud noises. Often, the sleeper is not aware of what awakened them. Try sleeping in a quieter room, or wear earplugs
7. Avoid caffeine, alcohol and any other substances that work as stimulants once daytime is over.
8. Sleep in a quiet, dark and cool room. Use a sleeping mask and earplugs to block out unwanted light and sounds.
9. Have meals at least two to three hours before retiring to bed.

Natural Remedies

1. Chamomile is said to have anti-anxiety, antihistamine, anti-inflammatory, antioxidant and antispasmodic properties. Chamomile tea has mild sedative properties that will promote sleep.
2. Hops herb is known for inducing sleep as well its ability to treat anxiety and indigestion. Prepare a mixture of two teaspoons fresh hops to a cup of boiling water, and let it steep for five minutes.
3. Kava is herb that comes from the black pepper family. It is an analgesic, antiseptic, sedative, and mild euphoriant. In the case of insomnia kava relaxes the muscles and acts as a sedative.
4. The root of the Valerian herb is used to treat restlessness and anxiety and overcome mild insomnia. Studies have shown that an extract of this herb can significantly reduce the amount of time it takes to fall asleep without changing the normal stages of sleep

• Throat weakness, causing the throat to close during sleep
• Mispositioned jaw, often caused by tension in the muscles
• Fat gathering in and around the throat
• Obstruction in the nasal passageway
• The tissues at the top of airways touching each other causing vibrations
• Relaxants such as alcohol or drugs relaxing throat muscles
• Sleeping on one’s back, which may result in the tongue dropping to the back of the mouth

Snoring is involuntary and cannot be cured. It can however, be successfully controlled once the cause (usually a physical abnormality) is identified. The causes of snoring can be found by applying simple tests after which simple remedies can be applied to counter them. Risk factors for snoring include: sleeping on your back, increasing body weight, alcohol consumption, smoking, heavy meals (late in the evening), sleeping tablets or mood-altering drugs.

Remedies for Snoring

1. Eat a well-balanced diet designed to keep weight balanced with height, age and body type. Persons that are overweight should begin an exercise program that will help in toning muscles and losing body fat. Losing weight is one of the most important natural snoring remedies, as the excess weight causes an increase in the amount of fatty tissue in the throat passage. This narrows the airway, causing snoring.
2. Do not consume alcohol at least three hours before going to sleep.
3. Avoid foods that increase the production of mucous which can lead to more severe snoring. Dairy foods such as milk, butter, cheese, and cream should be avoided especially two hours before sleep.
4. Change sleep position. Avoid sleeping on your back as this causes the tongue to slide back to the throat and obstruct the airway. Sleep on your sides and try to keep the head elevated. Change worn out pillows with new ones.
5. Allergies, asthma, a cold, or sinus infections will lead to blocked airways which make inhalation difficult and create a vacuum in the throat, leading to snoring. Try to keep the nasal passages clear by treating these conditions and using nasal decongestants or nasal strips.
6. Avoid alcohol and medications before bed as they tend to increase relaxation of throat and tongue muscles and increase the chance of snoring.
7. Relieve congestion by using a humidifier which will help to lubricate the throat; this is a natural remedy for snoring.
8. The use of aromatherapy which encompasses herbal properties can help to stop snoring. Lavender is a natural relaxant that enhances sleep; marjoram clears sinus, helping you breathe easily. Simply leave the herb jars open in an area close to the bed for easy inhalation. Inhaling steam before going to bed also helps relieves nasal congestion by loosening mucus in the back of the throat. Eucalyptus oil can be added to the steaming water for better results.