[fatso]

I've really struggled with insomnia for the past 10 years. I had a couple years where it was really bad. I'm slowing getting it under control... I do the sleeping pill thing when I have lots on my plate work-wise, but try to avoid it when things aren't too stressful. I wouldn't recommend it if you don't need to take them, but sometimes you have to sleep... and, well... there's not much else you can do. I do cut them up though... I always found one pill was too much and I'm groggy the next morning. Half a pill is usually all I need to drift off and feel reasonably refreshed the next day.

Some things I've noticed, both physical and mental, that interfere with my sleep. These go right to your point of having a 'racing mind' and I think they're all related.

1. Stimulation: is your room too light or too noisy? I realized over time, that if my room isn't dark enough, or there's too much background noise, I have a tough time falling asleep. My mind goes directly to whatever external stimulation is going on. Make sure you find what works for you.

2. Relax your eyes: a lot of time my mind won't rest because I won't let my eyes rest. Even though they're closed, my eyes are still 'looking' around. Relax your eyes, and your mind will find it easier to relax. And vice-versa I suppose. This goes back to the 1st point, for me, of having a really dark room.

3. Is your head and/or neck properly supported? I'm a side sleeper and for a long time I was using unsupportive pillows. It strains your neck and prevents you from fully relaxing. The same can be said for however you sleep. Invest in a proper pillow and use it correctly. Pull it down into your shoulders so that your neck isn't working to support your head.

4. Temperature: I tend to not like too much clothes when I sleep, just because I don't like being restricted... but if you're not warm enough, your body can't relax. I suppose the same could be said in the summer for keeping cool. Really think about what temperature you're in when you feel most relaxed.

5. Cut out all caffeine after a certain time. For me it's 4pm. For you it might be earlier or later. Caffeine stays in your system, I think, and affects different people differently. Don't underestimate its effects at keeping you awake.

6. Relax your mind: this is the hardest one. Take deep breaths and try to exhale out the thoughts in your head. I'd also find a topic you care about, but that is relaxing to you, to think about if you have to think about something. Have a screenplay or novel you want to write? Rehearse the plot. Want to think of the Flames line-ups? Consider line combinations. It's sort of like counting sheep... if you find a relaxing topic and can associate it with sleep, it will help you relax.

7. Develop a set pattern for bedtime. It's hard to go to sleep at the same time every night, but if you can do that, great. One thing I do is try to make a point of watching TV for 30-60 minutes before I go to bed. I can't work, for example, and go to sleep. SO even though I obsess on work documents sometimes, even if I'm up 'til 2am, I have to watch some TV before going to bed or won't sleep. If you go the TV route, I'd encourage you to watch something plot-based, and that has a resolution. ANything with a cliff-hanger or that doesn't feel complete doesn't help. I also don't read before bed as it's too mentally engaging and stimulating, but to each their own. And don't surf the web before bed unless it relaxes you. I think your mind associates the computer with work and can put you in that headspace.

Insomnia sucks... I really hope it works for you.