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Recently i have been experiencing sleep difficulty, no matter how tired i am when i go to bed i just can't seem to drift off to sleep. It's becoming a real problem out and about,i can't concentrate at work and its getting me into a lot of trouble. i've tried napping in the day when i get tired enough but i still can't sleep. i've tried sleeping pills,herbal and prescribed and still theres no difference.

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You sould visit a doctor and get him to prescribe you something. If you have had a bad experience (for example a loved one dying) lateley it could be post traumatic stress.
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There are some exercises you can do to both fatigue the body and relax the nervous system and are particular for helping insomnia. These exercises originate from yoga, but are used in a therapeutic setting and can be very helpful. These particular postures focus on bending forward, which triggers the relaxation response in the body. They can also reverse the flow of blood in the body, which helps clean the lymph and endocrine systems, again directing the body toward calm.

You'll need a flat surface, a belt, and a blanket if you like. When practicing, be sure to breathe in and our of your nose, as the nose cleans and humidifies the air and makes your breath audible between the ears. Hold these poses for 5 minutes each and then see how you feel:

* Standing forward bend (UTTANASA). Stand at attention with your feet either hip distance wide, or with the toes touching. Inhale and life your arms above your head. Exhale, and gently bend the knees. Inhale again, reaching your fingers up to the ceiling, and exhale to fold forward at the waist. Continue to bend your knees so that you feel your chest on your thighs. Relax your head and neck. You can keep your eyes open, for balance, and look back beyond your legs at a point on the wall. The more you relax, the more space you will create between the vertebrae and the closer you will get to touch your fingers on the ground. If you are uncomfortable with your hands stretching to the floor, you can bend your arms and bring the hands to the opposite elbow-crease to relax the shoulder, neck and upper back. As you relax, you can try to gently straighten the legs by lifting the tailbone to the ceiling. Continue breathing through the nose and relax any tension in the body. Hold for 5 minutes, and then bend the knees deeply, roll the spine to standing piece by piece, and breath normally while standing up for 5-10 breaths.

* Head-to-knee pose (JANU SIRSASANA). Sit on the floor with both legs in front of you. Point the toes to the ceiling, and engage the legs. Inhale the torso long, stretching away from the hips. Exhale, and bend the R leg so that the sole of the foot touches the inner L thigh. Draw the heel as close as you can to the tailbone, but it's OK if you can only get the heel just above the knee. Be careful to place the heel above or below the knee, as the knee joint is very delicate and prone to injury. Inhale the spine long, and exhale to fold forward at the hips. Bring the belt around the L foot, just above the arch of the foot (under the bones of the toes). The belt will help draw the torso toward the feet WITHOUT hunching the shoulders. Inhale the spine long and exhale to fold forward. Imagine your nose making contact with the leg, and the top of your head reaching your toes. If you like, you can place a folded blanket on top of your L knee so that you can relax your torso forward. Stay here for 5 minutes, breathing in and out of the nose. At the end of five minutes, relax your hands to the sides of the hips and inhale your torso back up to seated. Change sides and repeat with the L left bent.

* Seated Forward Bend (PASCHIMOTTANASANA) Seated on the floor, bring both legs in front of you, the same distance as your hip. Flex the toes toward the ceiling. Roll the inner thighs towards the floor. Inhale, and expand the torso, lifting the ribs from the waist. Exhale, and bring the belt across the flat part of the feet, just below the toes and above the arch of the foot. The knees can be bent or straight, according to your flexibility. Inhale the spine long, and exhale to fold forward. IF you like, you can place a folded blanket or pillow on your legs and knees to support the torso and relax the head. Stay here for 5 minutes. Breathe full, deep, long breaths. Draw the navel in when you are ready to come up. Exhale, and pull the belly in. Inhale to return to center, seated with the head to the ceiling.
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