I have been having very bad sleeping problems. any help?

Hygiene: The first effort to alleviate sleep problems is to insure good sleep hygiene. If this does not work underlying physical and/or emotional problems should be ruled out. Then medication might be considered. There are good descriptions of sleep hygiene on the internet or you might consult your primary care physician or a mental health professional.

A/W Dr. Zimmermann: Retire & rise same time each day. Bedroom should be dark & cool - used only for sex & sleep. Turn off tv. No naps. Exercise regularly but not in late evening. No caffeine for 6 hrs & no alcohol or tobacco w/i 2 hrs of sleep. Dinner should be moderate sized & finished at least 2 to 3 hours before sleep. Can try warm milk, chamomile tea or melatonin along w light reading, warm bath, lavender scent.