The following instruction is one asana which is helpful to enhance sleeping called 'Shashaungasana':

Sit on the knees, put the weight of buttocks of both heels. Both hands grasp together at the back of the body. Breath in fully. Expand the chest , chin up. Then exhale while lowering the head down to the floor. Always keep both hands at the back and the buttocks stay on the heels. Raise up the head while breathing in again. Repeat for 8 times.

Hydrotherapy is the way to control the nervous system via hot and cold bathing.

Cold bathing : Do cold bathing early every morning which enhance mental refreshment, increase appetite, promote digestion, assimilation and food metabolism. It also set balance of hormonal secretion, autonomic nervous system and boost up immunity. Refreshing up the body systems in early morning leads to a peaceful relaxation of the body and mind at night.

Before taking bath do warm up the total body skin with hand rubbing, brush or towel for 1 round. To promote lymphatic drainage, one should rub from finger tips up to armpits, from toes to groins. Rub the neck directly down, the chest rub down and the back rub down. Do a clockwise circling out from the umbilicus round by round passing the epigastric and suprapubic area. At the folding places like armpit, cubitus fossa, groin and popliteal fossa do some tiny circles to enhance function of local lymph nodes. Then take bath.

Bath the umbilicus first with cold shower, then bath the waist and sacrum area, after that take whole body bathing start from the top of the head. Let the water flow down along the spine then the thorough body. After soaping repeat bathing once more. Dry up by towel with strong rubbing.

Hot bathing : This type of bathing is suitable before sleeping. Relax the body muscles and all body systems including the nervous by hot bathing. Take a total body bathing with hot water, then dry up tenderly by a soft towel and go to bed.

Hot feet bath and cold neck compression : This method is useful for someone who would not like bathing before bed. Dip both feet in warm water compressing the neck with iced cool towel. Do this for 10-15 minutes before bed.

Iced compression : This is specially prescribed for a nearly maniac patient who seems very nervous, restless and unable to control oneself. Use ice compression at the feet. For someone who is raging, mumbling all the time, compress at the top of the head. Someone at a hysterical stage, use ice compression hardly all along the spine.

Massage is of great help for sleeping. There are many types of massage that work ie. Thai massage, sensual massage, foot massage. Massage is the way of taking care for each other via physical touch. It relax muscles and promote circulation. Also enhance endophine secretion in the central nervous system that help sleeping.

Fragrant stimulates the central nervous system. Some are stimulating which is refreshing. Some have sedating effect. Essential oils for insomniac are: Lavender, Benzoin, Clary-sage, Vetiver, Majoram, Chamomine Roman, Nutmeg, Hops and Valerion.

[Calcium and magnesium may be taken in the form of Dolomite. It composed of calcium : magnesium radio at 2:1 which is suitable for body utilization.]

Nevertheless, the most important way to get enough and appropriate food supplements should be from everyday diet.

1.The bedroom should have good ventilation, optimum temperature and keep silent.

2. Darkness is necessary. But some colored light may enhance sleeping ie. light pink and light green. While red and blue light are sleeping disturbing.

3. Night gown should be loose. But some insomniac which has usually turn around on bed, the friction night gown and mattress may disturb sleeping. Take them off and sleep in naked may help.

4. Praying and doing some meditation before bed is another way to calm down the mind.

5. The good sleeping positions are as following:

- Lie face up

- Lie on one side, knee bend

- Lie semi-prone, the upper arm and upper leg placed in front, bend the knee and the elbow.

6. Sleep still, do not move until falling asleep. The fact is that, before falling asleep, all extremities will 'asleep' first. That is to say, the sense of numbness on all extremities will come first before the 'body asleep'. Therefore, no move is the key to sleep.