Natual Sleep Remedies

Using natural remedies to help you sleep at night is a better solution in the long run than sleeping pills, which run the risk of becoming addictive or losing their effectiveness over time. Consult with your doctor if your insomnia is interfering with your ability to handle you daily responsibilities.

Environment

• Design your bedroom to encourage a good night's sleep. Hang curtains that block most of the light; remove any sources of noise (TV, stereo); invest in a good mattress and adjust the heat to a comfortable temperature.

Routine

• Establishing a routine conditions your body to go into sleep mode at a certain time. Go to bed at the same time each night after a relaxing activity, like a shower, listening to soft music or meditating.

Herbal Tea

• A cup of warm herbal tea can encourage sleep instead of over-the-counter or prescription sleep aids. Examples include chamomile, lemon balm, peppermint and Valerian tea.

Exercise

• Regular exercise--which is activity that significantly elevates your heart rate three or four times per week for 20 to 30 minutes at a time--burns off energy and helps you relax, enabling you to fall sleep faster.

Stimulants

• Eliminate or cut down on your stimulant intake. Stimulants include anything that contains caffeine (coffee, tea, energy drinks), herbs that mimic caffeine (ginseng, Guarana), cigarettes and sugary foods.

Anxiety

• Stress and anxiety can be a culprit in keeping you awake. Reduce these triggers with methods like talking things out with a therapist or a friend, repeating positive affirmations to yourself or deep breathing exercises.