Insomnia can drive you crazy! Tossing and turning night after night may leave you ready to pop some pills for some quick relief, but do yourself a favor and think twice. Why not adjust your diet and lifestyle first and see if you can improve your sleep patterns the natural way? Natural sleep remedies are a combination of lifestyle, dietary and activity changes that help you to set the scene for a good night’s sleep. They may also include some herbal or homeopathic remedies but avoid any prescribed pharmaceutical drugs or chemical intervention. Here are some natural sleep remedies designed for getting a head start on the elusive Sandman:

Take Control of Your Life

* Stop worrying at night. You can’t change anything at 3 a.m. that you can’t change at 8 a.m. – after a good night’s sleep!

* Sort out any niggling problems well before bedtime and make a list of ‘to do’s’ for the morning. Then put it all away and relax before you put the lights out.

* If you can’t sleep at all, you may be suffering from depression and anxiety or both. This may have been brought about by problems in your marriage, with your children or because of grief and mourning. Consult a therapist to help you sort through your feelings. Talking over your problems with a concerned listener is one of the best natural sleep remedies.

* Likewise, if you have any physical problems that are keeping you awake like heartburn, leg cramps or headache, seek treatment for them immediately. Don’t suffer in silence. There is something you can do to alleviate the pain that is keeping you awake.

* If you work shifts your circadian rhythms may be the problem. Ask for a day shift transfer if possible or change jobs if the problem is severe. Shifts that change clockwise are easier for the body to adjust to than shifts that change anti-clockwise.

* Remove that television from your bedroom or stand firm about turning it off. Tape your favorite shows and watch them the next day but never leave it on all night.

* Never place your office desk or any other work station in your bedroom.

* Clean your bedroom and resolve to never let it become cluttered again. Peaceful colors and minimal furnishings will add to a sense of serenity. Use candles and calming scents as natural sleep remedies and focus on relaxation.

* If fights over the covers are a problem between you and your partner invest in separate and appropriate duvets for each of you.

* Provide some temperature control for your bedroom. It should not be too hot or too cold. Control your environment, don’t let it control you.

* Turn your clock face away from you so you won’t become aggravated as time marches on and you still can’t sleep.

* Establish a regular bedtime routine. Take a warm (not hot) bubble bath or a warm shower and avoid any stimulating activities or intense discussion before bed. Water is soothing and warmth relaxes tension in the muscles and is one of the most effective natural sleep remedies.

* Chamomile tea is a gentle, calming drink that you can take before bedtime.

* You can also try passion flower, lemon balm or hops as a soothing bedtime drink.

* A SMALL glass of red wine may help you to fall asleep.

* Fill a spray bottle with lavender and clary sage essence and spray your room and pillow before bed. Lavender is one of the most effective natural sleep remedies and has been used to induce sleep for centuries.

* Before bed, drink a cup of warm milk in which two strands of saffron or some grated nutmeg have been soaked.

Eating Your Way to a Good Night’s Sleep

* Avoid heavy meals too close to bedtime.

* Don’t eat protein with your evening meal, eat some at lunch time and concentrate on carbohydrates at night.

* Take a multivitamin in the MORNING to help energize you during the day and help you sleep at night. The B-complex is especially important.

* Avoid caffeine and sugary snacks late at night.

* Drink enough water during the day to avoid waking up thirsty at night.

* Avoid excessive amounts of alcohol too close to bedtime. No, alcohol is not one of the most effective natural sleep remedies. it’s simply a myth!

Relaxation Techniques for Natural Sleep

* Consider meditation, yoga postures, stretching or deep breathing techniques to relax you at the end of the day. These are excellent natural sleep remedies that help you unwind.

* Listen to soothing music in bed and allow yourself to drift away to sounds of nature like waterfalls, wind or the ocean.

* Raise your feet on pillows. This position will relax the body and brain and help you to fall asleep.

* Read in bed if you must but make sure it’s light and uplifting material.

Natural sleep remedies far outweigh other methods of sleep control because they address the causes of insomnia not just the symptoms.

In this way your lifestyle changes and not only will you get more sleep, you will look and feel better too. They are also free of the toxic side-effects of many orthodox medicines. Being sleep deprived can drain you of energy, affect your memory and concentration and leave you vulnerable to illness so start practicing these natural sleep remedies today and get a blissful night’s sleep.

Sweet Dreams!