How To Deal With Insomnia

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Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30%-50% of the general populations are affected by insomnia, and 10% have chronic insomnia.

Here are some more natural remedies collected from various sources that will help you sleep better:

Before Bedtime
If you aren’t very good at sleeping at night then don’t succumb to day time naps. Don’t take an afternoon nap or siesta. Get up early and stay up all day, tiring yourself out is a key to a restful sleep and can establish a routine that your body clock will understand, this includes going to bed at a reasonable hour.
Avoid caffeine after dinner. This doesn't mean just coffee or tea it includes chocolate, and soft drinks too; opt for a milky drink instead.
Take a warm bath. This can help the body to relax and remove tensions from the muscles.
Take time out to relax before bedtime. Mellow out for an hour or so before you intend to sleep, even taking an hour or so of quiet time before you try to sleep. Find a method that suits you, such as reading or meditating; remember nothing ...
... too mentally stimulating.
Increasing your exercise levels is another way to help regulate sleep patterns. Take a morning or evening walk on a daily basis. Just by slightly increasing your exercise level, you can help yourself get to sleep quicker at night.
During the Sleep
When you are in bed, try this relaxation technique:
It's best to start with your face. Relax your jaw. Make sure your mouth is slightly open.
Really concentrate on relaxing your face. It will be tense almost certainly - relax it.
If you are worried about sleeping, or anything else, you face will be tense, and this makes it very difficult to get to sleep, so relax all of your face. When your face is fully relaxed you can imagine and feel your worries drifting away.
Imagine them floating away into the distance until they disappear.
Like clouds. Or bubbles.
There they go..... All gone.
Especially relax your jaw and your forehead - and open your mouth a little.
Then work your way up from toes, ankles, knees, etc.
Relax each section before moving on to the next.
Check every now and then that your face and jaw and forehead are still relaxed, and if worries reappear imagine them drifting away again until they disappear.

Your environment
Use your bed only for sleep. Do not use the bedroom for your work or eating. Do not use the bedroom to watch TV. Your bedroom should be associated in your mind to relaxation and sleep.
Adjust the temperature of your room so you are comfortable. Not too hot, too cold, too dry, too humid…
Adjust the lighting in your bedroom. Your biological clock is very sensitive to light. Dim the lights in the evening and adjust the shades in the windows.

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