Are you struggling with insomnia? Many people struggle going to sleep at night. Some find themselves counting sheep or singing 99 Bottles of Beer on the Wall to try and relax. Others fall asleep quickly, but wake up in the middle of the night and can’t go back to sleep. Unfortunately, there are many times that getting to zero bottles of beer on the wall provides no relief. Popping a sleeping pill seems like a better option than being up at 3 o’clock in the morning staring at the ceiling. The bad thing about sleeping pills is that the next day they’re left drowsy, struggling to concentrate, and plagued with a headache or stomachache.

Insomnia can be a painful experience for people. Not getting enough sleep is also dangerous. There is a better way. You can’t be left to struggle with lack of sleep or forced to use sleeping pills to get some rest. What steps can you take to get some sleep naturally if you are struggling with insomnia?

Reduce Stress

If you are dealing with a lot of stress daily, the cortisol level in your body will keep you up. In addition, you may find yourself with racing thoughts thinking about all the things that are going wrong in your life, what you need to do, or work that you never have time to get done. These constant revolving thoughts racing through your brain is keeping you awake. Another culprit that may be keeping you up is blue light. Not only is the television a source of blue light. Other sources of blue light include your cell phone, laptop, and tablet. If you are spending time at night before going to bed catching up on television or scrolling through Facebook, then the blue light might be harming your ability to get some sleep.

Avoid Caffeine

Caffeine is a stimulate. It is used by many people to help them wake up in the morning and to stay alert throughout the day. However, drinking caffeine too late in the day can be another culprit that is keeping your up night. It is best to stop your use of caffeine to include coffee, tea, chocolate, as well as soda by late afternoon. At the very latest, you should not indulge in any caffeine products after 5 o’clock in the evening. Cutting out caffeine will also help you be able to go to sleep easier if you are struggling with insomnia.


Another key to getting good sleep is to get adequate exercise. Exercise helps reduce your stress hormones throughout the day. Some people can see a benefit from exercising before bed. However, if this causes you to wake up more, then it is better to get your exercise earlier in the day. The benefit of exercise is that it reduces stress, makes you feel stronger and more relaxed.

Avoid Alcohol

Many people think that a glass of wine or a bottle of beer will help them go to sleep easier. While you might fall asleep quicker due to the sedative effects of alcohol, there are some negatives of using alcohol to get some rest. Alcohol wears off and leaves you in alcohol withdrawal. Because of this withdrawal, you will wake up in the middle of the night and unable to go back to sleep.

Natural Supplements

There are several different types of supplements that you can use to help you if you are struggling with insomnia. These supplements do not have the same negative side effects that sleeping pills do. If you are still struggling to get some sleep at night, you could try one of the following natural supplements: melatonin, lavender, chamomile tea, or valerian root.

In Conclusion

There are other options besides counting sheep or staring at the clock waiting for your alarm to go off. If you are struggling with insomnia, there are natural cures available. One last tip that you should consider if you don’t already use one is a sound machine. Sound machines or fans can help by providing a steady, relaxing sound that blocks out outside noises.