You've either experienced insomnia or had a friend, relative or roommate with this condition. Well, here are easy natural remedies to help them sleep.

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Progressive Muscle Relaxation

This involves systematically tensing and relaxing your body muscles. This helps with physical relaxation, reduces fatigue and improves sleep quality especially in cancer patients.

Take a warm bath before bed

Relaxing in a warm bathtub raises the body temperature slightly. When you get out of the tub, the rapid cool down will mimic the natural temperature drop the brain triggers as it prepares to sleep.

Get out of bed

Most people experiencing insomnia tend to let their mind wander off during bedtime. Getting out of bed in intervals of 20, 30, 40 to 60 minutes can be a great stimulus control practice to such people. In these intervals, try to do something that's not too stimulating or does not involve bright light till you feel worn out. It will help you sleep.

Cognitive behavioral therapy

This requires the insomniac person to visit a therapist for sleep assessment sessions. You will also be required to keep a sleep journal and maybe change a few sleeping habits.

Meditation

Simple mindfulness meditation relaxes your muscles and helps correct insomnia conditions. Scientific research has shown that meditators sleep longer due to the power of meditative practices.

Sniff Aromatherapy 

Lavender scent has been discovered to help induce sleep so fast. A simple sniff of lavender scent in any form will help you sleep faster.

Bedroom setting

Insomniacs tend to call the bedroom an unpleasant place or a war room. A few changes to your bedroom set up can do wonders. Avoiding lights from phones, alarm clocks, television and bulbs helps a lot with sleep. A quiet bedroom is also a great contribution to great sleep.

Early caffeine cut off

Caffeine is a major cause of insomnia. Five hours after your last cup of coffee, half of the caffeine will still be in your body system thus making it hard for you to sleep. 

Doctors highly recommend cutting off caffeine sometime after lunch to help the body deal with the remains before bedtime.

Quit smoking

Nicotine stimulant is known to cause sleep disturbances, especially at night. Quitting smoking can help you have a better quality sleep. 

Try these therapies if you're suffering from insomnia. Know what works best for you.