Are you having difficulty sleeping? If you are you might just have to change a couple of behaviors to beat insomnia and sleep through the night. These behaviors aren’t big changes, just simple things you can start doing today to start getting a good night’s sleep. Some of them, like massage and sex, can be extremely enjoyable. If you have trouble falling asleep or trouble staying asleep then this article might just what the doctor ordered.

Let’s take a look at 10 simple natural cures for insomnia that you can start to put use today!

1 – Avoid the One-Eyed Monster

Television can make it difficult to get a good night’s sleep. If you are having difficulty sleeping take the television out of your bedroom. Watching television, especially stimulating or frightening programs and the news is often the cause of having trouble falling asleep or staying asleep. If you have to watch something, watch a comedy. If stress is what is keeping you awake, and this is what keeps most people awake, watching humorous movies can make you laugh and allow you to forget whatever’s troubling you. Also, don’t begin a program that goes past your regular bedtime. It’ll just keep you up and make you tired and grumpy in the morning.

2 – Keep a regular schedule and go to bed when you are sleepy

If you are having trouble falling asleep, go to bed when you are sleepy, not before. If you don’t fall asleep within 20 minutes get up and do something else until you feel sleepy again. Keep a regular sleep schedule. Use an alarm clock to wake up at the same time every morning, no matter what time you went to bed.

3 – Use Your Bed for Sleep and Sex – that’s it!

Your bed isn’t another office desk or a place to sort stamps or whatever else you do at night. Do these things at your desk or at the dining table. Don’t read in bed. Take the television out of your room. In fact, if it isn’t related to sleeping or sex get it out of your room completely.

4 – Avoid Caffeinated Drinks and Alcohol and Quit Smoking

Difficulty falling asleep is often a direct result of drinking caffeine or other types of stimulant drinks. Don’t use caffeine or stimulant drinks for at least eight hours before you go to bed. Trouble staying asleep is often associated with alcohol. If you use alcohol, completely avoid using it in the evening. Don’t smoke. Many of the chemicals in cigarettes are stimulants which will also give you trouble falling asleep.

5 – Eat a Light Snack

A light bedtime snack, such as juice and cookies an apple, cottage cheese, a slice of turkey or cashews eaten about an hour before bedtime can help you fall asleep sooner.

6 – Drink Warm Milk or Herb Tea

Your mom was right. When you can’t sleep the calcium in a glass of warm milk 15 minutes before going to bed will soothe your nerves, help you to relax and overcome your difficulty falling asleep. If milk isn’t your, well cup of tea, then drink chamomile, catnip, anise or fennel tea. These and other blends are found in most health food stores and can calm you down and help you get a good night’s sleep.

7 – Take a Warm Bath

Take a warm 15 or so minute bath before going to bed. Baths are more relaxing than showers because taking a warm bath raises your body temperature which helps you sleep. Some people like to add a few drops of aromatherapy oil that soothes and relaxes into the bath water. Others like to use bath salts or Epsom salts and baking soda. Now when you slip into bed you‘ll feel warm and cozy and ready to fall asleep.

8 – Light Reading and Music

Some light reading and/or soft, soothing music may make a big difference in overcoming your difficulty sleeping. Read humorous books or articles since they can help take your mind off things. Keep away from work related reading, horror stories, mysteries or other books that may excite you or you might find hard to put down. Listen to soft music or music designed to help you sleep. There are many products on the market that have sounds of the outdoors or of ocean waves or even a heartbeat. Just make sure your audio equipment will turn itself off because you don’t want to have to get up to turn it off.

9 – Massage and sex – a great way to end the day

We humans thrive on touch. Get your significant other to give you a massage or backrub or maybe a face or scalp massage. They don’t have to be experts but rather just someone willing to rub your back and shoulders. An added benefit of a massage is that it can get you in the mood for some bedtime sex which can quickly take your mind off your problems. Both of these activities can calm your nerves and get you ready for a good night’s sleep.

10 – Exercise Regularly

If you are having difficulty sleeping then exercise is just what the doctor ordered. In addition to being good for your overall health exercise is a great way to beat insomnia. A moderate exercise program in the morning or afternoon three or four times a week for around thirty minutes will help you sleep better. Good exercise programs are those that have low impact on the joints and body such as Tai Chi and Yoga.

There you have it, 10 natural cures for insomnia. They work if you are having difficulty falling asleep or trouble staying asleep. They are simple. If you start using them today you can beat insomnia and start sleeping like a baby again!

Wil Dieck is the founder of Total Mind Therapy and author of an e-Course “Overcoming Insomnia” that you can have at absolutely no charge. Drop by http://howtosleepinfo.com/ for your copy today.