Many of those who suffer from insomnia do not want to rely upon over-the-counter or prescription medications nor upon any other solution employing chemicals or artificial substances. Thankfully, there are a variety of natural sleep aids which have been effectively — and safely — used for centuries. Melatonin is one of these natural sleep aids, and it is produced by the body for the purpose of regulating your internal “timeclock”. Taking Melatonin a half hour prior to going to bed is among the best natural sleep aids available, and independent studies have shown that it entails minimal side effects. Some who use Melatonin report highly vivid dreams and/or nightmares.

Another popular supplement among the universe of natural sleep aids is Valerian. This natural herb is actually sold over the counter in Europe as one of several natural sleep aids, and it has been used for hundreds of years by those having trouble falling asleep. Valerian must be used for several weeks to take effect, and it should be consumed an hour before going to sleep. The good news is that no side effects whatsoever have been associated with Valerian.

Kava is another herb which falls within the class of natural sleep aids, and it has been used for several decades as a natural cure for insomnia. However, there have been recent reports which tie excessive Kava use to liver injuries, so we recommend avoiding this natural sleep aid. In the end, what works for one person might not work for another. Natural sleep aids have varying effects on different users, and you must derive by trial and error which is the best for you.

While everyone experiences insomnia to some degree, those who have chronic insomnia feel there is no cure for them. Before one can cure the condition it’s essential to find the underlying cause. There are many reasons people have insomnia and in varying degrees. Some people have trouble falling asleep while others have trouble staying asleep. The cause of the sleeplessness varies from person to person but before you can begin to treat the condition you must evaluate and analyze the cause. While there are many different things that may contribute to insomnia, the ten must common causes are as follows:

1. Inconsistent sleep patterns. For good sleep it’s important to go to sleep and wake up at approximately the same time every day. Many people have a tendency to stay up extremely late and wake up extremely late on their days off which disrupts their normal sleep patterns.

1. Eating heavy meals too close to bedtime. Your body needs time to complete the digestive process, and if you eat your dinner too close to bedtime you will have trouble falling asleep. While work schedules may sometimes affect this process, especially those who may work both a full-time and part-time job without a break in between, eating late will definitely have a detrimental effect on your ability to fall asleep.

1. Going to bed hungry. This is something many people attempt to do, especially when they are trying to lose weight, and it is one of the worst things you can do for sleep quality. Many people read the advice of stars who say they don’t eat after 6 p.m. and think it is the perfect solution. Instead of trying to go to bed hungry and not be able to sleep, try having a small high energy snack. Serotonin is believed to be a natural sleep aid and is present in many chocolate products—you don’t have to sacrifice your diet but have a small cup of sugar free chocolate pudding or sugar free hot chocolate.

1. Going to bed exhausted. While it seems to make sense to wait until you are tired to go to bed, you don’t wait to wait until you are completely exhausted or you will have trouble going to sleep.

1. Getting too many sleep aids.

1. Smoking

1. Overuse of caffeine

1. Temperature in room too hot or too cold

1. Inability to relax after going to bed

1. Lack of exercise. While you don’t want to do too much close to bedtime, a little bit of light exercise can actual relax you and help you fall asleep. It can be something as mild as just take a ten or fifteen minute walk outside.

While people may have other reasons they have difficulty sleeping, these are the most common reasons and the ones easiest to address. Some people have chronic insomnia that is related to health conditions or medications they must take; it’s difficult to control those causes. However, if you work on some of the other causes you can at least reduce some of the bouts of insomnia that your health conditions and medications cause.