Insomnia can be a result of stress, tension or anxiety but can sometimes have a physical cause. If you suffer from insomnia you should see a doctor to make sure there is no physical cause can be treated. Once you have eliminated any physical problems then you can try some natural insomnia cures before you resort to drugs or supplements.

1. Relax in a warm bath before bed. This is a traditional methods that does work but don't have the water too hot or stay in the bath too long. For a better effect use soothing bath salts.
2. Listen to soothing music before bed. You could play some of your favorite music or purchase CDs specially made for relaxation some of which use natural sounds such as waterfalls and waves that can help you relax and sleep.
3. Drink warm milk before bed. This is another traditional methods that works very well as dairy foods contain tryptophan which is convert in the body of melatonin and serotonin which are necessary for good sleep. The calcium in milk also helps to calm the nerves.
4. Drink some herbal today. Some of that can help insomnia include chamomile, fennel, anise, and catnip.
5. Practice a meditation technique to help you sleep.
6. have enough exercise during the day. Violent exercise just before bed is not good idea however the healthy amount of exercise in the daytime will really help your sleep problems.
7. Make sure your bed is firm, comfortable and supports you properly.
8. Establish a good sleep pattern by going to bed at the same time every night. Even if you slept badly to sleep in the next day as his only disturbed sleep patterns more

What you eat during the day can have a big effect on your ability to sleep at night. Of course we all know caffeine will prevent you sleeping well so avoid its use after late afternoon and preferably cut it out of your diet altogether. Alcohol is another cause of insomnia. Although it may have help you to sleep initially it disturbs the sleep patterns and you're likely to wake after a few hours and be unable to return to sleep. Spicy foods also best avoided late night.

Eating a snack of carbohydrates with a small portion of protein before you go to bed is a good combination that is thought to make tryptophan more available in the brain. Some foods that can be used containing this combination are as follows.

1. Apple with a small portion of cheese
2. Oatmeal or other cereal with low-fat milk
3. Yogurt with a topping of granola
4. Peanut butter and crackers

Relaxation techniques have been used as natural cures for insomnia for a long time. These techniques can help to relieve tension, relax you and help you to fall asleep. One of our favorite methods is detailed below.

1. Lay down on your back and get comfortable. Relax the hands at your sides.
2. Starting with your face in with your mouth slightly open concentrate on relaxing different parts of your body. Relax the jewel and the four heads.
3. Once your face is relaxed concentrate on the toes of the the ankles and slowly work up your body relaxing each passing turn. Make sure that you don't tense up the face again. Concentrate on relaxing the fingers and the arms shoulders neck and return to the face.
4. Once you are fully relaxed imagine taking all your worries and floating them away. You can think of them as colorful bubbles floating far away from here into the distance.
5. Imagine all your tensions leaving the body through your toes, fingers in the top of the head.
6. Slow your breathing as you relax, feel the beating of your heart and all of your body relaxing slowly.
7. Now try to slow your breathing down more that your body breath for you, don't try to force your breathing to make sure you exhale fully on every breath.
8. You should now be fully react and should slowly drift off to sleep.