Everyone has their favorite tips and tricks to get a good night's sleep. Some people don't have any problems falling asleep and enjoying a good night's sleep, other's struggle with it nearly every night of their life.

The most common suggestions are: drink a glass of warm milk, have a warm bath, read a book, go to bed at the same time each night, drink herbal tea, rub on some lavender lotion, avoid caffiene, and exceise before bed.

If you look at recent history, people are starting to sleep less and less. Less that 100 years ago, people slept 9 hours a night on average; now they're getting less than 7 hours. We have so many modern conveniences that are supposed to save us time, but really they just give us more to do. Before you accept not sleeping enough as an inevitable way of life, consider the harmful effects sleep deprivation could be having on your body.

While not everyone needs the same amount of sleep. You should try to get enough sleep to make yourself feel rested; this may mean getting more than 8 hours of uninterupted sleep every night.

If you are troubled with insomnia you will try most anything to get to sleep. The endless tossing and turning can be agonizing, so why not try a sleep medicine to get some severely needed rest? Well, because the solution may be much easier and safer than that. The next time you just can't seem to get sleep, try opening the refrigerator for relief instead of the medicine cabinet.

While we often overlook it, we all know that food can make us sleepy. After eating a big turkey dinner, it's hard to do anything but lie down and take a nap. This is because of a chemical you've probably heard a lot about in recent years: tryptophan. So what exactly is tryptophan? It actually allows your body to produce an amino acid called L-Tryptophan. This amino acid is essential in the production of the neurotransmitters serotonin and melatonin. These help slow down the nerve traffic in your brain, relax you, and allow you to think less and sleep more.

While you've probably already felt the relaxing powers turkey has, you may not be trilled about the prospect of eating turkey before bed every single night. Well, the good news is that turkey isn't the only source of tryptophan. This chemical is also found in dairy products, soy, meat (especially poultry), nuts, fish, beans, eggs, hummus and most other high-protein foods. Eating a small amount of these foods shortly before bed time can help you sleep soundly.

The problem with many of the foods that contain tryptophan is that they also contain an amino acid called tyrosine. This produces chemicals that perk you up and make you more energized. Eaten alone, these acids will counteract each other produce no significant effects in either direction. The key to getting rest is to eat other foods that will allow you to utilize the tryptophan and not the tyrosine. Excellent foods for accomplishing this effect are carbohydrates. They encourage your body to produce insulin which "ties up" the tyrosine and allows the tryptophan to reach the brain without competition. Just be sure to avoid too large amounts of carbs and simple sugars as this can cause you to produce too much insulin; so you'll wake up not long after you've fallen asleep.

Another way to get the full benefit of tryptophan is to eat foods that will increase your brainís absorption of this amino acid. The best way to do this is with calcium. And we already learned that dairy products are a great source of tryptophan. This is why our mother's always gave us a warm glass of milk at night to help us sleep; because it works.

So, if you just can't seem to settle down and get to sleep, try a late night snack containing nature's sleeping pill: tryptophan. Just remember not too eat too much at night or you'll likely wake up a few hours later. The most effective plan is to have a moderately sized dinner and a small snack an hour or two before bed. If you eat the right foods at bedtime, you'll be drifting off to dreamland in no time.

Doesn't it seem like every time you turn on the T.V., you see another advertisement for a new prescription sleep aid? You can find these magic pills at the pharmacy and over the counter in every shape and size. But what if you don't want to take dangerous and possibly addictive chemicals to get yourself to sleep every night?

So you've tried all the usual sleep remedies and nothing has worked for you; before you make an appointment with your doctor, you might just want to make a trip to your local health food store or look for dietary supplements online. You will find there are a number of natural supplements available. While most of these remedies haven't been clinically tested, they've been used for years in various cultures to help people naturally relax and get a good night's sleep. Check out these common herbal sleep remedies; one of which may help you finally get some rest.

• German chamomile. This is probably the most widely publicized herbal sleep aid in recent years. You simply brew the tea and drink to relax your self into a peaceful sleep. The best part is that it's safe to drink during the day when you just need to unwind; something no medical sleep aid can claim.

• Lemon balm. This is an herb that is often grown in gardens for its lemony scent and is a great herb to calm your nerves. You can find it as a tea, capsules, or a liquid extract. This makes it extra convenient for any situation.

• Valerian root. This is one of the oldest and most widely used herbal sleep remedies. Unlike many other herbs, valerian root has been the subject of several clinical trials where it was found to help people fall asleep faster and get a more restful night's sleep. It is also available in tea, pill, or liquid form.

• Catnip. It may sound crazy, but the herb that makes your cats go wild can actually calm you down and prepare you for a good night's sleep. It contains chemicals similar to those in valerian root. In addition to being a sedative, catnip can also help with indigestion and heartburn. It can be enjoyed as a tea or taken in liquid extract form.

• St John's Wort. This herb not only helps you fall asleep at night, it has also been indicated for treatment of anxiety and depression. It's often prescribed by Doctors in European countries especially Germany. Just be sure to take the prescribed dosage because too much can be harmful.

• Lavender. This is a safe relaxing herb that is so powerful, it has been shown to reduce and sometimes completely counteract symptoms of caffeine use. This herb is very convenient because it comes in tea or and as an essential oil that can be massaged on, put into a bath, put on cotton balls to infuse into the air, or simply put on your pillow. Lavender oil is not only a great way to calm yourself; it's also safe for use on children and babies. You'll find pure lavender oil in all Watkins lavender products.

You should be aware that herbs are generally slower acting than modern medicine, so they may take days or even a couple weeks for you to feel the full effect. Also, just like with any other medication, you should consult your doctor before taking any of these remedies, especially if you're taking any prescription medications.