This is one of a series of articles on the causes, symptoms, and natural cures for sleep insomnia. Insomnia is a debilitating problem for many.

In "Treatment for Insomnia: End Sleep Deprivation Now" I go over facts, and statistical data of insomnia, as well as the five stages of sleep. Here, I will offer natural remedies to, hopefully, help you get some well-deserved zzzzs.

1) Eat Something!

• Almonds contain both tryptophan (an amino acid which acts as a sedative - think turkey) and magnesium which acts as a mild muscle relaxant.
• Bananas contain melatonin and serotonin, both of which are known to help the body sleep.
• Figs are also high in tryptophan helping to promote sleep.
  
• Milk & Honey. Milk and other dairy products contain calcium and tryptophan, both of which help the brain to effectively use tryptophan. Honey- Too much sugar before bedtime can keep you awake. However, just a little glucose before hand alerts your brain to stop producing orexin (neurotransmitter for alertness). *Add a little honey to some warm milk, yummy in the tummy! For added flavor, throw in a few cardamon seeds fresh from the pod...succulent.
• Potatoes will clear your body of the acids which are known to block tryptophan. A small baked potato or small serving of roasted or mashed potatoes will suffice.
• Turkey - All of this talk about tryptophan, you didn't think I could leave out the turkey, did you? If you happen to have some turkey in the fridge, put a slice on a slice of whole-wheat bread in the late evening.
• Walnuts contain the powerful anti-oxidant melatonin, which helps to promote restful sleep. Researchers at the University of Texas found that eating walnuts regularly increased blood levels of melatonin threefold!
• Whole Wheat Bread triggers the body to release insulin, which helps to deliver tryptophan to your brain, where it is then converted to serotonin.

2) EFT - Emotional Freedom Techniques:

• Developed by Gary Craig, EFTs uses are endless. The technique is utilized by professionals from the field of coaching to psychotherapy and everything in between to free people from the thoughts and beliefs which hold them back. The famous phrase, "Try it On Everything" coined by the EFT community, and also the title of a movie about EFT, is a good way to describe the scope of it's value in the world of self-improvement.

3) Flower Essences:

• Not to be confused with herbal extracts, flower essences are vibrational in nature. Their uses cover the entire sphere of human development. I have not met an issue that could not be addressed, whether wholly, or in part, with these gifts from nature.
• See here for a brief description of flower essences, and their uses.
• Bach Flower Essences are named after the bacteriologist who first brought flower essences to the west. Rescue Remedy is the most widely used flower essence remedy in the world. There are many variations on the original, one of which, "Bach Rescue Remedy Sleep Spray" has helped me in a pinch. I keep one in my purse when I travel.
  
• Please see here for a list of additional flower essences for insomnia, for each of it's various causes.
  

4) Herbal Supplements:

• California poppy, hops, kava kava, lemon balm, passionflower, skullcap and valerian root - Take in capsule or liquid extract form. All are very good in helping overcome insomnia. Do not rely on any one herb on a regular basis, however, rotate among those listed above.
• The combination of California poppy, passionflower and valerian root promote sound and beneficial REM Sleep.
• Catnip and Chamomile, both soothing sedatives. Taken as tea, they are even safe for children. For adults, drinking several cups of chamomile tea throughout the day will calm and tone (regulate) the nervous system, preparing you for an evening of restful sleep. Add a bit o' honey and, voila! instant relaxation. Caution: Do not use chamomile on an ongoing basis, and avoid completely if you are allergic to ragweed.
  
• Kava kava - If stress and/or anxiety is the cause of your insomnia, this herb can help you develop better sleep patterns.
  
• The herbal extract "Silent Night" from Nature's Way, or "Slumber" from Nature's Answer are both very helpful.

5) Meditation: There are many types of meditation available. If you don't know your own, try the following.

• Find a focal point for your meditation – something upon which you can focus your full attention, such as a candle, a mantra (a phrase that you repeat over and over in your mind to establish harmony and focus - can be any calming word you choose, such as 'peace', 'love', or 'joy'), a crystal, or something that has special meaning to you. You may also simply choose to focus on the sound of your own breath....in....out.
• Find a warm and quiet environment. Sit in a comfortable position on a cushion or folded blanket on the floor. Rest your hands in your lap, or on your knees.
• No matter what you use as your focal point, continuously bring your attention back to it. Don't try to stop other thoughts, just acknowledge them, and let them go.
• As you continue to practice your meditation nightly you will find that the process becomes easier and easier.
• Meditation can take some time to work. Be patient with yourself, give it time. Some people may experience quick, dramatic results, for others it can take longer.
• A peaceful, self-accepting attitude will help you to get the most out of your meditation.
• If you should need some assistance, I have found Brainwave Entrainment to HIGHLY effective. I have tried their "Sleep" track, and it is great! It brings your brain to a Alpha, Theta, then Delta state to help you easily slip into a deep sleep. I have used it when I've just needed to relax, and prior to meditation with excellent results. 

6) Soothing Sounds:

• Put on some soothing music, Mozart is one of my favorites for relaxation.
• A noise machine can be a highly effective tool for anybody who has a hard time dealing with the "quiet" of bedtime. There are many different brands and models, with everything from the sounds of tropical birds on the beach with waves crashing behind them, to simple "white noise" static.
  

7) Supplement yourself:

• Calcium & Magnesium- As I mention in "Treatment for Insomnia: End Sleep Deprivation Now", calcium and magnesium deficiency are two very likely culprits of sleep insomnia. The standard ratio for supplementation is 1.5-2:1, calcium:magnesium. 1,500 - 2,000 mg calcium and 1,000 mg magnesium daily is standard. I highly recommend the powdered forms for fast and easy absorption.
• Melatonin- A natural hormone that safely promotes sound sleep when taken occasionally. Never give to children. 1.5 mg daily to start, taken 2 hours before bed. If ineffective, gradually increase until an effective level is reached - not to exceed 5 mg/day.
• Vitamin B-Complex- Helps to promote a restful state. 50-100 mg 1-2x/day, the higher dose is good for those going through periods of extreme stress.
  
• Pantothenic Acid (B5)- A B-Complex with extra B5 would be great. It is great at relieving stress.
• Vitamin C with Bioflavinoids- Very important for reducing stress. Minimum of 500 mg daily, can take up to 10,000 mg daily, safely, short-term.
• Zinc- Aids in the recovery of bodily tissues while asleep. 15 mg daily.
  

8) Take a Bath: No fall-asleep fast list is complete without it ;)

• The experts say that a very warm, not too hot, bath is best when preparing for sleep.
  
• It is best to bathe an hour or two before bedtime.
• Put several drops of essential oil of chamomile (again, if you're not allergic to ragweed) and/or lavender in the bath water for optimum relaxation.

9) Try counting....sheep...or, just counting:

• A fellow Hubber extrapolates on the benefits of counting backwards to put oneself in a prime sleep state in "A New Cure For Insomnia."

10) Finally, a Yoga move that is the absolute bee's knees when it comes to relaxation:

• Viparita Karani, or "Legs up the Wall Pose"
• Enjoy!