There are several natural and herbal remedies for insomnia as well as sleep strategies that may negate the need for pharmaceutical sleep medications and enhance sleep without the unpleasant side-effects of medication .
A simple remedy for insomnia is to create a quiet atmosphere for sleep. Sleeping is an activity of the brain. If your brain is distracted , sleep is not going to happen comfortably or well. Having the proper environment for sleep can drastically improve your sleep quality. Distractions include television, radio, telephones, and computers. As much as possible, try to separate your sleep space from your work or activity space – avoid activities like checking email and reading .
If you often have trouble sleeping , darkening the room you sleep in can be very helpful . Visible light is tied to increased brain activity , and we are naturally programmed to sleep when it is dark . Applying thick curtains or blinds over windows and checking to be sure all electric light sources are turned off can do a lot to help your insomnia . If you are unable to fully darken your room , eye shades can be of help .
Another of the simple but effective natural remedies for insomnia is to get some exercise during the day, and reduce physical activity at night . Most of us know there are health benefits to exercising , but few of us make it a daily routine . If you want to sleep well at night, getting some exercise during the day can be the deciding factor between success and failure. rather than dreading the thought of exercise , think of it in terms of allowing your body to keep pace with your brain . Simply walking for 20 minutes during the day can help your brain to relax at nighttime .
While is may seem obvious to some reading this , many  people with insomnia  have not yet realized  the importance of avoiding caffeine and alcoholic beverages late in the day. As a general rule, it’s best to  avoid caffeine after 3 p.m. and avoid alcohol after 7 p.m.. Caffeine keeps your brain awake and alert directly . Although alcohol may  make you feel sleepy  initially, due to its dehydrating and diuretic effects, it will often cause you to awaken during the night with thirst and/or the need to urinate, and it seems to interfere with reaching the deeper stages of the sleep cycle..
Herbal remedies for insomnia , including herbal treatments based on traditional Chinese herbal therapy are available. These formulas are particularly useful in treating transient insomnia. Combinations of herbs  often work better for insomnia relief than single herbs. This is especially true if the remedy has been constructed specifically for insomnia, as some products are.
Whether you use multiple  single herbs or a pre-formulated mixture , be sure that your insomnia remedy includes zizyphus and poria, which are essential for calming the mind . It is also prudent to take herbal remedies produced in the United States, subject to stringent quality control standards, as herbal remedies manufactured in Asia may have problems with toxic contamination .