1.	Use your bed and bedroom only for sleep
2.	Go to bed and wake up at the same time every day (yes, even the weekend)
3.	If you have trouble falling asleep, you may need more light in the morning to reset your body’s internal clock. Try getting 10 minutes of sunlight (a walk is nice) within 15 minutes of wakening. On the other hand, if you find you're waking up too early in the morning, you may need more light in the afternoon. Try taking a walk in the late afternoon.
4.	Avoid napping during the day
5.	Hide the clock if you find yourself waking up to see the time.
6.	Turn off the telephone (and your cell!)
7.	If you can't fall asleep, don't get angry at yourself; if you're having trouble falling asleep for longer than 15 minutes, get out of bed, leave the room, and engage in another activity like reading or stretching until sleepy.
8.	Minimize light and noise in the bedroom (except perhaps soft, relaxing music which may actually help)
9.	Avoid foods that keep you up (sugar, caffeine, beverages that make potty breaks, heavy foods that sit on your stomach, etc.) and eat foods that help you sleep:
	·         Tryptophan is an amino acid that is a precursor to serotonin, which is then converted to melatonin. Herbs and foods high in tryptophan are quinoa, whole grain crackers, spirulina, and soy products. ·         Magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains.
10.	Remember counting sheep? It was actually a form of Cognitive Behavioral Therapy called Visualization that may work for you. Try imagining yourself on a tropical island.  Think of the way the warm breeze feels against your skin, imagine the sweet scent of the flowers, look at the water and listen the waves…you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.

Remember, essential oils were intended by God to be used as our medicine. As such, He provided some wonderful oils to deal with insomnia. Several of them have been know to be just as effective as over the counter sleep aids. And oils are much more pleasant (and safer!). Essential oils known to help relaxation include: Lavender, Roman Chamomile, Marjoram, Ylang Ylang, Basil, Neroli, Bergamot, Clary Sage, Sandalwood, Vetiver and Valerian Essential Oil (which may be better and safer than the herb). Add a drop or two of a couple of these oils to your bath water. Sit, soak and enjoy. Or try placing a drop of Lavender (or your favorite essential oil from the list above) on your pillow. Place a drop on each end of the pillow, that way, no matter which way you toss or turn, you will always be able to get a whiff. Or you can add a drop or two to a cotton ball and slip inside your pillow case. Remember only use a few drops. Over-use of any oil can stimulate certain areas of the brain and we don't want that to happen when relaxation is the desired result! Any of the above oils can be diffused in the evening hours too. Most of these are readily available at local health food stores or contact us to try any of these oils.

"A friend suggested that I try using the essential oil of valerian for sleep, so I decided to do a little research. The National Institutes of Health has a website devoted to Valerian for Insomnia and Sleep Disorders. I was just amazed how much clinical investigation there was on the properties of this essential oil. What I read about valerian was that it was very highly regarded as an all-natural sedative. What I learned about valerian from using it was that it is calming, relaxing, balancing, and a sleep aid. Just an aside, Valerian Root is generally regarded as safe (GRAS) for injestion by the FDA. I would make sure the oil you use is therapeutic grade." John Rosenberger, Moses Lake, Washington

Some great herbs to try are St. John's wort, chamomile, hops, passionflower, lemon balm, etc.  Some people may find benefit from simply having a cup of herbal tea one to two hours before going to bed. Chamomile, for example, can reduce anxiety, calm the digestive system, and relieve muscle tension. Often, the best teas for natural insomnia relief will actually combine several herbs. This way, instead of just getting one benefit, you are getting a synergy of the most effective plants and botanicals which target different areas of the brain and nerves to induce calming, relaxation and ultimately, fast sleep!

Valerian (Valeriana officinalis) is an herb that has been long used as a remedy for insomnia. Today, it is an accepted over-the-counter insomnia remedy in Germany, France, Switzerland, Belgium, and Italy. Unlike many other sleep medications, valerian is not believed to be addictive or cause grogginess in the morning. But valerian doesn't work for everyone. It is a powerful herb and shouldn't be taken with many medications, especially those that depress the central nervous system, such as sedatives and antihistamines. For more on valerian, see the National Institute of Health website referenced above.

Melatonin is a hormone produced naturally in the body. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when it gets dark. It's also available as nutritional supplements. Melatonin may lessen the time it takes to fall asleep, promotes sleepiness, and lengthens sleep time.  It is typically taken about 30 minutes before the desired bedtime. Pregnant and nursing women should not use melatonin. Some experts caution that melatonin should not be used by people with depression, schizophrenia, autoimmune diseases, and other serious illness, however, The University of Alberta study examined 17 studies with 651 people and found no significant side effects when used for three months or less. For more information about melatonin, read Boosting Melatonin Naturally.

Whatever natural sleep aids you try, add prayer to your recipe. Worry and anxiety are leading causes of insomnia, yet over and over we are instructed to trust God and not worry, cast our cares on the Lord, not fear and on and on. Matthew 28 says "Come to me, all you who are weary and burdened, and I will give you rest.”

Let God show you that He is the best natural sleep aid!