Light therapy is exposure to a light source that’s brighter than typical indoor light, but not as bright as direct sunlight. During a light therapy session, the person sits in front of a specialized device, known as a light therapy box, that emits bright light similar to natural sunlight. 

Light therapy is used for several different types of conditions, including various sleep disorders, jet lag, depression, and seasonal affective disorder   When used consistently and as recommended by a doctor, exposure to this light helps reset your circadian rhythm — the technical term for your body clock.  

Stretching before bed not only relaxes you, it also keeps your muscles flexible so you're less likely to experience discomfort during everyday activities. Practicing yoga before bedtime is a terrific way to release everything you’re holding onto mentally or physically before sinking into a peaceful night of deep sleep. Incorporating a relaxing yoga practice into your nighttime routine may improve the quality and duration of your sleep. This is especially beneficial for people who sleep lightly, have insomnia, or have limited time to sleep. Practicing yoga regularly may be able to help you to manage symptoms of insomnia.  

Insomnia may look different for everyone, and symptoms may be a variation of trouble falling asleep, trouble staying asleep, or even waking up exhausted. Insomnia can be triggered by many different causes, with some being: stress, anxiety and daily habits. Some people experience short periods of insomnia for a few days or weeks, while others have insomnia for months at a time.  

Regardless of how often you have insomnia, acupuncture may provide some relief.  Acupuncture is a component of traditional Chinese medicine that may help ease some symptoms of health issues and may help with insomnia. The most common method used to stimulate acupoints is the insertion of fine, needles into the skin. Pressure, heat, or electrical stimulation may further enhance the effects. 

Although acupuncture is a traditional Chinese medicine, treatment is widely practiced around the world as a natural treatment for various conditions including insomnia, with high success.  

Acupuncture may not have been the first way you would think of to improve your sleep. However, many studies shows that it truly does work. 

The use of essential oils for medicinal purposes has an ancient history, going back to early Egyptian, Chinese, and Roman societies Lavender is a soothing scent that’s long been associated with relaxation and sleep, and used as a natural remedy for anxiety. Lavender has an excellent track record when it comes to sending people off to dreamland.  

Try adding several drops of lavender oil to your bathwater and schedule your soaking time for 90 minutes to an hour before your bedtime. Other aromatherapy oils believed to help with sleep are chamomile, patchouli, and ylang-ylang. 

Caffeine and nicotine can have a pronounced effect on sleep, causing insomnia and restlessness.  In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness. 

 7. Eat Magnesium Rich Foods

 The mineral magnesium is a natural sedative, and some research shows that supplements can help with insomnia. Magnesium deficiency 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. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables. 

Valerian is a herbal home remedy, brewed as a tea or taken as a supplement. Valerian root has been used for centuries as something of a sedative in the medical world. It's also been used to help reduce feelings of anxiety and promote calmness in people as a natural remedy to stress. The root is often used to relieve insomnia and help people receive a better night’s sleep.  

 9. Exercise During The Day

Lemon balm is a lemon-scented herb that comes from the same family as mint. Lemon balm has traditionally been used to improve mood and cognitive function, but the potential benefits don’t stop there. Lemon balm is said to soothe symptoms of stress, help you to relax, and boost your mood.  Herbal teas when mixed with lemon balm, can make a perfect sleep aid for anyone seeking a natural way to drift off.   

How do you make lemon balm tea? Start by snipping a few fresh lemon balm leaves. Rinse the leaves thoroughly, and pat dry with paper towels. Cut or tear the leaves into smaller pieces and place them into a tea infuser. Pour one cup of hot water over one packed tablespoon of leaves and infuse for about five minutes. You can double or triple the recipe as needed. After brewing the tea, be sure to keep the teapot or cup covered to hold in the steam, which is thought to retain the herb's therapeutic oils. 

Today, lemon balm is used in traditional medicine as both a sleep aid and digestive tonic. It can be consumed as a tea, taken as a supplement or extract, or applied to the skin in balms and lotion. 

Sip a cup of hot chamomile tea after dinner. But don't drink it too close to bedtime, or you may have to get up in the middle of the night to go to the bathroom. 

Before starting any natural remedies, consult your doctor. Chronic insomnia can be a symptom of many health problems.