Insomnia

It is estimated that one in three people suffers from insomnia, which means either not being able to get to sleep or being unable to stay asleep.  More women than men have insomnia.  Not being able to sleep leaves you tired, irritable, reduces your ability to concentrate and make rational decisions.  Insomnia leaves you prone to physical ailments and infections, poor memory, and even increases the likelihood you will have an accident.  

Home Remedies For Insomnia:

Reduce Stress:

Stress and anxiety are the most common causes for insomnia, with physical illness, pain, breathing problems, hormonal changes, and depression all being contributing factors.  Changes in lifestyle, diet, and eating habits can often cure insomnia, especially if stress is the major factor contributing to your insomnia.  

When you are under stress, cortisol and adrenaline, stress provoked hormones produced in your body, stimulates a fight or flight reaction which causes your brain to put your body on alert to be ready to defend itself, and keeps you from falling asleep.

Diet:

Large meals, nicotine, and caffeine should be avoided in the last four hours before you go to bed.  Exercise is important, and will, in the long-run help you sleep, but it raises body temperature and adrenaline levels, so it should be done between morning and early evening, so your adrenaline levels have time to decrease, before it is time for you to go to bed.  

Protein-rich foods like milk, tuna, whole grain breads, nuts, dates and potatoes are rich in an amino acid called tryptophan, which is a chemical messenger in your body.  This chemical reaches the brain, and approximately an hour later, releases serotonin, a brain chemical that tells your body to relax.  

Relaxation:

Relaxation techniques such as meditation, a warm bath, or a cup of warm milk, can help your stress levels subside, and can condition your body to begin to relax when you do these things, which signal time to sleep is approaching.

Vitamins & Minerals:

Calcium, magnesium, and Zinc, as well as Vitamin C, B6, and B3, help calm the nervous system, and treat insomnia. An herbal infusion of hyoscyamus niger, Nux moshata, Passiflora, and Stramonium is not habit forming, does not interact with other medications, and is a good cure for occasional insomnia.  Ferrum phos, Kali phos, and magnesium phos are homeopathic remedies for sleeplessness.  An infusion of passion flower has been shown to help cure insomnia.  50 mg of 5-hydroxytryptphan, a chemical relative of the brain chemical serotonin, has been effective in curing insomnia, anxiety, and migraine headaches as well.

Melatonin

Melatonin is naturally produced by the body in response to the setting sun (darkness). It is a hormone that regulates your sleep cycle.

Babies and adolescents have high natural levels of this hormone, melatonin levels decline with age, which may be why older adults begin having problems with insomnia.

I have frequent insomnia, and I take a 3 mg supplement in the evening. I usually fall asleep within an hour, and wake up refreshed. Since it is not a "sleeping pill", you won't feel groggy or drugged when you wake up.

Sleeping Pills

Most OTC sleeping pills contain Diphenhydramine. Diphenhydramine is an antihistamine which has a sedative side effect. It is the same active ingredient in Benedryl, a common allegy medication. Diphenhydramine is a mild tranquilizer and is effective for reducing anxiety. 2 pills taken about 1 hour before going to bed helps many people drift off easily into sleep. -- Without harsh side effects and the drugged out feeling you get from other medications.