Twenty five percent of adults and 50% of senior citizens have insomnia problems. Insomnia is also a problem that is prevalent among people with HIV/AIDS.

People who suffer from sleepless nights know that curing insomnia isn’t easy - but it is possible, with these natural, non-invasive sleep aids and insomnia cures.

Here are a 10 quick insomnia tips that could help you sleep much better each night:

1. Avoiding caffeine, MSG, alcohol, and other drugs and chemicals that can interfere with sleep cycles. Need a cup of java to get the day started? Even a cup of coffee first thing in the morning has the potential to interfere with nighttime sleep. Some people react to caffeine, alcohol, and chemicals like MSG (in food) much more than others.
2. Acupressure and acupuncture may help to cure insomnia. Acupressure would involve applying pressure to the back of head at the base of the skull while prolonged acupuncture (4-5 weeks) increases the amount of melatonin produced in the evening. PMR or progressive muscle relaxation is a great natural remedy for insomnia.
3. Drink Chamomile Tea an hour before bedtime and take Valerian root with it. If you open up your first bottle of Valerian root and it smells like rotten socks, don’t throw it away, it’s supposed to smell like that!
4. Eat Honey. Honey is also said to promote sleep and is a good wholesome natural cure for insomnia. 2 teaspoons in a large cup of water should do the trick. In fact a cup of Chamomile tea with honey is even better. Bedtime tea consisting of valerian root, kava kava, chamomile and catnip in the right proportion is a very calming concoction. Another cure for insomnia, which is supposed to work wonders, is to take a pinch of cinnamon, roast it until it turns black. Boil this in water (a glassful) and take it just half an hour before you want to retire. It is professed to work.
5. Vitamins and Minerals. Use of vitamins and minerals in our lives cannot be emphasized enough. Calcium, The B vitamins and Vitamin D contribute in the regulating of the nervous system. So approximately 1000mg calcium, combined with about 400 units of vitamin D and B complex should in the long run ensure that your insomnia is cured. In India, Ayurveda states that insomnia is because of a “vata” imbalance. Massaging with oil on the extremities with either warm mustard or sesame oil is said to cure insomnia. In many parts of India, we see this being done and very effectively too.
6. Aromatherapy for sleep and relaxation. Essential oils are natural liquids pressed from plants and have been handed down by healing traditions all over the world. Studies have shown that essential oils like lemon, valerian, lavender (among others) help with relaxation and can improve sleep quality and help people fall asleep.
7. Meditation, visualization and relaxation. Mental exercises that quiet the mind and ready the body for sleep help by eliminating tension and stress that keeps most people awake. Hundreds of such exercises can be found in books and across the web. It’s hard to say that one is more effective than another, since it’s mostly a matter of personal preference.
8. Hydrotherapy is stated to set up a rhythm in the body. Stand in the bathtub so that the water covers your ankles and march up and down for about five minutes. It may help you to sleep. Visualization or imagery relaxation when practiced properly helps the body to relax. Visualize smooth motions, peaceful scenes, and relaxing actions in a repetitive manner. It works very much like the proverbial counting sheep. Use cotton bedding and make your bed as comfortable as possible. Remove all the clutter in the vicinity and open the windows to let in the fresh air. Do not look at the clock, it will only reinforce the fact that you are not sleeping when you actually should be. Do not worry if you cannot sleep, the worry itself is enough to keep you awake.
9. Exercise regularly. Exercise does a fantastic job of regulating sleep cycles. The only catch here is do not exercise within two hours of bedtime, as this can activate mind and body systems that will keep you awake.
10. If worse comes to worst, consult a doctor. There are many effective medications used for sleep which can be prescribed by your doctor. Some of these include Ambien, Temazepam, Sonata, Remeron, Benadryl (non-prescription), Melatonin (Don’t take this if you have Seasonal Affective Disorder) Trazadone and others.