It seems that at some point or another, we all have problems falling asleep. Not only does it make you frustrated at night and groggy in the morning, a lack of sleep has been linked to weight gain. It’s a vicious circle; you can’t turn off from technology at night, which makes you less productive the day after. Sleeping pills make many people feel sluggish the next day, so what can you do? Here are some natural cures for insomnia that really help.

First of all, make sure you have a relaxing environment in your bedroom. If you’re not sleeping in a dark and quiet bedroom, it’s no wonder that you can’t fall asleep. Dark curtains will block out any light from outside. And if it’s noisy outside your window or in the rest of your house, try a “white noise” machine with soothing sounds that will help you drift off to sleep.

Don’t exercise right before bed, and watching TV or staring at a computer screen before bed can keep you awake. Try to wind down before bedtime. Reading an (old-fashioned!) book before bedtime is a way to relax, as is drinking a cup of decaffeinated tea.  Try to avoid coffee (even though we love coffee!) before you try to go to sleep. Starting a “pre-sleep routine” can help too, even it’s just the simplest of things.

Pseudoephedrine,which is contained in some over the counter pain relievers and allergy or cold medicines that are decongestive will ttend to keep you awake. If you have a headache or other pain, take aspirin. And read the labels of allergy and cold medicines if you’ve got nasal congestion caused by allergies or the flu and need to take something to help.

Your diet can have a big impact on how easy it is for you to fall asleep. Eating a big dinner late at night–especially with foods that are high in sugar or fat–will keep you up at night because your stomach will be digesting that food and disrupting your sleep. Tryptophan is an amino acid that your body uses to make serotonin, the brain chemical that helps you to sleep. It;s contained in bananas and turkey–now you know why you need a nap after that big holiday turkey dinner. Eat something that’s high in carbohydrates–a bowl of cereal with milk will do the trick.

There are many herbs that are natural cures for insomnia. Chamomile and limeflower can work wonders. The scent of lavender has a slight sedative effect. Valerian tea or tablets can help with insomnia. Passionflower, California poppy, and skullcap  are other mildly sedative herbs that can help.

You don’t have to rely on sleeping pills to help you fall asleep. Try some of these natural cures for insomnia!