You drag yourself to bed at night thinking that tonight will be the night you finally get a few hours of sleep. However, when you pull the blankets up, you are lying in bed wide awake. The fact is that one-third of adults have suffered from some sort of insomnia at one point in their lives, whether it be mild or severe. Over-the-counter medications can be habit forming and aren't for everyone. Luckily, there are a few safe and natural alternatives you can try to finally get you back into a normal sleeping pattern.

Acupuncture

One of the leading causing of insomnia is stress. The Chinese have used acupuncture for about two thousand years to reduce stress and the pain associated with stress. Acupuncture will help relieve the tension in your muscles, allowing your body to slip into a state of complete relaxation. Acupuncture will also help to lower your heart rate, giving your body the opportunity to form a healthy sleeping pattern. Acupuncture therapy will also help to alleviate anxiety, which is the number one cause of insomnia.

Yoga Exercises

Working out before you go to bed is one of the worst things you can do if you are trying to get sleep. While the movements from the exercises will make your body tired, it will make your heart race. If your heart is racing, you can kiss your chances of sleep goodbye. Doing gentle yoga exercises before bed is best for insomnia because it removes the tension from your muscles and helps them to relax. The best place to do yoga before you sleep is in your bed. Sit cross legged and roll your head, neck and shoulders. Then gently stretch your arms and back. These targets are where you carry the most stress throughout the day so you want to be sure you are giving them their share of tender and loving care.

Start An Hour Before

Your body needs time to wind down before going to sleep or you won't be able to sleep well at night. Give yourself an hour before you go to bed to unwind from the day. For example, begin your hour by soaking in a warm bath. Clear your mind of any stressors from the day, whether they be physiological or psychological. You don't want to climb into bed with everything you can't control parading through your mind. For the next twenty minutes, focus on brushing your teeth and hair and getting dressed for bed. Finally, when you turn in for the night, just quietly lie there. Focus all of your attention on the rise and fall of your chest as your breathe. Focus on the rhythm of your heart. This will put you in a state of relaxation and will help you get the rest your body is longing for.

Insomnia is more common than you realize. Many adults have reported suffering from some form of sleeplessness. By doing one or all of the natural alternatives listed above, you and your body will be well on the way to getting a full night's sleep.