If you find yourself waking up groggy and stumbling through the day after restless nights, take heart in knowing that prescription sleep aides are not your only option for resuming a normal, healthier life.

Insomnia is one of the most common complaints doctors encounter. About a third of adults will report having occasional insomnia at some point in their lives while between ten and fifteen percent experience long-term or chronic insomnia.

Relaxation Techniques

Insomnia can often be indicative of other problems in life, including elevated stress levels—work, relationships and financial situations at times leave little room to relax and can make it difficult to get a good night’s rest. The sleep you miss can exacerbate even the simplest of daily activities. While the circumstances creating stress may be out of patients’ control, a number of techniques and practices can prove beneficial and may bring your sleep patterns back to a more comfortable pattern.

Meditation

One time-honored technique for reducing stress and focusing one’s mind is meditation. Practiced in some form by nearly every culture for thousands of years, meditation can be as simple as taking a few moments at the beginning or end of the day to calm your mind or as complicated as an ornate religious ceremony. Regardless of the method, however, meditation always works to produce similar therapeutic effects. Meditation classes and services are available in most communities and a vast body of information is available in libraries and bookstores to get you started.

Yoga and other exercise

Getting a regular dose of exercise is a great idea in general, but an added benefit makes it easier to fall and stay asleep at night. Aerobic exercise will provide the quickest and most helpful results, but yoga is an excellent option as well because of its emphasis on mental as well as physical well-being. An hour at a supervised yoga class or even at home in the morning or after work will increase flexibility while reducing tension in your muscles, making it easier to get to sleep. However, it is important to limit any exercise to at least two hours before your bedtime so that your body has time to relax.

Herbal Supplements

Several herbal remedies claim to produce results similar to synthetic sleep aides. Though some can offer relief, many herbal supplements available on store shelves lack a large body of research and should be considered only after consulting your doctor.

One popular supplement is valerian, which is already available as an over-the-counter medication in several European countries. Valerian produces an effect similar to that of commercially available sleep aides, without morning grogginess and seems not to be addictive.

Other herbal remedies available include Saint John’s Wort, which prolongs the deep sleep cycle and chamomile or rooibos, which both act as mild sedatives and can be consumed as tea.

Melatonin

Melatonin is a hormone that naturally occurs in the body when light is reduced and the sleep cycle begins. In its supplement form, it is either a synthetic version or, less commonly, derived from plants. Melatonin can be helpful for correcting an off-kilter sleep schedule caused by jet lag or swing shifts, but long-term use is not advisable, since extensive research on its effects over a longer period is still unavailable, and may be habit-forming. Noted side-effects of melatonin supplementation are few and minor if they occur at all.

Setting a bedtime routine

One simple way to get your body and mind used to going to sleep is setting a predictable bedtime routine. This can be as simple as having a nightly before-bed shower, donning some pajamas and brushing your teeth—the important element is its recurrence. After a while your routine will signal to your body and mind that it’s time to wind down for the day. Turning down the heat and lowering the lights will help make the transition to sleep even smoother because they mimic natural conditions leading up to sleep.

Abiding by your natural rhythm

Human nature, like the rest of nature, is predisposed to be rather rhythmic. The body and mind love predictability and are both naturally suited to function at peak performance when receiving a regular amount of uninterrupted sleep at roughly the same time each day. Make an effort to keep regular sleeping and waking times even on the weekends—your body can’t tell the difference.

If the lack of sleep has taken the spring out of your step lately, these tips may be your path to recovery. If, however, you still find yourself tossing and turning at night or feeling exhausted during your normal waking life, you should speak with your doctor to investigate possible causes and explore your best options for getting your circadian rhythm back in step.