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What causes your sleeplessness is half the key to finding your way to a good night's rest. For some it's obvious; back pain, arthritis or muscle strain can make it difficult to fall or stay asleep. For these people, dealing with the pain is the most straightforward way to deal with their insomnia. Secondarily, using a mild herbal sedative can also encourage rest.

Stress can also cause insomnia. Kavey says, "Sleep is a neurochemical and neurophysiological process, and stress can upset the balance between sleep and wakefulness." Some other causes for insomnia might be an uncomfortable sleep environment or too much nicotine, alcohol or caffeine.

Even if you aren't quite sure what causes your insomnia, experts agree that the simplest and least-expensive route to better sleep is behavior modification. Some basics of "sleep hygiene" include: using your bed for sleep or sex only, which conditions you into knowing that when you are in bed, you're there to sleep; enacting a basic routine before bed; sticking to the same sleep schedule, even on weekends, and taking a warm shower before bed.

Other suggestions from the NIH include meditating or deep breathing exercises, making sure you get enough exercise (but not within three hours of bedtime), avoiding TV in the bedroom, and lest you think getting to sleep sounds like no fun, sex is usually recommended as a sleep-inducer. Dr. Michael Thorpy, director of the Sleep-Wake Disorders Center of Montefiore Medical Center in the Bronx, also reminds us, "Ensure adequate exposure to natural light. This is particularly important for older people who may not venture outside as frequently as children or adults."
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