19. Engage in full-body exerciseWor

19. Engage in full-body exerciseWorking larger muscle groups during the day, like your legs or all-over body workouts, helps physically exhaust your body, making it easier to fall asleep. I also love burst training; these short but intense exercises really wear you out. You’ll sleep like a baby!20. Invest in a good mattress and weighted blanketsAll these strategies are null and void if you’re sleeping on an uncomfortable mattress! Your health depends on getting a good night’s rest, so you want to be sure your mattress is up for the challenge. Check out my tips to choose the right mattress to ensure great sleep every night.Lastly, consider using a weighted blanket in order to calm down sleep anxiety, as a study in Occupational Therapy showed that these blankets are effective for many types of anxiety-related conditions. (23) The blanket can weigh anywhere from 10 to 20 pounds and is weighted down by beads lined inside the blanket that work like a deep tissue massage. This weight apparently can create serotonin in your body, of which some of that becomes melatonin and helps you get your rest.Bonus remedy: Choosing your best sleep positionThere are three main sleep positions: back, side, and stomach. Although back and side sleeping positions are recommended by most sleep experts, doctors also stress that sleep position should be an individual decision based on each person’s specific needs and comfort preferences.PrecautionsIf you have trouble sleeping at least three nights per week and this has lasted for longer than a month, I recommend that you consult with your healthcare provider about the possible causes and you work to formulate a treatment plan.For many people, making lifestyle and behavioral changes can have a huge impact and doesn’t require you to take medications for insomnia. This is a decision that you should make with your doctor after trying these natural remedies for insomnia.Final ThoughtsMany people ask themselves or their healthcare providers why they can’t sleep and “do I have insomnia?” It’s actually a common condition that affects one in five people.Insomnia is a sleep disorder that can reduce your quality of life and overall health. It has been defined as suffering from sleep disturbances at least three times per week for a month or longer. But many people dealing with insomnia actually deal with the symptoms for 1 to 4 years.What causes insomnia? A number of health conditions, psychological conditions and lifestyle factors play a role in the development of insomnia.What do you do when you can’t sleep at night? Start by reducing your stress levels, unwinding and creating a P.M. routine that’s soothing and sets the tone for a night of restful sleep. Other natural remedies for insomnia include exercising in the morning, changing your diet, using natural supplements like valerian root and melatonin, and using lavender or chamomile essential oils.