Nearly 25% of Americans report occasional sleeping problems, and insomnia is a chronic problem for about 10% of people. The difference between feeling rested and refreshed versus groggy and irritable is enormous. Without adequate sleep, you feel like you’re dragging through your day, unable to concentrate and deliver your best.

Many turn to sedatives as a ‘cure’ for insomnia, but this can actually make the problem worse over time. Strong sedatives do not produce a natural, restful sleep. You can also become dependent on or tolerant of these drugs. When this happens, the same dosage no longer produces sleep, which often leads to increasing the dosage. Stopping these drugs causes withdrawal and insomnia.

There are many causes of sleeplessness. Poor sleep habits are a major culprit. Other factors include anxiety, stress, depression, aging, smoking, alcohol, caffeine, and conditions such as arthritis, overactive thyroid and heartburn. Often there is not just one cause, but a constellation of factors inhibiting a good night’s sleep. It is also important to work with a health care provider to diagnose and address more serious conditions causing sleeplessness.

When people have trouble sleeping, they often get upset and frustrated and attempt to force themselves to sleep. This just makes the situation worse.

A more beneficial approach is to look for ways to relax and eliminate stress if you can’t sleep. This is where meditation comes in.

Regular meditation before going to bed brings you into a relaxed and clear mental state, preparing the mind for restful sleep. Ten to 15 minutes of meditation as a regular part of your bedtime routine can have huge payoffs on your ability to fall asleep easily.

In fact, a study associated with the Stanford Medical School found that combining meditation with cognitive-behavior therapy showed clinically significant improvements in several nighttime symptoms of insomnia. A significant correlation was also found between the number of meditation sessions and a reduction in sleep-related arousal.

In addition to meditation, there are a few other key behavior changes that will help you get to sleep faster. Make sure to avoid alcohol, cigarettes and caffeine. Both nicotine and caffeine are stimulants, and alcohol disrupts the proportions of various important sleep stages. Don’t eat a heavy meal before bed, as this may cause heartburn and discomfort. Establish a regular bedtime, but don’t go to bed if you’re not tired. Exercise regularly, but not two hours before going to bed. Yoga has been known to be a method of natural insomnia treatment, so you can give that a shot. Finally, use the bedroom for bedroom activities only, so this space will be associated with falling asleep, preparing for your day and other good things that happen in the bedroom!