Natural Insomnia-Busters

If counting sheep’s not cutting it, try these science-backed strategies for sweeter slumber.

• Perfume your pillow. Just before hitting the sack, sprinkle a few drops of chamomile, lavender, or ylang ylang essential oil onto your pillow. In a 2005 research review from the Journal of Psychopharmacology, each of these oils was found to improve sleep (possibly due to their naturally sedative effects).

• Fade to black. Since even the tiniest beam of light can disrupt your sleep and aggravate your insomnia, make sure to turn off all electronics before bedtime and block out any lingering light sources with a sleep mask.

• Take up tai chi. A number of studies show that performing tai chi (a form of “moving meditation” long practiced in China) may help ease insomnia. For another mind-body approach to healthier sleep, turn to yoga: In a 2010 report from Sleep Medicine Reviews, scientists found that yoga shows promise as an alternative treatment for sleep problems.

• Pop a supplement. When taken in supplement form, certain herbal remedies (such as valerian and passionflower) might help tame insomnia. If you’re looking for an herbal solution to sleep problems, talk to a naturopath or herbalist about finding the remedy that’s right for you.