Studies show that more than 80% of the population suffers from insomnia – a condition where one can’t sleep. Whether it’s a one-time thing or a chronic symptom, it can be frustrating. Not being able to fall asleep, no matter how tired you are, followed by not feeling well rested for the following day. In fact, it can be so stressful that folks dwell on their inability to sleep as needed (or as wanted), that it leads to even further insomnia. A cycle that’s bound to repeat itself and only become worse over time.

Many take sleeping pills or other doctor prescribed medicines in order to keep themselves regulated. But most are considered to be fairly heavy narcotics and can have multiple side effects.

In order to naturally cure your insomnia, look to these simple, yet effective steps for a healthy way to improve your sleeping patterns.

Eliminate Caffeine

No matter how much you drink, or how long you’ve been consuming caffeine, it can have a significant effect on how you sleep. Some insomnia sufferers think that because they’ve consumed coffee their entire life it shouldn’t be a factor. But the truth is caffeine is still a chemical, and bodies’ reactions can adjust over time. If you’re having a difficult time sleeping, cut out coffee, regular soda, or any other beverages that might contain caffeine.

Find Ways to Relax the Mind and Body

Oftentimes it’s hard to sleep because we can’t get ourselves to relax. The more time we spend trying to relax once in bed, the more we dwell on the fact that we aren’t sleeping, which causes us to stay awake. Before bed, whenever you’re worked up, find ways that will allow yourself to naturally calm down. This can be done with scented candles, a bubble bath, calming music, a massage, reading, and more – whatever method works best for your daily routine.

Count Sheep

Really. It’s often said, but have you actually tried it? Force yourself to focus only on the sheep, and start counting. The mundane task should help tire you out while keeping your mind from wandering elsewhere.

Stretch with (Gentle) Yoga

Exercise can get the body too excited and pumped up for sleeping. But gentle stretching will work the muscles and allow it to slowly settle back down. This is also good for those days where you need a little extra muscle use before completely tiring out.

Drink Cherry Juice Before Bed

Cherries are known for their high levels of melatonin, a natural substance that helps you sleep – and stay asleep. Which makes cherry juice a great pre-bed beverage. Soothing herbal teas or warm milk are other effective nightcaps. Just stay away from anything too bubbly or alcoholic, which might make you tired, but will likely wake you back up late into the night. Even if you’re too tuckered out to remember.

Cool Down the House

Whether summer or winter, we naturally sleep better in colder temps. Adjust the thermostat as needed for an easy way to subtly drift into deeper sleeping cycles. It can also help to shower before bed and frequently change the sheets – there’s just something about crisp sheets that makes us sleepy!

Get a Bedtime

It might have been years since you’ve had one of these, but it’s a change that can seriously help cure insomnia. Just make sure it’s a time that isn’t too late, and isn’t too early, or you might risk perpetuating the issue. It might take a few weeks to take hold, but this will naturally allow the body to drift and adjust to when it’s time to sleep, and when it should wake back up.