Music therapy also has a key role to play in promoting sound sleep naturally and gradually curing insomnia. Soothing and gentle music encourages improved sleep quality and decreases the frequency of awake periods during sleep. It also promotes longer sleep time and undisturbed sleep. Music that you hear during bedtime must be soft and tuneful. Tunes that are loud and jarring will only have negative effects on your sleep rather than encouraging good sleep. This treatment, devoid of any side effect, can be followed anywhere.

Studies reveal that there are foods that assist the normal sleeping process. Magnesium enriched foods need special mention in this context. This essential element acts as a natural sedative and soothes the nerves and the brain. Therefore, an insomnia patient must make it a point to eat magnesium enriched food like legumes, seeds, green leafy vegetables, blackstrap molasses, whole grains, cashew, almonds, etc., regularly to encourage sound sleep. You can prepare this customized platter even when you are traveling and cure insomnia without any side effects.

Medical findings suggest that sweets are culprits that interfere with the normal sleeping process. Consumption of sweets before bedtime creates instant elevation of the blood sugar level. But, this elevated level of blood sugar becomes normal again by the middle of the night while a person sleeps. This disturbs sleep. So, avoiding sweets, especially before bedtime, is a simple change of your habit that will be immensely effective. You can follow this rule everywhere, whether you are at home or traveling.

Caffeine is an enemy of sleep. Therefore, avoid caffeinated drinks altogether in order to fight insomnia. Caffeine stimulates the nerves and makes them restless. This drives away sleep. So, stay away form tea, coffee, chocolates, cocoa, etc., as far as possible. This is a simple change in lifestyle that can be adhered to wherever you are.

Yoga has been found as the most effective form of exercise for curing insomnia. Sessions of stretching and deep breathing are helpful in inducing sound sleep. You can practice yoga early in the morning or as the last thing before retiring to bed. Moreover, it is devoid of side effects and you can follow the same everywhere you go.

People suffering from insomnia are often suggested to undergo a meditation session prior to bedtime. A bedtime session of mediation soothes agitated nerves, expels out negative thought from the mind, and relaxes the body and mind. It also promotes greater absorption of oxygen by encouraging normal breathing. Thus, sleep is induced with regular practice of meditation which you can practice anywhere you go. It also has no side effects.

The hormone melatonin occurs naturally in the body. It gets converted into serotonin as soon as the lights go off at night and induces sleep. Those suffering from insomnia have a reduced rate of melatonin production. External administration of melatonin half an hour before bedtime, thus cures insomnia. But, consultation with a doctor is necessary prior to the use. It is a bit expensive treatment. Moreover, it may cause dizziness, daytime sleepiness and headache as side effects. So, it is better to be followed while you are at home.

Lavender oil soothes the nerves and relieves tension and anxiety. Therefore, temporary insomnia due to stress and tension finds great solution when a few drops of lavender oil are dropped on the pillow before sleeping. Lavender oil, thus, finds extensive use in aromatherapy too. You can follow this therapy wherever you go and remain assured that it is devoid of any side effects. It might be a bit costly affair but it worth investing in.

Among the renowned herbs that show great effects in curing insomnia, valerian is a popular herb. It bears sweetly fragrant flowers in white and pink colors. The roots of this plant are extremely beneficial in curing insomnia. The sedative properties of valerian make it an effective and healthier substitute for insomnia drugs. The dried roots of valerian are to be used as an infusion with boiling water. You can enjoy this herbal tea at your home or while on a trip. All you have to do is to carry the dried roots with you while traveling so that you can prepare your own herbal sleeping aid.