Are you trying desperately to get better sleep at night? Many complementary therapies can be safe and effective in helping you sleep better. Here are four complementary therapies may help someone with insomnia.

1. Mind-body therapies

The mind is a key player when it comes to how easily you fall asleep and stay asleep. You may try mind-body techniques first when you experience insomnia. Examples of mind-body techniques include meditation, hypnosis, guided imagery, tai chi and yoga. These practices can help to calm people’s thoughts and help them relax. Those kind of therapies are particularly helpful for older adults.

2. Body-based therapies

Body-based therapies can relax the body enough so that it is ready for sleep. These include massage and acupuncture, as well as energy techniques for stress reduction. Massage benefits everyone from infants to older adults and cancer patients. Acupuncture enhances sleep quality, especially if you’re feeling pain.

3. Biologically based therapies

Biological supplements aren’t sleeping pills. They help to balance your body’s chemistry and rhythm naturally, and make it easier to fall asleep. The most effective and popular biological treatments are:

• Magnesium, a mineral supplement.

• Melatonin, a hormone that plays a role in sleep.

• Chamomile tea.

• I-theanine, a naturally occurring amino acid.

4. Cognitive- behavioral therapy

Cognitive behavioral therapy for insomnia is a set of behavioral strategies and cognitive interventions that when implemented can help you to fall asleep faster, stay asleep and improve your sleep quality. Cognitive-behavioral therapy is effective in the short- and long-term, and has minimal side effects. It helps you change the thoughts and behaviors that interfere with sleep. For example,

• Limit the time you spend awake in bed. If you find yourself still awake and feeling anxious after 15 to 20 minutes, get out of bed and stop “trying” to sleep. Instead do something relaxing like reading a book and return to bed when you feel drowsy again.

• Create a sleep schedule and stick to it. Wake up at the same time each day, no matter your nightly experience. This will help your body regulate its internal 24-hour sleep-wake cycle, otherwise known as your biological clock or circadian rhythm.

• Practice good sleep hygiene. Part of getting good sleep is having healthy habits. Get regular exercise but not too close to bedtime, develop a pre-bedtime relaxation routine, avoid or limit caffeine and intake of alcohol.