http://www.youtube.com/watch?v=2ajUewCO6zQ
References :

I’m not sure how you would define ‘natural’. For example, I have used melatonin, but I use it carefully because it’s active ingredient does make me very drowsy if I have to wake up at night. Herbal teas may be labeled as ‘natural’; but some have active ingredients that should be taken with caution just like a medication.

Here are things I have tried that help me sleep when I’ve had episodes of insomnia:

Exercise during the day or at least 3 hours before I go to bed.

A warm bubble bath or shower 30 minutes before bedtime.

Warm milk used to help me; but as I have gotten older indigestion bothers me more often; so I have switched to tea with ginger in it or chamomile tea right after my bath.

No television, no computer, no video of any kind one hour before bed. The light from these devices make my brain think it is day time.

Try to have a bed time routine, and go to bed at the same time each night.

Meditate or use guided imagery to help yourself relax when you put your head on the pillow.

When all else fails; I get up and read for a bit and try again later.
References :

We may not be aware of the fact that we are not falling asleep because we are becoming naturally tired but because of a chemical reaction that is taking place within our body.

Whenever we eat foods that are high on the glycemic index, they release a large amount of sugar into our bloodstream. This causes our body to react with a large amount of insulin. It is the insulin that makes us feel lethargic and fall asleep, not the food. Not only is this bad because of the type of sleep that we are getting, it also puts weight on our body rather quickly which can also affect our sleep. If you would like to be able to sleep better, there are some foods that you can eat which will help you to do so.

The first thing that you should make sure that you are eating is plenty of raw vegetables during the day, especially greens. The easiest way for you to be able to do this is to drink a green smoothie every day. Yes, it may sound a little bit disgusting but it is delicious and extremely nutritious. Mix a large handful of greens together with two pieces of fruit, water and some ice. Blend it until it is smooth and enjoy.

You should also make sure that you’re getting the right kind of fats on a daily basis. Depriving yourself of these fats is not going to help you lose weight for the long term so don’t worry about eating them. The best way for you to be able to get them is by eating coconuts and avocados. This will help to even out your blood sugar through the day and to make you more relaxed in the evenings.

Finally, you should try drinking some warm milk before bedtime. Warm milk contains tryptophan which triggers the body to release the natural sleep hormone, melatonin. You should’ve listened to your grandmother years ago whenever she told you to drink more milk to get better sleep! As it turns out, she knew what she was talking about all along.

If you still can’t sleep, there are things you can do to relax before bed that help you unwind and get a better night’s rest.

For example, you can read another boring book or do some streches… anything to really clear your head…

Listening to soothing music is also another excellent idea to calming before bedtime.

Find a soothing music and listen to it. Close your eyes and deep breath to relax your self.

There are many ways to find guided relaxation music that include meditation music or New Age music, as well as any uplifting or favorite music you desire. Many of these CDs are now available on eBay for very low prices. You can also look for free audio samples before buying (see Resources)

Another tip is that, use socks when sleeping for this to be 30% more effective.

Wish you success!
References :
- Free Audio Program (sleep aid):

http://assistyourselfnow.com/sleep.php

- Guide to Heathy Sleep, edited by U.S Department of Health And Human Services:

http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep.htm

An Other link if you have Downloading Problems:

http://www.scribd.com/doc/24654291/your-guide-to-healthy-sleep

Homeopathic sleep remedies;

Organic Virgin Coconut Oil;

5HTP

Banana (for a mild dose of tryptophan);

Get some exercise every day, but not too close to bedtime;

In bed listen to slow, soothing music for which no lyrics exist;

Make sure that you are warm enough, but also,
that the room is cool enough to allow your body temperature to go down some, from breathing its air.

Several more suggestions are found in the following sets of articles:

"Sleep–Luxury or Necessity?"
- The Mysteries of Falling Asleep
- ‘Nature’s Chief Nourisher’
- The Stages of Sleep
- An Afternoon Nap
- Sleep–Vital for Health
- The Effects of Sleep Deprivation
http://www.watchtower.org/e/20030322/article_01.htm

"Sleep Debt—Are You a Victim?" :
- A Growing Problem
- Getting the Sleep You Need
- Recognizing Serious Sleep Disorders
http://www.watchtower.org/e/20040208/article_01.htm
References :