You can help insomniacs get to sleep by controlling their inner sleep cycle. They must refrain from drinking caffeine-based products such as tea and coffee, as well as avoid using nicotine, alcohol and other recreational substances before they go to bed. The bedroom must be used only for sleeping and they must avoid using their smartphone, TV, or laptop before bedtime. Individuals who are sleep-deprived can be helped to sleep by natural sleep aids, such as Chamomile tea, Valerian root or lavender oils. For easy sleep, you can try meditation, regular exercise or cognitive behaviour therapy. You can also engage in yoga, meditation, mindfulness, sports, and avoid afternoon naps. Insomniacs can also buy over the counter sleeping pills UK to make up for the sleep loss.