What are the most effective approachess of overcoming insomnia without drugs?

Eval/sleep hygiene: Have you had a sleep study done to figure out reasons for insomnia? Practice sleep hygiene: keep you room a little on a chilly side, warm shower before bed, bedtime routine: no tv, or anything stimulating, no heavy meals. If you can't fall asleep, get out of bed and do something really boring until you feel sleepy and then go back to bed. Go to bed and wake up at the same time.

Good sleep hygiene: 1.Keep regular bed & waking time (even weekends). Rise same time each day, regardless of time you fell asleep. 2. Develop relaxing bedtime routine: warm bath/shower, aromatherapy, reading, or listening to gentle music. 3. Sleep in dark, quiet, cool room w comfortable mattress & pillows. 4. Bedroom is only for sleep & sex. No work materials, computers, & tv in room. 5. Finish eating at least 2-3 hr.