Some who experience chronic insomnia are caught in a cycle of anxiety caused by a lack of sleep, which then brings on more insomnia.

Scientists suggest that cognitive behavioral therapy may help those who have sleep problems and a new study has highlighted how this helped patients, even those suffering from depression or anxiety.

Lead author Ryan Wetzler explained that the mental therapy “teaches strategies to ‘reset’ the bodily systems that regulate sleep,” presenting a natural alternative to over-the-counter or prescription medications.

The study examined 115 individuals who had prolonged – more than 30 minutes – sleep disturbances when trying to fall asleep or stay that way for the entire night.

A total of 78 percent of participants who underwent cognitive behavioral therapy for their problem were able to discontinue using sleep aid medications, and it was reported that the overall quality of sleep improved.

Mild anxiety and sleep disturbances can also be eased through nutritional supplements and other natural relaxation techniques such as breathing exercises, tai chi or yoga.

Some individuals find aromatherapy effective and soothing essential oils include lavender, bergamot and sandalwood.