Natural Cures For Insomnia

natural cures for insomnia

Try one of the natural cures for insomnia if you're suffering from sleepless nights but don't want to use traditional medications.

There are many approaches and natural sleep aids that can successfully treat insomnia, without risking the potential side effects of prescription or over-the-counter medicine.

In addition to difficulty falling asleep, some people have trouble staying asleep. If you regularly awaken after sleeping for just a few hours during the night, a natural sleep aid like melatonin may help.

Melatonin mimics the body's sleep-promoting hormones and may be the help you need to sleep through the night. (See more on melatonin below.) Yet, there are also many other natural options to consider.

To help you choose the best natural sleep remedy for your condition, explore the selection of natural cures for insomnia listed below. Many of them are simple, inexpensive, and can be surprisingly effective.

Sleep Preparation Techniques

Going to bed stressed or angry can nearly guarantee that you'll spend a lot of time staring at the ceiling instead of quickly drifting off to sleep. With anxiety and tension, your mind will be racing instead of reaching a state of calm in preparation for sleep.

One of the best natural cures for insomnia is to focus on slowing down your brain and body for at least one to two hours before bedtime. When you let the stresses and strains of everyday life melt away, you'll  be more likely to fall asleep and stay asleep. You can reduce the negative effects of stress on your mind and body by practicing some simple relaxation techniques, as well.

In addition, follow these guidelines to prepare yourself for a good night's sleep.

  • Limit exercise.
    Don't exercise for at least 3 hours prior to going to bed. The exception to this rule is gentle exercise such as stretching or yoga or doing a calming, deep-breathing routine. Mental imagery and visualization can also help you relax and prepare for sleep.

  • Watch what you eat and drink.
    Avoid caffeine, alcohol, and fatty or spicy foods in the hours leading up to bedtime. Replace them with foods that contain tryptophan (bananas, dates, milk and turkey are just a few of these). Foods high in carbohydrates, such as whole wheat bread or crackers can also improve your sleep, as they raise the levels of Seratonin in your body. 

    Herbal teas, which have no caffeine, can produce a calming effect at bedtime and particularly those with chamomile and valeria. To learn more about diet and sleep, click here: healthy diet for better sleep and/or sleep-inducing foods

  • Limit exposure to "screen time" before bedtime.
    The artificial blue light that is emitted from computer screens, mobile devices and your television may negatively impact your sleep. Exposure to these devices in the hours leading up to sleep can send signals to your brain that it is daytime rather than nighttime. This interferes with your ability to fall asleep and get the rest you require. 
  • Take a warm bath
    Sinking into a tub full of warm water can feel wonderfully relaxing at the end of a long day. Don't make it too hot though. Also, try adding a few drops of calming aromatherapy oil and make your bath even more soothing. 

Improve Your Sleep Environment

  • Your bedroom
    An important natural cure for insomnia is to improve your sleeping habits and sleep comfort. Your bedroom should be cool, dark, and quiet. It should be a tranquil place rather than used as an office, exercise room, or home theater. Keep this room for sleeping only (the exceptions being to relax and make love.

  • Your Bedding and Mattress
    Use quality bed sheets with a 200 thread-count per inch or more (the higher the thread-count the softer they'll be). Natural 100% cotton bedding is typically the best choice for softness, comfort and moderating body temperature during sleep. Blankets, comforters, and duvets should be the correct weight for the season. And, if your pillows have seen better days buy some new ones.

    Ditch your mattress if it's old - or too hard, soft or lumpy. There are lots of options when it comes to buying a new mattress and you don't have to spend a fortune to find one that feels comfortable. Take your time choosing your new mattress. Pick one that feels good when you lie on it. Test mattresses with different firmness levels and see which feels best when you rest on your back and each side. 
  • Your PJ's
    The only real rule here is to wear what you feel comfortable in. Bear in mind that natural, breathable fabrics such as cotton or silk tend to be higher on the comfort scale than many man-made fabrics. Choose designs that are loose and don't restrict movement. Especially for children, flame-retardant finishes are essential

Other Natural Cures for Insomnia

  • Natural Sleep Aids
    If you're suffering from short term insomnia, a natural sleep aid  could be beneficial. Most herbal sleep remedies have a gentle sedative effect that promotes deep, restful sleep - without the side effects of over-the-counter or prescription sleeping pills.

  • Aromatherapy
    Aromatherapy can play an effective role when you're considering natural cures for insomnia. Use a few drops of essential oils in your bathwater, aromatherapy massage oil, scented candles, or a pillow filled with relaxing herbs (such as lavender, chamomile ,or ylang ylang) to help get the quality sleep you need.
  • Cognitive Behavioral Therapy - Psychotherapy
    Cognitive behavioral therapy for insomnia may help individuals identify thoughts and behaviors that interfere with sleep and replace them with new habits that enable restful, quality sleep. Improving lifestyle habits, bedtime rituals and relaxation skills may be part of the therapy process. A sleep therapist may deploy a number of cognitive behavioral therapy techniques, as part of a structured therapy program. 

  • Acupuncture
    Acupuncture can be used to improve your sleep and has many other applications, as well. Acupuncture can be tailored to restore a normal balance between the stress and relaxation hormones in your body.

  • Melatonin
    Melatonin is a hormone produced by your body that regulates sleep/wake cycles. If for any reason your body isn't producing enough melatonin, or your sleep cycles are a bit 'out of whack' (due to shift work or jet lag), you may want to consider supplementing your body's supply of melatonin with a natural dietary supplement that contains the synthetic version of this hormone

Before trying any of these natural cures for insomnia, talk with your doctor about your sleep issues. Discuss these natural approaches and get his or her input. Keep in mind that herbal products may negatively interact with some types of medication and health conditions. Yet for many, natural sleep remedies can facilitate the return of healthy, restful sleep.

Related - Natural Cures for Insomnia

More on Natural Cures for Insomnia
Tryptophan and Sleep
Relaxation Techniques 
Acupuncture and Sleep 
Relationship Between Food and Sleep 
Herbs that Relieve Anxiety 
Sleep Inducing Foods 
Learn About CBD Oil and Sleep 
Music for Sleep 
Sleep Music Studies and Tips 
Melatonin and Sleep 
Sleep Apps 
Sleep Comfort 
Natural Sleep Remedies 
Compression Socks for Better Sleep


Aromatherapy Guide
Aromatherapy Benefits
Effects of Aromatherapy
How Does Aromatherapy Work?
Aromatherapy for Sleep

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