Top 10 Natural Remedies for Insomnia

by | Jan 31, 2023 | Food & Health

Insomnia is a common sleep disorder that can cause difficulty in falling asleep and staying asleep. It can have a significant impact on your quality of life, leaving you feeling exhausted and unable to focus during the day. Fortunately, there are natural remedies that can help you get a good night’s rest without the need for medication. Here are the top 5 natural remedies for insomnia that you should consider trying.

1- Herbal teas

Herbal teas have been used for centuries to help people relax and get a good night’s sleep. Recent studies have shown that certain herbal teas like chamomile tea and lavender tea can be beneficial in treating insomnia. They are known to contain natural compounds that can help reduce stress, calm the nerves, and promote relaxation. In addition, they can also help improve your overall sleep quality by reducing the time it takes to fall asleep, increasing the duration of deep sleep and reducing the number of awakenings during the night. Herbal teas can also be used to avoid coffee and caffeine. Caffeine can interfere with your sleep cycle and make it harder for you to get a good night’s rest. By avoiding caffeine, you can help your body relax and get the restful sleep it needs. Furthermore, cutting out coffee and other caffeinated beverages can have other positive effects on your health such as improved alertness during the day and improved energy levels.

2- Aromatherapy

Aromatherapy is an ancient practice that has been used to help reduce stress and anxiety, improve sleep quality, boost energy levels, and enhance moods. It involves Valerian essential oil that improves sleep quality, Ylang-ylang essential oil that stops stressful thoughts, Bergamot essential oil which stop waking up in the middle of the night, Sandalwood essential oil which promotes REM deep sleep, and many other essential oils. From reducing stress to improving sleep quality to boosting energy levels, aromatherapy can provide a wide range of positive effects on your mental and physical health.

3- Meditation

Meditation can help to reduce stress and anxiety levels, which are common triggers of insomnia. Regular meditation practice can help to improve sleep quality by promoting relaxation and reducing intrusive thoughts that can keep us awake at night. With the right tools and techniques, meditation can be an effective way to manage insomnia.

How to meditate?

a- Find a quiet place to sit, close your eyes and relax.

b- Breath deeply.

c- Choose a word or mantra and repeat it silently.

d- If your mind wanders, go back to your mantra.

e- When it’s time, stop repeating your mantra, open your eyes and come back to consciousness.

4- Eating sleep-friendly foods

Eating sleep-friendly foods can be a great way to help you get the restful sleep you need. From healthy snacks to comfort food, there are many options available like almonds, romaine, lentils, sweet potatoes, walnuts, kale, avocados, prunes, and bananas which before bed can help you fall asleep faster and stay asleep longer.

5- Taking warm baths

Taking warm baths help relax the body and mind, they help increase the body’s temperature which helps promote better sleep quality. Furthermore taking a warm bath before bedtime can also serve as an effective sleep routine that helps signal to the body that it’s time to go to sleep.

6- Melatonin supplements

Melatonin supplements are becoming increasingly popular for those struggling with insomnia. This supplement is naturally produced in the body and helps regulate sleep patterns. Taking melatonin supplements can help people suffering from insomnia fall asleep faster, stay asleep longer, and wake up feeling more refreshed. While they are generally safe to use, it is important to speak with your doctor before taking them as they can interact with certain medications and cause side effects such as headaches and dizziness.

7- Yoga

Yoga is a great way to treat insomnia. It helps in calming the mind and relaxing the body, which can help in improving sleep quality. Yoga poses such as forward folds, child’s poses, happy baby pose, plow pose, seated spinal twist pose and corpse pose can help in reducing stress and anxiety levels, which are often linked to insomnia. Additionally, yoga breathing exercises like alternate nostril breathing and ujjayi breathing have been proven to be effective in helping people get a better night’s sleep. With regular practice of yoga poses and breathing exercises, one can experience better sleep quality and improved overall health.

8- Having a comfortable and sleep-friendly bedroom

Having a comfortable and sleep-friendly bedroom is essential for a good night’s rest. From setting the right temperature to ensuring minimal noise, there are many steps you can take to make your room more conducive for sleeping. Here are some simple tips that you can use to make your room sleep-friendly and help you get the most out of your nights.

1- Keep it quiet

2- Make things comfortable

3- Make it dark

4- Limit clutter

9- Valerian root

Valerian root has been used for centuries to treat insomnia and sleep disorders. It is a natural sedative that can help reduce the time it takes to fall asleep and increase the quality of sleep. Valerian root has also been found to reduce anxiety and stress, which can further improve one’s ability to fall asleep faster.

10- Avoid Screen-time

Excessive screen time can be a major contributor to insomnia. The blue light emitted from phones, tablets, and computers can disrupt the body’s natural sleep cycle, leading to difficulty falling asleep or staying asleep. To treat insomnia, it is important to limit screen time during the day and especially in the evening before bedtime.

Limiting screen time is not just about avoiding screens; it is also about changing behaviors that lead to excessive use of technology. This includes activities such as checking emails late at night or scrolling through social media for hours on end. By creating healthy habits around technology use, people can reduce their exposure to blue light and get better quality sleep.


Getting a good night’s sleep is essential for our overall health and well-being. It helps us to stay alert, productive and focused throughout the day. Poor sleep can lead to a range of physical and mental health problems such as fatigue, depression, anxiety, irritability, memory loss, and difficulty concentrating. It is therefore important for us to ensure that we get enough quality sleep every night so that we can function optimally during the day.