19 tried and tested home remedies for insomnia

19 tried and tested home remedies for insomnia and good sleep

When was the last time you fell asleep easily? Nowadays it is a common problem. Many people are suffering from insomnia. Regardless of age most people suffer in the initiation of sleep and to maintain that. 

Insomnia should be considered and treated immediately. Even a simple problem should not be ignored. Many times complex problems are associated with common symptoms.

Insomnia is of three types according to the duration

  • Acute insomnia: The duration of acute insomnia is short. It usually extends from a few days to weeks.
  • Transient insomnia: Transient Insomnia usually lasts less than a week and does not reoccur. This usually does not require any treatment.
  • Chronic insomnia: Chronic insomnia is a long-term pattern of difficulty in falling asleep. It lasts from months to years.

For various people, insomnia can be manifested in different ways.

  • Initiation of sleep – Some people struggle a lot in the initiation of sleep. It may be due to various reasons like varying time of work schedules.
  • Maintenance of sleep – Some people suffer from disturbed sleep where they face more awakenings.
  • Mixed kind of sleep – Here people suffer both sleep onset and maintenance.

Around 109 million people in America have difficulty sleeping and don’t get the recommended amount of sleep every day. Here are some of the causes of insomnia:

Stress – A lot of work, assignments, mental pressure and various other issues can cause stress. Cortisol is a steroid hormone released by the adrenal gland in times of stress. This is why it is called a stress hormone. Cortisol is stimulating in nature. So hypersecretion of this hormone can cause sleep disturbances.

Electronic devices like phones and laptops – Usage of mobile phones is being increased. Blue light emission from these devices decreases the secretion of melatonin. Melatonin plays a very important role in the sleep-wake cycle. It is usually secreted in the nighttime and decreased light. It causes sleep. So these devices can also be the cause for insomnia.

Alcohol – Alcohol causes deep sleep but reduces the amount of REM (rapid eye movement) sleep. REM sleep is necessary for learning skills and memory. REM sleep deprivation for a few days affects the cell proliferation in the brain which is responsible for long-term memory. Alcohol also disturbs sleep by increasing bathroom visits. It even disturbs sleep by causing sleep apnea (difficulty in breathing while sleeping).

Different working shifts – Your body’s internal clock is set in such a way that a person sleeps at night and works all day. Different working hours or night shifts disturb this cycle leading to insomnia.

A heavy meal in the evening or night – Heavy meal causes more gastric to secrete. While sleeping, this gastric juice regurgitates into the oesophagus causing heartburn. Sleep gets disturbed due to this heartburn.

Anxiety disorders and depression – Only a peaceful mind can sleep happily and easily. Stress caused due to anxiety, emotional pain, or depression always affects your sleep.

Parkinson’s disease – Insomnia is one of the symptoms of Parkinson’s disease. It is caused due to a decrease in dopamine secretion. Dopamine helps in the production of melatonin, which thereby induces sleep. 

Restless leg syndrome – The restless leg syndrome is characterized by the irresistible urge to move the legs. This usually happens while sitting or lying down. These muscle twitchings disturb your sleep when you lie down.

Medications – Some medications may cause insomnia. It may be due to the drug’s interference with sleep hormones or its production.

Here are some tried and tested home remedies for insomnia and good sleep.

1. Meditation 

meditation home remedies for insomnia

Meditation is one of the best home remedies for insomnia. It is a magical action to improve mental health. Mindfulness meditation helps you in providing better sleep

It calms your mind and elevates inner peace. Meditation also helps in treating anxiety and depression.

Things you need 

  • Yoga mat

What you have to do

  • Just sit in a calm and peaceful place.
  • Close your eyes. 
  • Keep your back erect and take deep breaths.
  • Observe your chest, belly, rib cage, and shoulders, while you breathe.
  • Focus all of your attention on your breaths, without trying to control their pace or intensity.

How often you should do this –

You can do it as many times you want in a day. Try to do 20 minutes before going to bed for the best results.

2. Lavender essential oil

lavender home remedies for insomnia

Lavender oil is considered a natural sleeping aid. The sweet smell of the oil helps to fight against insomnia. It relaxes your mind and improves the overall quality of your sleep

Lavender oil helps reduce anxiety. It helps slow down your heartbeat, thus relaxing your muscles, and calming down your mind. Its fragrance uplifts your mood.

Ingredients you need

  • 3 drops of lavender essential oil
  • 100 ml water
  • 100 ml diffuser

What you have to do

  • Fill up your diffuser with water.
  • Now add the lavender essential oil.
  • Adjust the settings as per your preference and switch on the diffuser.
  • Sit back and enjoy the aroma of lavender oil.

How often you should do this –

Just use it before going to bed, for a maximum of 30 minutes.

3. Barley grass juice

barley grass juice home remedies for insomnia

Barley grass juice is an effective remedy for treating insomnia. It is a rich source of melatonin. It has abundant minerals and vitamins. Melatonin controls the sleep-wake cycle.

Barley grass also contains other sleep-promoting compounds like gamma-aminobutyric acid(GABA) and tryptophan. GABA is a neurotransmitter that induces sleep. Tryptophan helps in the production of melatonin and serotonin.

Ingredients you need –

  • ¾ teaspoon of barley grass powder
  • 1 glass of water

What you have to do

  • Add the barley grass powder to a glass.
  • Now add water to the glass.
  • Stir the solution well and drink slowly.

How often you should do this –

Repeat this once a day. You can either drink it 20 minutes before your meal or 2 hours after your meal.

4. Spinach

spinach home remedies for insomnia

Spinach is a rich source of magnesium. Magnesium helps to activate neurotransmitters which are responsible for the production of melatonin and GABA.

Melatonin and GABA compounds help in fighting against insomnia. Spinach helps in the relaxation of muscles.

Ingredients you need

  • 1 cup of Spinach
  • 2 teaspoons of olive oil

What you have to do

  • Cook your spinach leaves with olive oil and eat them for dinner.

How often you should do this 

Repeat this twice a week.

5. Chamomile tea

chamomile tea home remedies for insomnia

Chamomile tea is one of the most effective home remedies for insomnia. An antioxidant named apigenin is present in chamomile. It binds to GABA receptors in the brain which reduce anxiety and initiate sleep

Chamomile tea is also regarded as a mild tranquillizer. Tranquillizers help reduces anxiety and relaxes your muscles and brain. The calming effect of chamomile tea induces and promotes good sleep.

Ingredients you need

  • 1 cup of water
  • 1½ teaspoon of dried chamomile
  • 1 teaspoon of organic honey

What you have to do –

  • Add the water to a pan and set it aside to boil. 
  • Once the water starts boiling, remove the pan from heat and add the dried chamomile to the pan.
  • Cover the lid and let it steep for 5 minutes. 
  • Strain the chamomile tea in a cup and add organic honey. 
  • Stir the tea and drink while it’s warm.

How often you should do this –

Drink chamomile tea 45 minutes before going to sleep daily.

6. Lemon balm tea

lemon balm tea home remedies for insomnia

Lemon balm tea helps induce sleep, and treat chronic sleeping disorders. It increases the level of GABA by destroying GABA transaminase. Gamma-aminobutyric acid is a neurotransmitter that calms your mind and initiates sleep. 

Lemon balm contains rosmarinic acid which is an antidepressant in nature. Rosmarinic acid is an antimicrobial quality that helps to fight against infections.

Lemon balm also helps get rid of cold sores. It contains a volatile oil that helps relax your muscles, thus relieving menstrual cramps.

Ingredients you need

  • 15 fresh lemon balm leaves
  • 1 glass of water

What you have to do

  • Wash fresh lemon balm leaves.
  • Crush them and add them to water.
  • Boil them for 3-4 minutes.
  • Turn off the heat and cover the teapot.
  • Let it steep for 5 minutes
  • Strain the tea in a cup, and drink while it’s still warm.

How often you should do this –

You can take lemon balm tea once before going to bed.

7. Chanting magical mantra

chanting mantra home remedies for insomnia

Chanting a mantra of your own choice takes away all your attention. It distracts away all your negative thoughts. 

Mantra helps in developing positive energy. Chanting mantras like ‘OM’ clears the sinuses. It reduces stress and helps in normalizing the level of your blood pressure.

Things you need –

  • Chanting beads

What you have to do

  • Choose your favourite mantra. 
  • Chant it a few times before you sleep.

How often you should do this –

Chant your mantra as many times you can before going to bed.

8. Hops tea

hops tea home remedies for insomnia

Hops tea has weak estrogen effects on your body, which helps get rid of insomnia. It helps reduce anxiety, attention deficit hyperactivity disorder, nervousness, and irritability. It increases the activity of GABA by modulating the GABA receptors. 

Hops tea contains alpha acids, beta acids, and other essential oils. Alpha acids have both sedative and antidepressant properties. Beta acids have antidepressant properties with fewer sedative properties.

Ingredients you need

  • 1 cup of water
  • 5 hop flower cones
  • 1 teaspoon of honey

What you have to do

  • Add the water to a pan and set it aside to boil.
  • Now add the hop flowers and let them boil for 5 minutes.
  • Strain the tea in a cup and add honey.
  • Stir the tea, and drink while it’s still warm.

How often you should do this –

You should drink this tea once a day, before going to bed.

9. Passionflower tea

passionflower tea home remedies for insomnia

Passionflower tea is one of the most effective home remedies for insomnia. Flavonoids present in the passionflower bind to the GABA receptors and modulate them. It reduces anxiety and helps you to sleep better. 

Passionflower helps boost the level of serotonin in your body, which improves your mood. It helps in treating attention deficit hyperactivity disorder and pain. 

Passionflower tea also contains antioxidants, that fight off the free radicals in your body, thus treating stomach ulcers, bloating, and helps to get rid of heartburn.

Ingredients you need

  • 1 teaspoon of dried passionflower
  • 1 cup of water
  • 1 teaspoon of chamomile tea powder.

What you have to do

  • Add the water to a pan and set it aside to boil.
  • Now add the dried passionflower and chamomile tea powder to the pan. 
  • Let it steep for 20 minutes.
  • Strain the tea in a cup, and drink while it’s still warm.

How often you should do this –

Drink a cup of passionflower tea before going to bed for the best results.

10. Milk and honey

milk and honey home remedies for insomnia

Milk and honey improve sleep and helps in fighting insomnia. Milk contains tryptophan and melatonin. Tryptophan also helps in the production of serotonin, which in turn induces sleep. 

Melatonin in milk induces sleep and regulates the sleep-wake cycle. Natural sugars present in honey speeds up the action of milk to produce melatonin. 

Honey turns off the activity of orexin, that increase wakefulness. The mixture of milk and honey improve your bone strength and heart health.

Ingredients you need

  • 1 cup of milk
  • 1 teaspoon of honey.

What you have to do

  • Add the milk to a pan and heat it on low flame for 3 minutes.
  • Pour the milk into a glass.
  • Now add the honey and mix it well.
  • Drink it slowly while it’s still warm.

How often you should do this –

Drink this daily before going to bed.

11. Magnolia bark tea

magnolia tea home remedies for insomnia

Magnolia helps in facilitating sleep. It reduces anxiety and depression. Magnolia modifies GABA receptors and increases their activity. It also has antioxidant properties, that neutralises the free radicals in your body, and reduces oxidative stress. This helps to calm your mind and body, and induce sleep.

Magnolia has anti-inflammatory properties which help in reducing inflammation. It also helps reduce adrenaline which is a stimulant in nature.

Magnolia along with ginger uplifts your mood by acting upon serotonin and dopamine. It also aids in weight loss, treats asthma, as well as constipation.

Ingredients you need

  • 2 teaspoons of magnolia bark 
  • 1 teaspoon of mimosa bark
  • 1 teaspoon of cinnamon
  • 1 glass of water

What you have to do

  • Add the water to a pan and set it aside to boil.
  • Now add magnolia bark, mimosa bark, and cinnamon powder to the pan. 
  • Let it simmer for 10 minutes
  • Strain the tea in a cup, and drink it while it’s still warm.

How often you should do this –

Drink this tea daily before going to bed.

12. Tart cherry juice

tart jerry juice home remedies for insomnia

Tart cherry juice is one of the easiest home remedies for insomnia and good sleep. It contains high amounts of melatonin which induces sleep

Tart cherry juice is rich in anti-inflammatory agents which help reduce inflammation and pain. It thus helps in treating arthritis. 

Tart cherry contains flavonoids which are antioxidants in nature. They help neutralise free radicals in your body, thus reducing oxidative stress. This helps to calm your mind down and reduces anxiety.

Anthocyanin present in these cherries acts against obesity. These cherries are also a good source of vitamin A and vitamin C.

Ingredients you need

  • 18 fresh tart cherries
  • 1 teaspoon of honey 
  • ½ glass of water

What you have to do

  • Add the water and the fresh cherries into a juicer.
  • Blend them until you get a smooth juice.
  • Add the honey to the juicer and blend it for 1 minute.
  • Pour the juice into a glass and drink it slowly. 

How often you should do this –

Drink this juice daily once before going to bed for better results.

13. Basil leaves tea

basil tea home remedies for insomnia

Basil leaves have many medicinal uses. It helps to fight against stress, anxiety and calms your mind. It lowers the level of cortisol and maintains your blood sugar levels. So it helps reduce your anxiety and induces sleep. 

Basil leaves help to cope up with stress and maintain mental balance. It works against many health conditions like bronchitis and nausea. Its anti-inflammatory nature helps to reduce pain and inflammation.

Basil leaves also helps to clear out the phlegm in your lungs and respiratory tract, thus reducing cough and cold

Ingredients you need

  • 6 large Basil leaves
  • 1 cup of water

What you have to do

  • Add the water to a pan and set it aside to boil.
  • Now add basil leaves to the pan, and let it boil for 5 minutes.
  • Strain the tea in a cup ad drink while it’s still warm.

How often you should do this –

Drink this tea daily before going to bed.

14. Mint tea

mint tea home remedies for insomnia

Sometimes you cannot sleep due to muscle aches. Mint is a muscle relaxant and helps to relieve aches. It also clears bloating and helps indigestion. 

The sweet aroma of mint calms your mind and improves brain function. It contains menthol which is a nasal decongestant. So it helps in relieving cold. Mint is a good source of vitamin A and antioxidants.

Ingredients you need

  • 10 fresh mint leaves
  • 1 cup of water

 What you have to do

  • Add the water to a pan and set it aside to boil.
  • Now add the fresh mint leaves to the pan.
  • Let it boil for 15 minutes.
  • Strain the tea in a cup and drink it while it’s still warm.

How often you should do this –

Have this mint tea before going to bed.

15. Ashwagandha 

ashwagandha tea home remedies for insomnia

Ashwagandha contains tri-ethylene glycol, which is a sleep-inducing compound. It also improves the quality of your sleep

Ashwagandha reduces anxiety as well as depression. It calms down your body, helps your mind to manage stress. It also helps reduce stress by blocking the stress pathway.

Ashwagandha is rich in anti-inflammatory agents, which reduces inflammation and swelling. It also controls your blood sugar level by acting upon insulin secretion and sensitivity. 

Ingredients you need

  • ½ teaspoon of ashwagandha root powder
  • 1 cup of milk

What you have to do

  • Add the milk to a pan and warm it up on a low flame for 3 minutes.
  • Pour the milk into a glass.
  • Now add the ashwagandha root powder to milk, and stir it well.
  • Drink the milk while it’s still warm.

How often you should do

Have it daily once before going to bed.

NOTE: Persons who are suffering from Hashimoto’s thyroiditis, diabetes mellitus, and pregnant women should not consume ashwagandha.

16. Yoga and physical exercise

yoga and physical exercise home remedies for insomnia

Yoga includes several postures. It helps in providing better sleep by reducing anxiety and blood pressure. Thereby yoga also helps in decreasing sleep disturbances. 

Physical exercise helps in aligning the internal block. It also normalizes the internal clock. It helps to metabolize serotonin and regulate sleep.

Things you need

  • Yoga mat

What you have to do

Just try to do the following yoga poses

  • Waterfall pose
  • Happy baby pose
  • Butterfly pose
  • Child pose
  • Twisted root pose

Moderate intensity exercise helps to fall asleep easily.

How often you should do this –

Repeat every pose 2-4 times before going to bed.

17. Lettuce tea

lettuce tea home remedies for insomnia

Lettuce contains lactucarium, which is analgesic in nature. It helps reduce pain, anxiety, and works against sleeplessness. It also has a sedative effect on the nervous system.

Lettuce contains magnesium which helps in initiating sleep. It is a great source of vitamin A and vitamin K. It contains more fibre, iron, and folate which is very useful for the body. Lettuce aids in weight loss as well.

Ingredients you need

  • 4 large lettuce leaves
  • 1 cup of water.

What you have to do

  • Add the water to a pan and warm it up on a low flame.
  • Now add the lettuce leaves to the pan.
  • Let it simmer for 15 minutes.
  • Strain the water in a cup, and drink while it’s still warm.

How often you should do this –

Drink lettuce tea once a day, before going to bed.

18 . Lentil salad

lentil salad home remedies for insomnia

Lentil is one of the effective home remedies for insomnia. It contains a high amount of tryptophan, which helps in producing serotonin and melatonin. Melatonin plays a very important role in sleep. 

Lentil is rich in fibre which regulates your digestive system and helps get rid of excessive gases and bloating. They contain polyphenol which is very useful for heart health. It is also rich in iron and folate.

Ingredients you need

  • 1 large cup of soaked lentils 
  • ½ cup of cucumber pieces
  • ½ cup of onions
  • 2 chopped tomatoes
  • 1 teaspoon of olive oil
  • ½ teaspoon of salt

What you have to do

  • Add the lentil seeds, cucumber, tomatoes, and onions to a large bowl.
  • Mix all the ingredients well.
  • Lastly add olive oil, salt, and lemon to your salad.

How often you should do this –

Add this salad to your dinner daily.

19. Nuts

nuts home remedies for insomnia

Nuts like almonds, walnuts, pistachios, cashews contain varying amounts of melatonin and magnesium which helps in sleep. Nuts are rich in protein which helps to keep your body healthy. 

Walnuts contain alpha-linolenic acid, which is an omega-3 fatty acid. High levels of Omega-3 acids in your diet are associated with better sleep quality.

Ingredients you need

  • 2 walnuts
  • 4 almonds

What you have to do 

  • Soak the walnuts and almonds in a glass of water for at least 8 hours.
  • Eat the nuts, chewing on them slowly.

How often you should do this –

You can eat soaked almonds and walnuts before going to bed.

How to get rid of insomnia permanently?

Insomnia is such a problem that leads to cardiovascular diseases and increases the risk of a heart attack. Sleep plays a very important role in physical and mental health. So it very important to get rid of insomnia. A very few changes in your lifestyle helps to get rid of insomnia permanently. Those changes are

  • Maintain proper sleep hygiene like keep your bedroom in an organized manner.
  • Maintain your room at a sufficient temperature.
  • Maintain your room as dark as possible because it helps to secrete melatonin.
  • Avoid using mobiles, laptops, and tablets before going to bed.
  • Avoid heavy meals in the evening or for dinner. 
  • Use your bedroom only for sleeping.
  • Exercise regularly because it improves both physical and mental health.
  • Meditate as much as possible and keep your mind calm.
  • Try to take more food rich in substances like melatonin, tryptophan, and magnesium before going to bed.
  • Avoid drinks containing caffeine which affects your sleep.
  • Reduce alcohol consumption.
  • Try to replace the medicines which are affecting your sleep.
  • Try to avoid long naps during the daytime.

When to call a doctor?

You should visit a doctor before your problem gets worsen. Here some conditions for which you should consult a doctor.

  • When you are suffering from insomnia for more than a month.
  • If you are suffering from heartburn.
  • If you experiencing any worsening moods.
  • If you are suffering from any muscle twitchings.
  • If you are experiencing any excessive sleepiness during day time.
  • If you are facing disturbed sleep due to underlying pain.

Anything less or excessive is not at all good for health. Sleep is also like that, try to maintain it correctly.

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