Insomnia is a very common sleeping disorder, a decent sleep relaxes the body and mind, which gives you the energy to tackle the day. If every night you have to struggle to catch a few hours of sleep, it means you wake up exhausted the following day. Lack of sleep can mess up your immune system, leaving you vulnerable to any number of diseases. Home remedies for insomnia are some of the solutions you can look at when suffering from sleep loss, rather than popping sleeping pills every night to catch a few winks. Besides being harmless or having very minimal side effects, home remedies for insomnia are available cheaply and quickly.
Our best home remedies for insomnia will help you fall asleep faster.
1. Tart Cherry Juice
People have been using tart cherry juice as a sleeping aid for a long time. Cherries are some of the foods that help the body produce melatonin, the chemical that controls the sleep-wake cycle. The tryptophan in cherries converts to serotonin and eventually, melatonin. Cherry juice is one of the home remedies for insomnia that ensures a peaceful sleep.
- Clean 15 cherries then remove the pit by using a butter knife to wedge them out.
- Put the cherries in a blender, add sugar and blend, or use a natural sweetener like agave syrup or honey.
- Add water bit by bit to balance the consistency.
- Strain the juice to remove the chunkiness.
- Have a glass.twice daily.
2. Chamomile Tea
Chamomile tea is a time-honored home remedy for insomnia in many cultures. The herb, Anthemis nobilis, has sedative properties that are safe for both adults and children. Besides sleep loss, chamomile is useful in treating restlessness and irritability.
- Boil a cup of water then pour it into a teapot.
- Measure 4 tablespoons of fresh chamomile flowers or 2 tablespoons of dried chamomile and be sure to pack the spoon tightly.
- Add the chamomile flowers into the teapot and stir.
- Close the lid and give the mixture five minutes to steep. For a stronger brew, leave it to steep for more than five minutes.
- Pour the tea through a sieve.
- Add a teaspoon of honey for sweetening.
- Take the tea 20 minutes before bedtime.
- Chamomile tea can stay refrigerated for a week.
* Careful if you are allergic to chrysanthemums or daisies, you may have a reaction to chamomile.
3. St. John’s Wort
Another herb that serves as one of those powerful insomnia home remedies is St. John’s Wort. It is effective due to the presence of hypericin. The compound works by increasing the levels of serotonin in the brain, thus boosting melatonin, which promotes sleep.
- Freshly boil a cup of water.
- Add 2 teaspoons of dried St. John’s Wort (can be the flowers or top of the herb).
- Give the mixture ten minutes to steep.
- Strain then drink in the morning or half an hour before bed.
- Add lemon juice or honey for flavor.
4. Milk and Honey
Milk contains tryptophan, a sleep-inducing amino acid that enhances the production of serotonin, which is a natural hormone with sedative properties produced in the brain. Honey in this instance increases the pace at which the hormone gets to the brain.
5. Lavender Bath
A warm bath is one of the first home remedies for insomnia you should try out. Sleep loss is sometimes a result of exhaustion, which you can cure with a hot bath. Lavender acts as a tonic that soothes the nervous system, hence its use as an alternative treatment.
- Draw a hot bath (98-100 degrees).
- Add 3-10 drops of lavender oil, depending on the size of the bath and stir.
- Soak in the bath for thirty minutes.
* You can massage the essential oil into your skin before bed. For every ounce of vegetable oil, add ten drops of lavender oil then apply on the body and rub gently.
6. Lemon Balm Tea
Lemon balm has several healing properties and has been in use for eons. Its mood uplifting traits are what makes it one of the top home remedies for insomnia. Depression is a huge trigger for sleep loss; therefore, calming yourself reduces its effects.
- Boil 8 ounces of water (one cup) then put in a mug.
- Add 2 tablespoons of dried lemon balm and 2 teaspoons of dried chamomile.
- Leave for five minutes to steep.
- Strain then drip a few drops of honey to taste.
- Drink 30-45 minutes before bed.
The scientific name of hops is Humulus lupulus, and it is the primary flavoring component in beer. It also makes one of the most effective home remedies for insomnia because it triggers sleepiness. The vine has calming effects, and that is why it is a popular treatment for nervousness. You can make hops tea to get rid of stress just before bed.
- Put 2 tablespoons of hops into a jar then cover with boiling water.
- Close the jar and leave it for 5 hours or the whole night to steep.
- Strain the mixture then reheat or chill depending on your preference.
- 30-45 minutes before getting into bed, drink a cup of hops tea.
- The blend is still good even after two days in the fridge
This herb from the mint family has sedative properties, which make it an excellent natural treatment when suffering from a sleep disorder. It contains a compound called nepetalactone that induces relaxation and drowsiness in humans.
- Boil a cup of water.
- Mix with 1 or 2 teaspoons of dried catnip. If you are using fresh catnip, up the dose to 3 or 4 teaspoons.
- Cover the concoction and steep it for ten minutes.
- Add honey to taste and drink 30 minutes before bedtime.
9. Green Tea
Green tea is one of the go-to home remedies for insomnia because it contains the amino acid L-theanine, which balances out the harmful effects of caffeine. The amino acid has mood-modulating effects as well, so it can reduce anxiety and depression. Drinking green tea before sleeping can help improve your REM cycles.
- For every cup of water, use a teaspoon of green tea leaves (or a bag).
- Place a strainer over a mug and put tea leaves.
- Heat (don’t boil) a cup of water.
- Pour the water over the tea leaves.
- Let it steep for 2-3 minutes but not longer.
- Let the tea cool and drink.
Valerian makes the list of useful home remedies for insomnia because it contains sedative properties. The herb is used to provide relief for individuals suffering from nervousness and restlessness. Valepotriates, which are highly concentrated in the roots, give the plant its medicinal properties. Valerian doesn’t have the side effects of synthetic sedatives and is very effective for menopausal women.
- Warm a cup of water. Don’t make Valerian tea with boiling water because you may destroy some of the phytochemicals.
- Add dried and grounded Valerian root to the water.
- Cover and leave it to steep for ten minutes to allow the components to infuse with water.
- Add honey to sweeten because valerian root is bitter.
11. Yoga Poses
Even if you don’t usually do yoga, a few techniques can help you clear your head and stretch your muscles. Tightening of the joints and muscles can make it hard to relax, which interferes with sleep cycles. Minimizing stress helps you sleep faster.
- Stretch the muscles in the neck by doing a few rolls.
- Do shoulder rolls next. The shoulder blades are some of the most affected by stress.
- Close the routine with 5 arm stretches and 5 back stretches.
- Keep the poses simple to unwind the muscles without elevating the heart rate.
12. Passion Flower Tea
Nervous exhaustion, mental worry, and overworking are some of the biggest causes of insomnia. Passion flower has calming properties that relieve the mind and body of all these. Both children and adults with sleep problems can take passion flower to soothe their nerves and enhance sleep quality without fretting over side effects.
- Boil a cup of water.
- Put a teaspoon of passion flower leaves in a muslin bag.
- Add to the hot water and leave it to steep for ten minutes.
- Strain the tea and take it an hour before sleeping.
- Limit your drinks to a cup every 24 hours.
13. Lavender Sleep Sachet
Aromatherapy is very effective in relaxing the mind, which helps promote sleep. A lavender sleep sachet is a creative way to practice aromatherapy at home without spending too much. Lavender has sedative properties, which is why its scent makes people drowsy. The herb is also used in elevating moods, which is helpful for someone with depression.
- Find a lightweight, breathable fabric, of thin cotton or muslin.
- Cut the cloth in small sizes. If the cloth is patterned or colored, those parts should be inside.
- Using a thread and needle, sew 3 of the four sides. Ensure there are no gaps.
- Turn the sachet inside out then fill with dried lavender, but leave enough space at the top for tying.
- Add 2 drops of lavender oil.
- Tie the sachet.
- Put it on the bedside table, inside the pillowcase, or under your pillow.
14. Wild Lettuce
The medicinal nature of wild lettuce has made it a popular option to treat many ailments, including insomnia. It’s calming and relaxing effects will make it easy to fall asleep. An individual with restless leg syndrome and chronic sleep loss will find wild lettuce very helpful. It is safe for use by children in small doses only.
- Place 1-2 teaspoon of wild lettuce in a cup.
- Pour boiling water into the cup to cover the plant.
- Cover it and let the blend steep for 10-20 minutes.
- Add lemongrass or stevia for flavoring.
- Drink a cup three times a day. Be careful not to overdose because it has mild opium effects.
A number of things can be the reason for your insomnia, from medication to stress. However, lack of sleep doesn’t necessarily mean you should turn to over the counter medications. Try some of these home remedies for insomnia and see their results. If your sleep loss persists, consult a professional to determine if it’s an underlying symptom of another issue that cannot be treated by the mentioned home remedies for insomnia.