Insomnia is an inability to fall or stay asleep. It can also cause you to wake up too early and not be able to go back to sleep. Insomnia can be caused by medical or psychiatric conditions, medication, stress, and certain substances. No matter the cause of your sleeping difficulties, insomnia can affect your energy, mood, work performance, health, and quality of life. Home remedies for sleep can help you get the rest you need at night so you can be productive during the day. Unlike sleep medications, you can safely use natural remedies for sleep, as they do not have side effects or the potential for addiction.
Valerian is known for its calming and sedative properties. Valerian is believed to work by increasing the amount of GABA (gamma-aminobutyric acid) in your brain. GABA aids in regulating the action of nerve cells and has a calming effect. Valerian is also a popular natural anti-anxiety reliever.
- One teaspoon of dried valerian root.
- Eight ounces of boiling water.
- An infusion device, such as a tea ball, or a strainer.
- Coffee mug.
- Honey or milk, if desired.
Valerian’s calming properties make it one of the most effective natural sleep aids you can use. Many people choose to drink valerian tea, and you can easily make your own at home. Boil eight ounces of water, and pour the water into a clean coffee mug. Put one teaspoon of dried valerian root into your infusion device or directly into the coffee mug. Cover the mug, and allow it to steep for 15 minutes. Uncover the mug, and remove the infusion device or strain the valerian root out of the water. Add honey or milk to your tea, if desired.
There’s a reason you get sleepy after you eat turkey on Thanksgiving. Turkey contains tryptophan, an amino acid similar to serotonin and melatonin, that can help your brain get into a relaxed state. One study conducted in France indicated that consuming carbohydrates, such as whole-grain bread and honey and foods containing serotonin-producing tryptophan, such as turkey, seeds, and nuts, promoted restorative sleep in soccer players. This study implies that foods containing tryptophan may be one of the best home remedies for good sleep at night you can try.
Foods containing tryptophan, such as:
- Whole wheat bread.
- Brown rice.
Incorporate foods containing tryptophan into your evening meal or as a light after-dinner snack. You could have turkey for dinner, a piece of whole wheat bread with honey on it for a snack, or some brown rice as a side dish with dinner, for instance.
Insomnia can be caused by a magnesium deficiency. Magnesium’s calming effect makes it one of the best natural sleep aids you can try. One study showed that higher levels of magnesium helped provide better and more consistent sleep.
Foods containing magnesium, such as:
- Almond butter
- Pumpkin seeds
- Dark chocolate
A few hours before going to bed, have a snack containing magnesium. You could have some crackers with almond butter, a banana, and a few almonds, or a handful of pumpkin seeds, for instance.
Cherries possess a fair amount of melatonin, a chemical that helps control your body’s internal clock. One research study indicated that eating a handful of cherries, especially tart cherries, a few hours before bed helped people sleep better.
- Tart cherries or cherry juice.
As far as home remedies for sleep go, cherries are a great one because they contain a fair amount of melatonin. Eat a handful of tart cherries three hours before you go to bed. If you have chronic insomnia, try drinking one cup of cherry juice twice a day to help you sleep at night.
Chamomile is one of the most effective home remedies for sleep you can use because it relaxes your muscles and has sedative properties. Chamomile tea is a popular natural sleep aid you can make at home.
- One-fourth cup of fresh chamomile flowers or two tablespoons of dry chamomile flowers.
- Four cups of water.
- Coffee mug.
- Honey, milk, and lemon juice, if desired.
Here is a recipe for chamomile tea that helps you sleep. Put one-fourth cup of fresh chamomile flowers or two tablespoons of dry chamomile flowers into a teapot. If you are using fresh flowers, only use the flower heads. In a saucepan, bring four cups of water to a boil. Pour the boiling water into the teapot over the chamomile flowers. Cover the teapot, and allow it to steep for five to six minutes. Drink the tea when it’s fresh. Add honey, milk, or lemon juice to your tea, if you desire.
6. Lavender Sleep Sachet
Essential oils are effective for inducing drowsiness and relaxing you. Some researchers examined what happened to the brainwaves of individuals who underwent aromatherapy with lavender. The study found that the brainwaves of those undergoing aromatherapy showed brainwaves that indicated a state of drowsiness. Lavender’s calming effect makes it one of the best natural sleeping aids when you’re experiencing insomnia.
- Two six-inch square of breathable fabric, such as muslin, cheesecloth, or thin cotton.
- Safety pins.
- If you are not a sewer, you can purchase a pre-made sachet or bag.
- Dried lavender flowers.
- Lavender essential oil.
As far as natural sleeping aids go, lavender is a great one. You can make your own lavender sleep sachet at home to help you sleep better. Use safety pins to pin the two six-inch squares of fabric together so that the colored or patterned side of each piece is facing inward. You will turn the sachet inside out after you have sewn it together. Thread your needle, and sew together three of the four sides. It doesn’t have to be perfect, but ensure there are no large gaps.
Turn the sachet inside out so that the colored or patterned part of the fabric is now showing. Fill the bag with dried lavender flowers, and leave enough room at the top of the bag in order to tie it off. Put a drop or two of lavender essential oil into the bag before you tie the bag off with ribbon. If you purchase a pre-made bag, fill it up with dried lavender flowers and a drop or two of lavender essential oil before tying the bag off. Place your lavender-stuffed bag under your pillow, in your pillowcase, or on your bedside table.
7. Warm Milk
Warm milk is also effective as far as home remedies for sleep go. Milk contains tryptophan. Additionally, milk is an excellent source of calcium, which aids in regulating melatonin production. Calcium is also effective at reducing stress.
- Microwave-safe coffee mug.
Warm milk is one of the simplest natural sleep remedies you can use. Pour some milk into a microwave-safe coffee mug. Warm the milk a little in the microwave, ensuring that it is not too hot to drink. Enjoy a glass of warm milk before you go to bed to help yourself sleep.
8. Saint John’s Wort
This vine is excellent at relaxing the body and calming the nerves which make it a great home remedy for sleep. In addition, it is also a strong natural antidepressant, being able to boost serotonin levels in the brain. this, in turn, gives the melatonin levels a boost, thus allowing you to sleep better and get more rest.
- 2 teaspoons of dried Saint John’s Wort flowers/herb tops.
- boiling water.
- honey & lemon (optional).
Steep the dried flowers for 5 to 10 minutes, strain the liquid, and drink it once it’s cooled off, about 30 minutes before bed.
Note: Thanks to its effects on serotonin production, Saint John’s wort is also featured in our article on the best home remedies for depression.
Nutmeg contains myristicin, which works like a tranquilizer, making it one of the most effective home remedies for sleep you can try. As an added bonus, nutmeg also helps with indigestion and depression.
- One-half teaspoon of nutmeg.
- One teaspoon of raw honey.
- One teaspoon of water.
- A pinch of cinnamon.
- One cup of milk.
- Coffee mug.
In a coffee mug, combine one-half teaspoon of nutmeg, one teaspoon of raw honey, one teaspoon of water, and a pinch of cinnamon. In a saucepan, bring one cup of milk to a boil. Pour the boiling milk into the coffee mug, and stir thoroughly. Drink this mixture before you go to sleep.
Some researchers say passionflower can reduce anxiety as effectively as oxazepam, a prescription anti-anxiety medication. In one four-week double-blind study, passionflower’s effectiveness was compared to that of the drug on individuals with generalized anxiety disorder. The anti-anxiety medication worked faster. However, passionflower was as effective as the prescription drug at relieving anxiety. Unlike oxazepam, passionflower did not have any side effects, such as drowsiness. When your mind is calm, you can sleep better. Passionflowers is perhaps one of the most powerful home remedies for sleep you can use.
- One-fourth cup of fresh passionflower leaves.
- Two cups of water.
- Coffee mug.
- Honey, milk, or sugar, if desired.
You can make your own passionflower tea at home to help you sleep. Put two cups of water and one-fourth of a cup fresh passionflower leaves into a saucepan, and bring the water to a boil. Allow the water to boil for 15 minutes. Remove the saucepan from the heat, and allow the mixture to cool before straining out the passionflower leaves. Pour some of the tea into a coffee mug, and add honey, milk, or sugar to it, if desired. Enjoy a cup of passionflower tea before you go to bed at night.
11. Lemon Balm
As far as home remedies for sleep go, lemon balm is an excellent one. Lemon balm can lift your mood and induce relaxation and calmness. Research studies show that lemon balm has a sedative effect. However, it should also be noted that lemon balm in high doses (1800 milligrams or more) can actually increase anxiety.
- Two tablespoons of dried lemon balm or eight to 10 tablespoons of fresh lemon balm.
- One cup of boiling water.
- Two teaspoons of dried chamomile.
- Honey, if desired.
- Coffee mug.
Put two tablespoons of dried lemon balm or eight to 10 tablespoons of fresh lemon balm into a coffee mug. Pour one cup of boiling water on top of the herbs. Cover the mug, and allow it to steep for five minutes. Strain. Add honey, if desired. Enjoy a cup of lemon balm tea 30 to 35 minutes before you go to bed.
Catnip isn’t just for cats – it’s also one of the best home remedies for getting sleep. Catnip contains nepetalactone. This compound can make cats a little wild, but it can make people drowsy and relaxed.
- One to two teaspoons of dried catnip or three to four teaspoons of fresh catnip.
- One cup of boiling water.
- Honey, milk, and sugar, if desired.
- Coffee mug.
You can make catnip tea to help yourself get to sleep at night. Put one to two teaspoons of dried catnip or three to four teaspoons of fresh catnip into a coffee mug. Pour one cup of boiling water over the catnip. Cover the mug, and allow it to steep for 10 minutes. Add honey, milk, or sugar, if desired. Drink catnip tea 30 minutes before you go to bed.
Insomnia can affect your mood, energy, work performance, health, and quality of life. Thankfully, you don’t need to worry about how to cure insomnia anymore. These home remedies for sleep aid you in getting the rest you need at night. Have you tried any home remedies for sleep? Please share them with us in the comments section.