Natural Remedies for Insomnia

Insomnia is the inability to fall asleep, or chronic sleeplessness. If you find yourself suffering from insomnia, try some of these natural remedies to help you get to sleep and stay asleep. A doctor should be consulted before trying many of these natural remedies, particularly if you have certain medical conditions such as pregnancy or diabetes.

1. Melatonin
Melatonin is a hormone that naturally occurs in the body, converted from seratonin at night. Melatonin can be a very effective short-term sleep aid, as long as it isn't used by people with depression, schizophrenia, or are pregnant or nursing. Take melatonin about half an hour before bedtime.

2. Valerian (or valeriana officinalis)
Valerian is a natural herb that has been used for a long time as a cure for insomnia. Although it doesn't work for everyone, valerian isn't shown to be addictive or have serious side effects. If you decide to try valerian, be aware that it may take weeks to work and should not be taken for more than a few months.

3. Cut out caffeine
You may not realize it, but that soda or coffee you're having around 6:00 may be what's keeping you awake at 9:00. To help get to sleep and get rid of your insomnia, cut out caffeine for the few hours you go to bed. Caffeine is a stimulant and it needs time to get out of your system before you head to bed.

4. Cut out sugar before bed
As with caffeine, sugar before sleep will probably keep you awake. Sugar is a form of energy, so consuming it before you want to sleep is a bad idea. Getting rid of insomnia may be as simple as not eating sweets at night.

5. Yoga
Start doing some yoga before you go to bed as an easy, natural remedy to insomnia. Yoga performed daily will help you sleep better and for longer periods, although it could take a few weeks to work.

6. Lavender
Lavender is a pleasant smelling plant whose flowers contain an oil that is often used in aromatherapy. There are many ways to use lavender to treat insomnia, such as adding lavender oil to a bath or sleeping with a pillow scented with the oil. You can also try heating lavender oil in your bedroom using an oil heater, or purchasing dried flowers, lotions, bath gels, or lavender tea.

7. Chamomile tea
Chamomile tea was used by Peter Rabbit's mother to help ease his stomach and get him to sleep, and with good reason. To help you relieve your insomnia, try drinking a warm glass of chamomile tea half an hour before bedtime while doing something relaxing, such as reading a book or taking a bath.

8. Accupuncture
For some people, accupuncture can aleviate insomnia within a few weeks of treatment. It can definitely be worth a try when you're at the end of your rope and nothing else is helping.

9. Light exercise before bed
Light exercise before going to bed can be a great way to cure insomnia. Just make sure you don't work up a sweat or do anything to vigorous; this will have the opposite effect. Try some simple stretches, followed by a set or two of situps and leg exercises.

10. Music
Many people benefit to listening to gentle, relaxing music or sounds as they're trying to fall asleep. This will also help you feel more rested when you awake and help prevent you from waking up all night.

See also "Natural Sleep Aids for Kids."