Choosing From Multiple Sleep Remedies

Natural Remedies for Insomnia: Herbs, foods, Supplements

Having difficulty falling and/or staying asleep are both characteristics of Insomnia, a sleep disorder. People suffering from insomnia often feel tired upon waking, wake up often during the night, have trouble going back to sleep and/or wake up too early in the morning. Below are some of the natural remedies that help combat sleep disorder. Insomnia can be caused by physical or emotional discomfort, illness, stress, medications, and some environmental factors.

Valerian root

Since ancient times, Valerian root, a medicinal herb has been used to treat insomnia. According to Tracey Marks et al, “Valerian may help you fall asleep as it can be sedating”. Some also said Valerian takes a while before it works on insomnia patient. Before taking Valerian, consult your doctor and follow the label instructions.


Green tea contains an amino acid called L-theanine which is most helpful in combatting anxiety that interferes with sleep. It works by reducing the immune and heart rate response to stress. Consult your doctor before taking it.


Sleep/wake cycle is being regulated by a hormone called Melatonin. This hormone is very helpful in timing and our drive for sleep. This hormone put the body into sleep by lowering body temperature and causing drowsiness. According to some research, when people with insomnia take Melatonin, it restores and improves their sleep. Below are some natural sources of Melatonin:

  • Grains (oats, rolled, rice, barley)
  • Fruits and vegetables (cucumber, tart cherries, corn, tomatoes, olives, grapes)
  • Nuts and Seeds (walnuts, mustard seeds, sunflower seeds, peanuts)


Before bed, sipping warm milk such as almond milk which is an excellent source of calcium helps to reduce insomnia due to its composition of an amino acid called tryptophan. It also helps the brain to make melatonin when ingested. Below are some foods that contain Tryptophan:

  • Dairy products such as milk and cheese.
  • Poultry foods such as chicken and turkey.
  • Seafood such as sardines and salmon.

Bed-time snacks

According to a report by Shelby Harris, a director of the behavioral sleep medicine program says Combination of protein and carbohydrates is included in the best sleep-inducing foods. Eating cheese with a whole wheat cracker or a tablespoon of peanut butter with a light snack of half banana before going to bed also helps in having sound sleep.

Lavender Oil

This oil is capable of calming people with insomnia and also encourages sound sleep. To relax your body and mind, try taking a hot bath with Lavender oil.

Chamomile Tea

Taking chamomile tea, an effective, delicious and simple tea helps to ease insomnia, reduce anxiety, and calm the nerves. To get the best and outstanding result, use 2 or 3 chamomile tea bags and endeavor to make a strong brew.

 Passion flower

This is a delicious tropical flower that acts as a mild sedative. You get a sound sleep from passion flower by mixing and steeping a teaspoon of it in boiled water for 10 minutes.

Here are some foods you should avoid when suffering from Insomnia

  • Fatty foods: this food may likely cause you sleepless night and stomach discomfort because of its hardness on your digestive system.
  • Alcohol: this may lead to wake-ups in the middle of the night and also cause you to feel overtired in the morning
  • Coffee and caffeine-rich stuff: these have a great impact on your sleep; avoid taking coffee and any stuff that contains caffeine in the evening hour so as to get a sound sleep.
  • Spicy foods: this raises your temperature level and may lead to a sleepless night. Best advice is to avoid eating spicy foods in the evening.

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