5 Natural Treatments for Insomnia

How to Overcome Insomnia and Sleep Better Naturally

In this article I’ve put together a list of 5 natural treatments for insomnia that can help you to get to sleep easier and wake up feeling refreshed.

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5 Natural treatments for insomnia

Insomnia is something I’ve struggled with a lot in the past.

I’m sure you know what it’s like. You toss and turn for hours on end, with hundreds of thoughts going through your head and worrying about how you’ll function the next day with barely any sleep.

Insomnia is linked with heart disease, type 2 diabetes, obesity, and depression.

Lack of sleep can also lead to irritability, reduced concentration, poor memory and increase your chances of being in an accident. [1]

People suffering from chronic insomnia usually have high levels of stress hormones, especially cortisol, so bringing down stress levels is essential for getting a good night’s sleep.

Stress Hormone Testing

If you’re suffering from chronic insomnia and you’d like to check your cortisol level without needing to see a doctor, you can order a test online from Walk-In Lab.

Then all you need to do is visit a local lab at a time that is convenient for you and your results will be available online within one to two days.

There is a Cortisol Blood Test – AM, which tests for cortisol in the morning when it’s at it’s peak or a Random Serum Cortisol Blood Test which can pick up low or excess cortisol levels.

See the tests available here

Remedies for insomnia

Here are 5 natural treatments for insomnia:

1. Valerian

Valerian is one of the most popular herbs for insomnia.

It’s a sedative herb but it won’t leave you feeling groggy in the morning. 

Valerian is also helpful for anxiety, emotional stress, irritability and tension headaches.

2. Melatonin

Melatonin is a hormone secreted by the pineal gland in the brain that helps the body prepare for sleep.

As we get older, the amount of melatonin produced in our body decreases

Exposure to bright light at night-time, like watching TV or being on your phone or laptop right before bed also inhibits the release of melatonin.

Melatonin supplements can help to reset your body clock and they’re especially helpful for shift workers or anyone suffering from jet lag.

3. Magnesium

Magnesium is a mineral that helps to lower cortisol levels, relax the body and reduce anxiety and stress.

Magnesium is found in green leafy vegetables, fruit, nuts and dark chocolate.

Magnesium can be taken orally by tablet or powder or it can be absorbed through the skin by applying magnesium oil or adding magnesium flakes to your bath.

4. Chamomile

Chamomile is a mild sedative that helps the body prepare for sleep and it also improves sleep quality. [2]

Chamomile tea is one of the most popular herbal teas and it’s a good one to have after dinner as its caffeine free.

5. Passionflower

Passionflower is useful for insomnia and anxiety. It’s especially helpful for those who wake frequently throughout the night and have trouble getting back to sleep.

White noise

Noise from traffic, barking dogs or a partner snoring can make it harder to fall asleep, so listening to soothing nature sounds from a white noise machine, like waves crashing on the beach or a waterfall can help with relaxation and cover up those annoying sounds.

Sleep better

Tips for a better night’s sleep

  • Avoid using your phone, computer or tablet before bed
  • Go to bed and wake up at the same time, even on weekends
  • Avoid exercising two hours before bedtime
  • Minimize caffeine, especially after lunch
  • Read for 30 minutes before bed

I hope these tips will help you to overcome insomnia naturally and get a restful night’s sleep.

Have you tried any natural remedies for insomnia? Let me know in the comments below.

Also, come and say hi over on Facebook for more natural health remedies.

Natural Treatments for Insomnia and Sleep Problems

Kelly Martin

Hi, I'm Kelly Martin, a qualified Nutritionist and Herbal Medicine Practitioner. I have a passion for all things natural, healthy and holistic. I created this blog to share my knowledge and inspire women who are looking for natural health solutions. Read more

This Post Has 13 Comments

  1. Hey Kelly! This is a great article. I often have issues sleeping at night. I do often drink Chamomile tea and that does actually help. Never knew about Valerian. I am going to add this to my list when I head over to my local health food store. Thanks for all the tips

  2. I don’t suffer from insomnia as such but take around an hour to get sleep every night. I will try out one of these herbs and avoid using my mobile before going to sleep. Thanks for the insights.

  3. Melatonin is really helpful. It really aids in sleeping. Also, it’s natural and easy to take.

  4. I’m going to have to give these a try. I’ve been having a really hard time getting to sleep lately. Even when I do go to sleep, I wake up all night.

  5. Thanks so much for this resource! I really need it – I’m a terrible sleeper and I’ve been taking sleeping pills but they affect me heavily for too long and I’m tired at work.

  6. I find myself having a hard time sleeping when I have so much on my mind, or have tasks for the day that I didn’t finish. I will try these natural remedies you mentioned. Sounds like something that can help me, thanks!

  7. I’ve been struggling with insomnia lately and would love to try this out. I just miss sleep! Thanks for sharing.

  8. I’ve always heard tea is a great way to get back some of those sleepless nights. Chamomile tea is a personal favorite.

  9. Such a perfect article for me, since I suffer from insomnia now and then. I could also recommend this to my father who suffers from insomnia too.

  10. I am sure that people who suffer from insomnia will find this useful!

  11. great natural cures here! I’ve found that ASMR really works for me too – you can find videos on youtube.

  12. This is a really helpful article for people suffering from insomnia. My husband is taking valerian root supplements to help him sleep. I will also give him more magnesium rich food to help him have a more restful sleep.

  13. I love chamomile tea and have found that helps. I’ve also found that melatonin helps for sleeping through the night.

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