Top 10: the best home remedies for insomnia
“Sleep is the only medicine that gives ease.”
Sophocles
The amount of sleep you need varies from person to person, but it is recommended to sleep between 6 and 8 hours a night. There are some people who feel fine getting only 4 or 5 hours of sleep, whilst others need more than 8 hours to really feel rested.
The truth is, only you know how much sleep you actually need.
If you stop sleeping well, it’s going to impact mind and body. If you’ve seen films like Fight Club, The Machinist or Insomnia, you’ll know what we’re talking about.
There is a reason Gabriel García Márquez described insomnia as a plague that wipes your memory if it gets to you.
So, if you have trouble sleeping, you need to learn how to combat insomnia. We are going to show you 10 home remedies for insomnia that you yourself can prepare and put into practice.
Home remedies for insomnia
1. Valerian tea
Valerian is known for its sedative effect, and is not only used to promote better sleep, but also to help treat anxiety and depression.
To prepare your tea, add one tablespoon of dry valerian leaves to boiling water. Leave the tea to infuse for a couple of minutes, keeping it covered. Drink it hot before bed.
As with all herbal teas, we recommend not to use sweetener, as it will have the opposite effect to what we’re looking for.
2. Chamomile tea
Chamomile helps relax your muscles and also has the bonus of aiding digestion. It is very sweet and is suitable for adults and children alike.
To prepare your tea, put a few dried chamomile flowers in boiling water. Leave it to boil for a couple of minutes and drink it hot after brushing your teeth, just before bed.
3. Orange flower tea
Orange flowers (also known as azahar flower) smell delicious, are relaxing and have an anxiolytic effect, which can help you to fall asleep and stay asleep.
Put 10 orange flowers in a cup of boiling water. Leave it for a couple of minutes and strain. Serve and drink it hot just before bed.
4. Cannabis tea*
The cannabis plant has a calming effect, which can help you sleep better. However, be sure to to use an appropriate strain that is high in CBD and low in THC.
You can find pre-made products containing this marvellous plant, which already have a suitable dose of CBD and THC so as not to produce any unwanted effects. If you’d like to know more, please visit.
*Always check to see if it is legal in your jurisdiction before obtaining any cannabis-based product.
5. Hops tea
Hops (yes, the same ingredient used in beer) is a plant that calms nerves, helps reduce stress and combats insomnia.
To make your herbal tea, take a couple of tablespoons of hops and place them in boiling water, strain and drink warm.
You can also put a little bag of hops under your pillow.
6. Lettuce tea
Lettuce contains a substance called lactucarium, which has a calming, sedative and analgesic effect. For this reason, lettuce water helps you fall asleep and stay asleep through the night.
To prepare your lettuce tea, put the central part and the stalk of the lettuce in boiling water for 5 minutes. Then, take it off the heat and let it cool for 10 minutes, then strain. Drink it 20 minutes before going to bed.
7. Cherry juice
Cherry juice increases melatonin levels, which is very effective in combating insomnia. Not only does it help you sleep better, it has a very pleasant taste.
To prepare your cherry juice, wash the cherries and remove the stones, then mix with brown sugar or honey. Let it sit for two hours and add water to taste until the sugar or honey dissolves. Boil the mixture until it thickens and let it cool.
Drink it during the day and before sleeping.
8. Linden tea
Linden flower has a sedative and anxiolytic effect, it is antispasmodic and, if that weren’t enough, it also eases sore muscles.
You can find ready-made linden tea at the supermarket, or you can boil a couple of tablespoons of linden flowers in boiling water for a few minutes.
It’s best to drink it hot before bed.
9. Lavender oil
Lavender doesn’t just smell amazing, it helps relax the nervous system, reduces stress and helps you fall asleep.
You can make your whole room smell amazing by using lavender essential oil, give yourself a massage using lavender oil, or make lavender tea to drink just before bed.
10. Exercise
Exercise helps fight stress and anxiety, which can often cause insomnia. This is why exercising can help you to fall asleep and sleep better.
Just keep in mind that you should aim to exercise (whether that’s running, dancing, swimming, or any other physical activity you like) at least four hours before bed. That way, you ensure your body has enough time to rest without being overstimulated before you go to sleep.
If you have already tried our top 10 home remedies for insomnia and you are still having trouble falling asleep or sleeping well, we recommend that you consult a specialist to receive a diagnosis and suitable treatment.
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