10 Ways to Cure Insomnia Naturally

Insomnia or sleepless nights have become very common and quite a large percentage of people experience chronic insomnia in our society. Insomnia is characterized as habitual sleeplessness where a person is unable to fall asleep even after wanting to sleep. It affects the quality of sleep, a number of sleep hours, and overall body function. Insomnia can happen to people of all ages but is prevalent in senior citizens. Depression, anxiety, short memory, and poor concentration are typical symptoms of insomnia.

10 Ways to Cure Insomnia Naturally

image: shutterstock By Marcos Mesa Sam Wordley

People suffering from Insomnia are easily irritated, feel restless and their alertness is sluggish. With insomnia, the risk of getting a serious illness such as heart disease is higher.It is essential to treat insomnia early as possible. But do not fall prey to insomnia pills as they are addictive and come with numerous side effects including burning hands, constipation, dizziness, dry mouth, change in appetite level and daytime drowsiness. Instead, use herbal remedies to cure your insomnia gradually and completely.

Below are various herbal home remedies for curing insomnia

1. Warm Milk with Honey

Having a glass of warm milk mixed with honey is a great home remedy for insomnia or sleeplessness. Milk has an amino acid called tryptophan that induces sleep. Also, it increases the serotonin which is a natural sedative hormone released in the brain. The added honey helps to transmit serotonin faster in the brain. You can also have a turkey sandwich, banana or a snack rich in carbohydrates if you are hungry along with the milk. The Vitamin B6 present in the banana helps to convert tryptophan into serotonin.

2. Chamomile to Cure Insomnia

Chamomile is a sedative herb. Chamomile is popularly consumed in the form of tea in South America, Europe, and Mexico to cure restlessness and insomnia. It can be safely used by both women and men. AddingChamomile oil in the bath water calms the nerves or increases concentration. The oil can also be used as massages.

Chamomile tea

  • Using cool water rinse the chamomile flowers
  • Warm the water in your teapot
  • Cut ½ an apple into slices and add to the pot
  • Mash the pieces using a wooden spoon
  • Add chamomile flowers and pour boiling water
  • Cover and steep for 4 to 5 minutes
  • Add honey to taste

3. Hops

The medicinal value of hops or Humuluslupulus is hidden in its flowers. It is a native to Europe and grows fairly well in temperate climates. Hops are effective against nervousness and anxiety. Its sedative property calms the body and removes restlessness. It is a mild herb to cure insomnia. Hops are sometimes combined with Valeria to treat different sleep disorders, tension, ADHD (Attention Deficit Hyperactivity Disorder), excitability, and irritability.

Hops Tea

  • Bring the water to boil in a teapot
  • Add 2 tsp of hops flowers to the pot
  • Soak and stir the flowers for 10 to 15 minutes
  • Strain and drink the tea either cold or hot

Note: Pregnant women and people with acidic stomachs should avoid drinking hops tea

4. Lavender

Lavender with its pleasing perfume improves the quality of sleep. It strengthens the nervous system and relaxes it to create the right physiology to put the body to sleep. Applying a dab of lavender oil on your pillow sedates your brain to sleep while lying down with its perfume. Another way to use lavender is in the form of essential oil. Add a few drops of lavender essential oil into the bath water to infuse your body with lavender essence. You can even use lavender oil as a massage oil. Although women are more used to this essential oil, it works for both men and women.

5. Passion Flowers

Passionflower, a native of North and South America is known for its sedative properties. For the ancient times, it is used as a stress reducer, sedative, and sleep aid. It is a very effective herb in treating insomnia. Passionflower extract calms the nervous exhaustion, tension, worry, and restlessness. It does not pose any health threats even when taken in excess doses. Passionflowers can be caused in the form of tea.

Passionflower tea

  • Take 1 tsp of dried passionflower leaves
  • Add the leaves in 8 ounces hot water in a teapot
  • Let steep and strain

Drink this tea before going to bed to have a sound sleep.

6. Valerian

Valerian herb is derived from the root of a perennial flowering plant. It is used commonly to treat sleep-related disorders, especially insomnia. It is often combined with other herbs such as lemon balm, hops, and other herbs to treat nervousness, excitability, hysterical states, upset stomach, migraine, headaches, and restlessness.  Valerian has shown to decrease nightmares and nighttime waking.

Valerian Tea

  • Fill your teapot with hot tap water
  • Add 1 teaspoon or 2 grams of Valerian root
  • Bring the water to boil
  • Let steep for 20 minutes
  • Strain the mixture to get bright brown tea

Note: If you prefer, you can use an infusion device filled with valerian root instead of adding the herb directly into the water.

7. Wild Lettuce

Wild lettuce is a nervine and mildly sedative herb used for treating insomnia and restlessness. This herb is derived from the seeds, sap, and leaves of the wild lettuce plant. It calms the brain with its analgesic compounds. Other than sleep-related problems, it is used to treat asthma, urinary tract problems, painful menstrual periods, high sex drive in women, poor circulation, joint pain and swollen genitals in men.

Wild Lettuce Tea

  • Take a cup of water in a kettle
  • Bring the water to boil
  • Add 2 tsp of dried Wild lettuce leaves in a teapot
  • Add water from the kettle into teapot
  • Let steep
  • Strain the mixture to get wild lettuce tea

If straining is tedious, use an infuser.

8. California poppy

California poppy is a sleep-promoting and sedative herb, which is used in various herbal remedies for promoting sleep, relaxation and ease anxiety. It has analgesic and sedative properties and is safe for consumption to both adults and children. Studies have shown that California poppy improves quality of sleep.  It can be consumed in the form of tincture or tea.

California poppy Tea

  • Take a cup of water in a kettle
  • Bring the water to boil
  • Add 1 tsp of dried California poppy flowers
  • Transfer water from the kettle to teapot
  • Let steep and strain

9. Kava Kava

Kava Kava is a native of Fiji and South sea islands. The tea of this herb is Fiji’s national drink. It relaxes the body and gives a calm feeling. It decreases fatigue and sleeplessness. Kava Kava is consumed in the form of tincture or tea.

Kava Kava Tincture

  • Take a pint jar
  • Add half of the jar with kava root
  • Fill to top with vodka
  • Stir the mixture and keep it to steep for more than 5 weeks in a dark and cool place
  • Strain the mixture using a cloth to get the tincture

10. St. John’s Wort

St. John’s wort is quickly becoming a popular therapeutic herb. It is a yellow flowering plant, native to Europe. This herb had been used in a variety of medicines from the times of ancient Greeks. Research shows that St. John’s wort relieves mild depression and chronic insomnia. It treats the imbalances in the brain. A minor side effect of this herb is it makes your skin sensitive to sunlight. So reduce the dosage if you are going be in outdoors under bright and direct sunlight.

St. John’s Wort Tincture

  • Take a pint jar
  • Add fresh flowers of St. John’s Wort
  • Add 95 proof potato vodka
  • Let it sit for 30 days
  • Strain the flowers out

Consume up to 20 drops daily.

St. John’s Wort Tea

  • Take a cup of water in a kettle
  • Bring the water to boil
  • Add 4 to 5 teaspoons of John’s Wort flowers in hot water
  • Transfer the water from the kettle to teapot
  • Let the hot water to seep for 4 minutes and strain the flowers out.

Additional Tips

  1. Perform Yoga, Tai Chi or Cardio exercises daily for at least half an hour to decrease anxiety and depression to treat insomnia.
  2. Listen to meditative and soothing music before going to bed for a few minutes
  3. Drink herbal tea or tincture made of sedative herbs
  4. Practice CBT or cognitive behavioral therapy. It changes the feelings of stress and depression and retrains the body to fall into deep sleep.
  5. Visit a good therapist who can naturally reset your body’s biological clock and sleep rhythms.
  6. Take hot bath with water having temperature between 98 and 100 degrees
  7. If you are on certain medication, consult your doctor and ask if any of those are causing insomnia. Some of the decongestants, thyroid medication, beta-blockers, too much caffeine and anti-depressants have shown to cause insomnia.
  8. Create a friendly environment for sleeping. Remove digital electronics such as laptops and phones from the room that can wake you up at night. Use shades of out lights. Set the room temperature between 60 and 70 degrees F.
  9. Use a comfortable pillow and bed. Too hard or soft pillow and the bed can add to the restlessness.
  10. Do not eat, watch television or quarrel with your partner on bed. Keep the room quiet and use the bed just for sleeping.

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