30 Natural Home Remedies for Insomnia in Adults

Overview

Insomnia is a sleep disorder that is characterized by difficulty staying or falling asleep. This will result in daytime fatigue, poor performance, irritability, depression, tension headaches, and various other problems. Those with insomnia usually take sleep-inducing drugs or tablets as sleeping medications. However, there are many home remedies for insomnia at home. In this article, we will provide you with the top 30 home remedies for insomnia: causes, symptoms, and prevention.

Check also: 27 Natural Home Remedies for Sleep Apnea in Toddlers & Adults 

What Causes Insomnia?

There are two types of insomnia: acute and chronic. Chronic insomnia lasts for a few months or even longer. On the other hand, acute insomnia is often more common and usually lasts for about days or weeks.

So do you know the reasons for this disorder? Yes! They often include:

• Stress
• Anxiety
• Psychotic disorders ^[1]
• Disruptions in sleeping environment
• Poor sleep habits
• Life changes
• Chronic pain
• Breathing difficulties
• Caffeine or other stimulants
• Certain medical problems such as arthritis, acid reflux, heart failure
• Others

Besides, it can also be an adverse effect of such certain medications as corticosteroids, beta-blockers, alpha-blockers, angiotensin-converting enzyme inhibitors, and more.

See also: 30 Natural at Home Remedies for Acid Reflux in Adults 

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What Are The Symptoms of Insomnia?

People experiencing insomnia usually have these symptoms:

• Waking up too early in the mornings
• Trouble when staying or falling asleep
• Not feel well-rested after a sleep
• Daytime sleepiness, or tiredness
• Anxiety, irritability, or depression
• Difficulty paying attention, remembering or concentrating
• Ongoing worries during a night’s sleep

Read more: 27 Natural Home Remedies for Snoring Problem in Toddlers & Adults

When To See Your Doctor?

Sleep plays an important part in your life as it maintains your health. However, sleeplessness or insomnia impacts you mentally and physically. Those with insomnia will have a poor quality of life in comparison with those who sleep well.

• Below are some complications of insomnia reported:
• Mental health disorders (anxiety, depression, or stress)
• Lower performance at study or on the job
• Slowed reaction
• Insomnia makes you get an increased risk of accidents while driving
• Severity or a higher risk of long-term diseases (high blood pressure, heart disease)

If you get prolonged insomnia, you should make an appointment with your doctor to know the true causes of your sleep problem as well as get further treatments.

In this case, the combination of medications with home remedies to get remove disorder quickly is necessary. This article has many things you should follow.

Find also: 58 Best Natural Home Remedies for High Blood Pressure Control

Some Tips For Insomnia Prevention

Insomnia usually makes it difficult for you to do activities during the day. Below are some tips for insomnia prevention you should know:

• Well sleep habits can prevent insomnia and boost sound sleep:
• Limit naps
• Maintain your bedtime and wake-up time consistent daily
• Stay active (do exercises, do yoga) — regular activities helps maintain a good night's sleep.
• Carefully use your medications because some of them contribute to insomnia.
• Stop alcohol, caffeine, and nicotine.
• Avoid large meals as well as beverages before bedtime.
• Taking a warm bath or soak feet in lukewarm water before your bedtime
• Listen to soft music

Check also: 37 Quick Natural Home Remedies for Depression in Adults

The Top 30 Home Remedies For Insomnia In Adults

In the framework of this writing, AllRemedies.com will introduce to you the best natural home remedies for insomnia in adults safely and effectively from reliable sources. However, it is only for the informational purpose, and it is not aimed to give medical advice. Continue reading this article to understand more!

Get more: 26 Incredible Tips How To Cure Insomnia Naturally Without Pills

1. Warm Milk

In fact, warm milk is one of the great home remedies for insomnia. It can assist you in relaxing your mind and body. Furthermore, milk also contains tryptophan ^[2] which can promote sleep.

Way 1: Milk and cinnamon powder

You will need:

• Cinnamon powder – ¼ teaspoon
• Warm milk

Directions:

• You mix this cinnamon powder with warm milk well.
• Then, you drink it an hour before going to sleep.
• You can repeat this way when you feel necessary.

Way 2: Milk and honey

You will need:

• 1 glass of milk
• 1 teaspoon of honey

Directions:

• First of all, you add honey in this glass of milk.
• Then, you mix them well and drink this milk before going to bed.
• This combination acts as a tonic and natural tranquilizer to get rid of sleeplessness.Find more: 32 Benefits of Cinnamon Oil, Tea

2. Anise Seeds, Warm Milk, And Honey

One of other great home remedies for insomnia is using anise seeds. They work as the sleeping pills which can assist you in falling asleep quickly.

You will need:

• 1 teaspoon of anise seeds
• 2 glasses of water
• Hot milk
• Honey

Directions:

• First of all, you add anise seed into the water.
• Then, you mix them well and heat this mixture for at least about 15 minutes.
• After that, you strain this mixture into a cup or glass and add sufficient amounts of honey and hot milk into this water.
• Finally, you drink this liquid while it is still hot or warm.
• You should have this mixture for about 2 times per day, once after your dinner and once before going to bed to get natural sleep.

See also: 10 Striking Benefits Of Hemp Seeds Oil For Health & Skin In Diet

3. Chamomile, Cinnamon, And Honey

Chamomile tea is one of the well-known natural home remedies for insomnia because it works as a sleeping aid. In addition, the compound called apigenin ^[3] present in chamomile could be in charge of its sedative effect.

You will need:

• 1 teaspoon of chamomile herb
• Water
• A pinch of chamomile
• A little honey

Directions:

• You add chamomile into a pot.
• Then, you pour water over this herb, and you boil it for a few minutes.
• After that, you stir them well and strain this tea.
• Next, you add cinnamon and honey into the chamomile tea and drink it.
• You should drink this tea regularly for about 2 cups during the daytime and 1 cup at night before you go to bed.

See more: List of 35 Benefits of Chamomile Tea and Oil

4. Valerian

The roots of valerian are commonly used in many ways as a sleep and sedation aid.

It works by raising the amount of gamma-aminobutyric acid that has a calming effect and can help to regulate the action of your nerve cells ^[4]. Therefore, it will relax your body and promote you to get a deep sleep.

Way 1: Valerian root, nutmeg, and hot water

You will need:

• ½ teaspoon of valerian root (grated)
• ½ teaspoon of nutmeg
• 2 cups of hot water

Directions:

• You add the nutmeg and grated valerian root into the hot water.
• Then, you allow it to steep for about 15 minutes.
• After that, you strain this water to drink.
• You drink this solution occasionally to treat this disorder in adults quickly.

Way 2: Valerian tea

You will need:

• 1 teaspoon of valerian herb
• 1 cup of hot water

Direction:

• First of all, you add this valerian herb into the hot water.
• Then, you stir them well, and you allow them to steep for a few minutes.
• Finally, you strain and drink this tea.

Way 3: Valerian tincture

• You will need:
• ½ teaspoon of valerian tincture
• 1 glass of water

Directions:

• You dilute valerian tincture in water.
• Then, you can have this water.
• You should take it about two times per day to get better sleep.Find also: 39 Wonderful Benefits of Tea Tree Oil for Skin, Hair, and Health

5. Apple Cider Vinegar

Apple cider vinegar has amino acids which can assist you in getting relief from tiredness. In addition, this vinegar can also help to break down fatty acids releasing tryptophan that also aids in getting natural sleep. Besides, honey helps in increasing your level of insulin and causing the release of serotonin that helps to regulate your sleep or wake cycles.

Way 1:

You will need:

• 2 teaspoons of apple cider vinegar
• 2 teaspoons of honey
• 1 glass of warm water

Directions:

• You mix apple cider vinegar and honey well in warm water.
• Then, you drink this mixture before you go to bed.
• You should repeat this way regularly to get better sleep every night.

Way 2:

You will need:

• Apple cider vinegar – 2 teaspoons
• Honey – 1 cup

Directions:

• Firstly, you mix apple cider vinegar well in honey to make it like syrup.
• Then, you can consume 1 teaspoon of the syrup every night without or with water to treat insomnia.

Learn more: 50 Benefits of Apple Cider Vinegar For Health And Beauty

6. Cumin Seeds

You can use cumin seeds to induce sleep because it contains a tranquilizing effect that helps to cure sleeplessness.

You can follow these home remedies for insomnia containing cumin seeds.

Way 1: Cumin powder and ripe banana

You will need:

• A ripe banana
• 1 teaspoon of cumin powder

Direction:

• First of all, you mash a ripe banana properly.
• Then, you mix cumin powder with the mashed banana well.
• Finally, you eat this mixture before going to bed.
• You should follow this way regularly to see the best results.

Way 2: Cumin tea

You will need:

• 1 teaspoon of cumin seeds
• 1 cup of water

Directions:

• You heat cumin seeds for about 5 seconds.
• Then, you pour water into it, and you boil them for a few minutes.
• After that, you put off the heat, and you cover it with a container
• You allow it to steep for about 5 to 7 minutes.
• Now you strain this cumin tea and drink it before going to bed.

Besides, you can also take cumin tea to relieve tiredness and fatigue that often go hand-in-hand with insomnia.

Get also: Top 14 Red Banana Benefits For Weight, Skin, Hair, & Health

7. Nutmeg

Nutmeg is one of the natural home remedies for insomnia thanks to its sedative property.

Way 1: Nutmeg powder and warm milk

You will need:

• 1/8 teaspoon of nutmeg powder
• 1 cup of warm milk

Directions:

• First of all, you mix the nutmeg powder with warm milk.
• Then, you can drink this mixture.
• You should have it when you go to bed.

Way 2: Nutmeg powder and warm water or fruit juice

You will need:

• ¼ teaspoon of ground nutmeg powder
• 1 cup of warm water or fruit juice

Directions:

• You take ground nutmeg powder.
• Then, you add this powder in warm water or fruit juice.
• Next, you mix them well and drink this.
• You should have it before going to bed.

Way 3: Nutmeg powder and Indian gooseberry juice

You will need:

• Nutmeg powder – a pinch
• Indian gooseberry leaves

Directions:

• First of all, you crush or grind the leaves of Indian gooseberry to get 1 teaspoon of its juice.
• Then, you mix nutmeg powder with this Indian gooseberry juice and drink this mixture.
• You should consume it for about 2 to 3 times per day to cure this issue in adults fast.
• Besides, this will also assist you in treating indigestion and depression problems.

Check more: Top 45 Benefits of Indian Gooseberry Juice for Skin, Hair, Health

8. Almonds

Using almond is one of the natural home remedies for insomnia in adults thanks to its tryptophan and magnesium that help to relax your muscles.

You will need:

• A handful of almonds

Directions:

• You eat almonds throughout the day or as snacks in the evening.
• You should do this process regularly to treat sleeplessness.

Get also: List of 19 Common Super Foods High in Magnesium

9. Almond Oil

Almond oil acts as a tonic and is very nourishing. The emollient properties present in this oil help in soothing the brain along with its nerves. In addition, it can assist you in relaxing and strengthening the muscles as well as its tissues. Therefore, almond oil is used as one of the effective home remedies for insomnia.

You will need:

• A little pure almond oil

Directions:

• You use pure almond oil to massage your scalp thoroughly every night before going to bed.
• Then, you continue massaging your fingertips for about 15 to 20 minutes.
• You should massage with this oil regularly to fortify your nerves and induce sound sleep.

Read also: 34 Natural Home Remedies for Itchy Scalp and Dandruff

10. Bananas

Having a banana can be one of the useful home remedies for insomnia because it has tryptophan which can help to increase serotonin levels helping to regulate sleep patterns. In addition, it can also elevate your mood and assist you in regulating the appetite. Besides, minerals like iron, potassium, and calcium present in this fruit will also help you to have better sleep.

Directions:

• You take a banana and consume it before you go to bed.
• You should eat this regularly to treat this disorder.
• Or you can try consuming some peanut butter and toast.

Get more: Foods High in Potassium – List of 21 Healthy Foods to Choos

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11. Honey

Honey will promote relaxation and help to relieve your tummy at night in order to get a deep sleep. In addition, honey has natural sugar that can raise insulin level and allow tryptophan to enter your brain, which will make you easier to fall asleep.

You will need:

• 1 glass of water
• 2 teaspoons of honey

Directions:

• You add honey into water.
• Then, you mix them well and drink this mixture.
• You should take it after having your dinner.
• Or you can also take a teaspoon of honey before you go to bed to see better results.

Find also: Top 12 Methods On How To Use Honey For Anxiety

12. Oatmeal And Flax Seeds

Oats contain a sleep-inviting hormone called melatonin that help you to get better sleep.

You will need:

• 2 tablespoons of flax seeds
• Oatmeal

Directions:

• First of all, you sprinkle flax seeds in oatmeal.
• Then, you mix them well to make a paste and eat this paste at night.
• You eat it regularly to get a nice sleep.
• Or simply you take only oatmeal regularly to remove this problem.

Check more: 37 Health & Beauty Benefits of Flaxseed, Flaxseed Oil

13. Fenugreek Juice

Fenugreek is one of the effective home remedies for insomnia in adults because it acts as a sleeping aid. In addition, it also reduces anxiety and dizziness.

You will need:

• Fenugreek leaves
• 1 teaspoon of honey

Directions:

• You crush or grind a few fenugreek leaves to extract about 2 teaspoons of their juice.
• Then, you add honey into this juice and mix them well.
• Finally, you consume it every day before going to bed.

See more: 34 Benefits Of Fenugreek Seeds & Leaves For Health, Skin & Hair

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14. Saffron

Saffron contains mild sedative properties that help to get natural sleep.

You will need:

• 2 to 3 strands of saffron
• 1 cup of warm milk

Directions:

• First of all, you add saffron into the warm milk.
• Then, you allow them to steep for about a few minutes.
• Finally, you drink this solution and then you go to sleep.
• You should follow this way regularly to get better results for every night.

Keep reading: 15 Tips On How To Stop Dizziness Fast From Flu And Allergies

15. Green Tea

Green tea has L-theanine ^[5], an amino acid that can help to fight anxiety which interferes with sleep. In addition, it can also help to reduce the levels of stress and make you relax. So it is exactly one of the excellent home remedies for insomnia in adults you should try!

You will need:

• A green teabag
• A cup of hot water

Directions:

• You put the teabag into this cup.
• Then, you pour hot water over it.
• You allow it to steep for about 5 to 7 minutes.
• Finally, you remove the teabag and drink this tea.
• You should have it five hours before you go to bed.
• You should take this green tea regularly to get natural and regular sleep.

Get more: 27 Health and Beauty Benefits of Drinking Green Tea

16. Music Therapy

This therapy is one of the amazing home remedies for insomnia in adults because music can make you feel more relaxed.

Directions:

• You should listen to music that you like for about 45 to 50 minutes before you go to bed.
• This will help to get sleep in all ages of people.
• However, you have to remember that it is better for you to enjoy steady and slow music such as soft jazz or classical tunes.
• Enjoying the music and relaxing well will give you a perfect sleep.

Check also: 34 Sure Short Tips On How To Relieve Stress In Workplace And School

17. Lavender Oil

According to many studies, lavender oil can act as mild sedative and assist you in falling asleep faster and having a more sound sleep.

You will need:

• Lavender oil – a few drops

Directions:

• You take lavender oil in your palm.
• Then, you use this oil to massage your temples thoroughly before you go to bed.
• You should follow this remedy regularly to get better sleep.

18. Lavender

This herb contains antidepressant and antiseptic properties which will aid in getting restful sleep. In addition, it also has a lot of chemical compounds which can calm and soothe your central nervous system and relieve stress and anxiety.

You will need:

• 1 cup of water
• 2 teaspoons of dried lavender

Directions:

• You boil water and then you add the dried lavender into it.
• You allow this herb to steep in boiling water for about fifteen minutes.
• After that, you filter the tea and you can drink it.
• You should have three cups per day.

See more: 29 Benefits of Lavender Oil for Hair, Skin, and Health

19. Taking A Hot Shower Or Bath

You should take a hot bath for about 2 hours before you go to bed. By this way, you can treat sleeplessness. In addition, it acts as a great bedtime ritual to make your body relaxed as well as to soothe nerve endings.

For better results, you should add 2 to 3 cups of Epsom salt or soothing essential oils (a few drops) such as lemon balm, rosemary chamomile, or lavender into your bath water.

Check also: 23 Benefits of Rosemary Oil and Extract for Health, Skin, and Hair

20. Lemon Balm

Nowadays, lemon balm is used primarily to boost mood and promote relaxation and calmness. Depression is often associated with insomnia, probably due to a lack of serotonin; of course, lemon balm can assist you in achieving sleep by promoting physical and mental health.

You will need:

• Dried lemon balm – 2 tablespoons
• Dried chamomile – 2 teaspoons
• Boiling water – 8 ounces
• Honey (optional)

Directions:

• You place these herbs in a mug.
• Then, you pour boiling water over them.
• You allow them to steep for about 5 minutes.
• After that, you strain and drink this tea.
• You should drink it for about 30 to 45 minutes before you go to bed.

See also: 16 Health and Beauty Benefits of Jasmine Tea

21. Kava Kava

This is a traditional herb that is popularly used to treat many problems thanks to its powerful medicinal qualities.

In addition, it contains sedative and calming properties which impart a relaxed feeling, remove fatigue and exhaustion and induce sound sleep.

You will need:

• Kava kava powder – 1 teaspoon
• Water – 1 glass

Directions:

• You mix kava kava powder into the water to make the kava kava tea.
• Then, you allow it to stand for about 15 minutes.
• You should keep stirring this tea occasionally and then drink it before you go to bed.

Learn more: Health & Beauty Benefits Of Kava Kava For Skin And Hair

22. Catnip

Catnip which belongs to the mint family contains a sedative effect on human beings. In addition, it also contains a compound called nepetalactone ^[6] which is responsible for its effects. If it can make cats wild and frisky, it can also make people relaxed and ready for going to bed.

You will need:

• Dried catnip – 1 to 2 teaspoons
• Or fresh catnip – 3 to 4 teaspoons
• Boiling water – 8 ounces
• Honey (optional)

Directions:

• First of all, you add catnip into a mug.
• Then you pour boiling water over this herb to make tea.
• You allow it to steep for about 10 minutes.
• After that, you add honey to this tea if you like.
• Finally, you drink it for about 30 minutes before going to bed.

Get also: 53 Health And Beauty Benefits Of Peppermint

23. Hops

Hops are also a great remedy for calming nerves as well as promoting relaxation. It can be made a strong tea to drink before you go to bed, or a sleep sachet to place under the pillow at night.

You will need:

• Dried hops – 2 tablespoons
• Boiling water – 4 cups
• A glass jar with a tight lid

Directions:

• You place the hops into the glass jar.
• Then you pour boiling water over them.
• You let it steep for at least about 5 hours, or for overnight.
• After that, you strain the tea.
• Next, you reheat or chill it and drink a cup for about 30 to 45 minutes before going to bed.
• This tea can be kept in the refrigerator for about 2 days.

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24. Passion Flower

In fact, all herbalists consider passion flower as one of the crucial home remedies for insomnia as well as sleep disorders. In addition, this herb is also called a spiritual herb thanks to its abilities to soothe the nerves and improve sound sleep.

You will need:

• Dried passion flower – 2 teaspoons
• Boiling water – 1 cup

Directions:

• First of all, you put this herb into a cup.
• Then, you pour boiling water into the cup and cover it.
• You allow it to steep for about a few minutes.
• After that, you strain the tea and drink it.
• You should take 2 to 3 cups per day.

Check also: Top 12 Typical Benefits Of Hibiscus Tea For Skin And Health

25. St. John’s Wort

St. John’s Wort is rapidly gained recognition in the whole world for its great medicinal properties. It is used to reduce insomnia and induce sound sleep. You can have this herb in capsule or tincture form, or make a strong tea in order to use as an amazing sleep aid.

To make this tea, you will need:

• Dried St. John’s Wort – 2 teaspoons
• Boiled water – 8 ounces
• Honey or lemon (optional)

Directions:

• First of all, you place this dried herb into a mug.
• Then, you pour boiling water into this mug.
• You allow it to steep for about 5 to 10 minutes.
• After that, you strain and drink this tea for one time per day (either in the morning or 30 to 45 minutes before you go to bed).

Or simple you just consume ½ teaspoon of tincture of St. John’s Wort for about 2 to 3 times per day.

Read also: Top 14 Benefits Of Curry Leaves, Juice For Hair, Health, And Skin

26. Sandalwood

Sandalwood contains essential oils that calm the muscles and nerves and make you easier to fall asleep. The soothing and heavenly fragrance in it melts away fatigue, stress, and anxiety in the daytime and promotes a peaceful and tranquil feeling. So it is one of the effective home remedies for insomnia in adults you should try!

You will need:

• Sandalwood
• A stone slab
• A little water

Directions:

• First of all, you take a stone slab and rub sandalwood onto it with water to make a thick paste.
• Next, you apply this paste to your forehead and temples, and then you go to bed.
• The pure and spiritual aroma along with the soothing coolness of this paste will quickly lull you into sleep.

Get also: 23 Natural Home Remedies for Anxiety Attacks

27. Lettuce Seeds

Lettuce contains a sleep-inducing substance called lactucarium that can help you to sleep like a baby. To get a sound sleep, you can drink the lettuce juice extract. In addition, you can refer to the following way:

You will need:

• Lettuce seeds – 1 teaspoon
• Water – 1/2 liter

Directions:

• First of all, you boil lettuce seeds in water.
• Then, you drink this water.
• You should take it every night before you go to sleep.

Check also: Brussel Sprouts Benefits For Health, Skin And Hair

28. Curd

When you suffer from sleeplessness, you will welcome any remedy with open arms if you are offered a definite cure. In this case, a curd is supposed to treat insomnia. You have to take plenty of curd in order to believe that.

You will need:

• 2 to 3 tablespoon of curd

Directions:

• First of all, you put the curd into your palm and you massage it directly onto your head for a while.
• After that, you wash it off with water.
• And you will feel a huge difference.

After all, unfortunately, if this way does not have any impact on you, you will definitely be removed from head lice and dandruff.

Learn also: 19 Natural Home Remedies for Head Lice Eggs in Adults

29. Bottle Gourd Or Calabash

Bottle guard will treat sleeplessness from the system as well as allow you to sleep after several months of suffering.

You will need:

• 1 teaspoon of bottle guard
• 1 teaspoon of sesame oil

Directions:

• First of all, you mix bottle gourd with sesame oil.
• Then, you massage this mixture onto your scalp before you go to bed.
• Or you can also include calabash and the cooked leaves of calabash in your diet for treating this disorder through diet.

See also: 15 Benefits of Sesame Oil for Skin Care

30. Exercise And Diet

Physical activity can make you feel tired and let you fall asleep easily before you crash on your bed. In addition, exercise during the day will keep your body alert. You can take a walk before going to sleep to induce sleep as well as improve the quality of sleep. You should start exercising today to improve your mental and physical relaxation, which remove all disturbing feeling from your mind.

Apart from these methods, you can follow other techniques such as meditation, yoga, and stress-busting activities like spending time along with any person you love, listening to music, and removing unrealistic targets from your life.

Furthermore, diet also plays an important role in treating insomnia. You should avoid consuming beverages like tea and coffee before going to sleep because they will stimulate nerves and make you difficult to fall asleep. A balanced diet which is low in salt, white flour, and sugar is the best diet in order to follow.

Find also: There's A Yoga Pose For Every Health Problem You May Experience

Conclusion

If you want to know more about natural, at home remedies for other diseases and conditions, go to our main Home Remedies page. After reading the article of top 30 natural home remedies for insomnia in adults, hope that it can help you find out the best solution to get rid of insomnia quickly and easily. However, the article is only for the informational purpose, thus, you should meet your doctor to get advice before applying any at home remedy.