Natural Ways to Treat and Cure Insomnia

Though sleeping pills can bring some relief initially, the dangers associated with it far outweigh it’s benefits. A holistic approach involving analyzing the state of mind, dietary habits and lifestyle can give permanent relief. The following natural remedies have helped me a lot in overcoming my insomnia and I believe will help you too in getting a deep, peaceful sleep day after day.

  1. Meditate for 15 minutes or so before going to bed. Majority of the sleep problems is due to the inability of our mind to be able to relax and be in the present moment. In one study conducted, the researchers found that our mental state during bedtime determined the levels of cortisol (stress hormone) in the blood the following morning. So those who were stressed during bedtime had high levels of cortisol compared to those with a blissful state of mind prior to sleep. So if you spend your bedtime planning and worrying about the next day, your mind dutifully obliges by staying busy throughout your sleep! Meditation is only way you can keep your mind under control. Therefore the more you meditate, the less busier your mind will be and the more restful your sleep will be. It’s that simple.
  2. As far as possible, go to bed by 10 p.m. According to Ayurveda and research, it is easiest to fall asleep and the quality of rest is deeper if we go to bed before 10 p.m. You must have experienced it yourself. If you take up any stimulating activity like talking to a friend or watching an interesting movie after 10 p.m you may find your sleep disappear and also unrefreshing.
  3. An exception to above rule, go to bed only when you feel drowsy. Going to bed before feeling sleepy can create anxiety regarding arrival of sleep, the major cause of sleeplessness. If you don’t fall asleep within half an hour of going to sleep, wake up and meditate or read a book. The same is suggested for those who find themselves awake in the middle of the night. Don’t fret or fight to get sleep. Any effort to get sleep will only make it worse. Remember that a calm, relaxed and peaceful mind is the best facilitator for a deep, restful sleep.
  4. Follow the time tested rule of having a king-size breakfast, a medium-sized lunch, and a small dinner. Having heavy meals prior to bedtime puts stress on the digestive system and prevents you from having deep sleep. A light diet rich in carbohydrates like bread or cereals is the most recommended. Unless milk products causes distress to you, the age old remedy of having a glass of milk prior to bed-time does indeed facilitates better sleep. Fatty and oily foods, sweets, ice-creams are stimulating and difficult to digest, so avoid them.
  5. If you find yourself worrying over the onset of sleep, listen to calm soothing music or some audio books to distract yourself. One of the main reasons Insomniacs find it hard to fall asleep is because they think too much about sleep.
  6. Drink lots of water. According to Chinese medicine waking up many times during the night can be due to weakness of the Jing which is stored in the kidneys. Drinking plenty of water flushes out toxins and help support the kidneys. However, minimize your intake of water after 6 pm to prevent sleep disturbance due to need for urinating.
  7. Massage your body with oil 1-2 times a week prior to having a bath. Oil massage is an effective way to de-stress. Apart from de-stressing and relaxing, it offers host of benefits like elimination of toxins from the body, lubricate joints, improve complexion and relieve fatigue and increase energy levels.

    For most people, sesame oil will do. However, some may find it a bit hot. They can use coconut oil instead. One can even add few drops of aromatherapy oils to enhance the experience. An herbalist can specify the right blend depending on your constitution.

    Warm the oil a bit. Not on direct flame! Heat little water in a wide bottom dish and then place the oil container over this water to heat the oil. Massage the oil all over your body with circular motion over flat areas like abdomen and chest and straight strokes for arms and legs. Let the oil stand for at least half and hour and then have a warm shower.

  8. Limit your intake on chocolates, colas or foods containing caffeine prior to bedtime. Caffeine stimulates your brain and makes it difficult for you to fall asleep. Same is the case with smoking.
  9. Exercise regularly. As exercising increases alertness and raises body temperature, doing it around 4 hours before time makes the body temperature fall down during sleep, facilitating faster sleep. However, exercising close to bedtime can stimulate you and disrupt your sleep patterns.

    Too vigorous (to exhaustion) exercises must also be avoided. Our body recharges and repairs itself during sleep and the more vigorous and demanding your exercise, the better sleep you need for your body to recharge to its optimum. But as sleep is poor in insomniacs, their body cannot recharge itself and if the routine is continued, fatigue can result in.

Here are some more natural remedies collected from various sources that will help you sleep better:

  1. Ensure that the room you sleep in has adequate ventilation and is peaceful.
  2. Do a small prayer before retiring to reduce stress.
  3. Reading good, inspiring books will help you sleep better.
  4. Two drops of sesame/castor oil applied to foot and eyelids will make you sleepy.
  5. A blue colored bed lamp will calm the brain and induce peaceful sleep.
  6. Certain classical music ragas like Bhairavi can work wonders on hard core insomniacs.
  7. Soak your feet in warm water for ten minutes before retiring.
  8. Take deep breaths. With each breath you inhale, smile and imagine you breathe in happiness and positive energy, and with each outgoing breath imagine you are exhaling stress, worries and tension.

In addition to the above tips, I suggest taking some non-addictive, natural herbal remedy like SerenitePlus. It’ll help a lot in boosting your confidence level and your trust in the remarkable healing capacity of your body.


  1. I’ve been suffering from insomnia – can’t sleep till 2 or 4am. Tried sleeping pills and didn’t always help.

    Last weekend, I went jogging for an hour and then went on playing tennis for 1.5 hours from 5pm – 8pm. I slept at 11pm and woke up at 7am the next day. It’s textbook deep sleep – with dreams & everything. Those are my magic workout hours and routine. Hope it helps you as well.

  2. the perfect cure for insomnia in BOYS — the 1000000% successful and the 100% drug-free cure —– is ,,,,,,,,,,,, EXERCISE YOUR PC MUSCLE ,,,, now whats a PC MUSCLE ?? its Pubococcygeus muscle ,, and the internet is flooding with how to exercise and train ur PC muscle,, do this at bed and 3 minutes is a maximum time i cud ever do this exercise without falling asleep,, try it ,, ,

  3. Still after having tried the tips from the article I still can’t get a lot of sleep. My insomnia has actually become worse and even though I can fall asleep a bit earlier I wake up 2-4 times a night and then have trouble going back to sleep. I generally wake up about 5:30-6 in the morning for school and it really would be nice to get some sleep. I’m in AUS now and even though I want sleep I kind of like being awake at night. It gives me time to think but I know I need sleep and I still can’t get it. What else should I try?

  4. sleepaholic-insomniac says:

    i have noticed alot of the younger kids have ADHD…if they are on Ridalin or Adderall, this could also be the cause

  5. Hi,
    I’m 21 years old and have been having sleep issues for the past few months. I stumbled across your site trying to find natural remedies or help since I would rather not resort to drugs plus the fact that medication is so expensive. But these tips really seem helpful and I hope they help me out.
    Also, I was boyfriend snores a lot!! Could his snoring be linked to me not getting the sleep I should be getting? I normally never notice his snoring except for the nights I’m up til 3 or 4 which is about 4 days outta the week. But the nights I am able to sleep I don’t feel rested.
    Do you think it could be a result of his snoring or my lack of sleep or both? I’m just trying to find the root of my problem.
    Thank you.

    • Hi Jessica,

      If you wake up from the sound of snoring then the snoring could be cause.

      You can ask your friend to learn Ujjayi pranayam to cure snoring.

  6. Thanks! Im going to try some tips tonight! I told my Grandma i had trouble sleeping and she said it is Insomnia. I have school (Im 12) so i have to go to bed at a resonable time but i can never get to sleep at an early time. Thanks again! :D

  7. Hi, I’m 27 yrs old from the Philippines. It’s been 10 days now and can’t get any good sleep. I have read about melatonin so I tried it. It worked for me on the first night but now it doesn’t work for me anymore. I’m getting about 2-3 hours of sleep and I’m worried that I would look old. I also have an 8-5 job so I need to sleep. Help!!!! :(

  8. Hi I’m 13 and have moved from USA to Germany a month ago and suffer from sadness and not enough sleep. I used to fall asleep at 8 pm and then midnight but now I don’t fall asleep until about 3 am. I have to move to AUS next month and I really want to be able to get a good night’s sleep. I don’t like taking pills and I never have. Any tips would really be helpful. Thanks a lot.

  9. Sir,I am 77 yrs old.It is 22nd October,2011,3.26am and still no sleep.I have gone through the above suggestions and shall try a few.Let you know the results later.

  10. I am 29, and for the past 3 years i have being finding it so dificult to sleep, through out this period i have used up to 15 tablets of sleeping pill, though it makes me fall asleep, but i dont want to depend on pill to sleep. What do i do, cos my level of productivy at my work place is now diminishing. I need an urgent help on how to regain my sleeping circle. Thanks

  11. I suffer from frequent episodes of Insomnia. Even when i am able to sleep, i wake up feeling tired and experience severe headaches. If i am not able to sleep, i get all stressed out and keep looking at the clock. Please help me!

    • If any one knows a sleeping pill that does not cause headaches, I would love to hear about it! I suffer from chronic migraines and insomnia! A debilitating combination!

  12. I’ve never had sleeping problema before and as of the past two nights ive had problems trying to fall asleep. It seems that everytime I’m about to fall asleep i jerk back up for some unknown reason not able to breathe almost any suggestions?

  13. I was taking sleeping pills for 9 mths and now have stopped them. It’s been 11 days since I stopped and now have trouble sleeping. I go to sleep when I go to bed but wake up after 2 hours and have trouble going back to sleep. How long does it take to get a good night’s sleep after stopping sleeping pills?

    • Hi Jean,

      It depends on how long you have been taking pills and how fast your body can adapt. If you follow a good diet, exercise and do meditation regularly, then your sleep cycle should get back to normal soon.

  14. I’m 14 years of age and i’ve been suffering of insomnia for nearly a year. It has come to the point where I feel like i am being tortured. I get so fustrated and depressed at night that i stay up for hours crying. I’ve tryed so many things in the past but nothing has really worked, however I am slowly getting better. My insomnia is worst when I have exams at school. It not only makes me tol stressed to sleep but my insomnia has be thinking about sleep all through the day and this makes it difficult to studu without being fustrated. I feel very alone and helpless at night. i hate having this. My family doesnt really understand what i go through but Its really comforting to see how many comments there are on this page, it makes me realise that insomnia is actually quite common and can be curable with patience. I thank all of these sites and articles that continue to give me more tips and ideas that help me through the journey of finding a peaceful sleep i once had in me.

  15. I also forgot to mention that I am not depressed. I was clinically depressed for close to 2 years so I know what it is like. Fortunately it isn’t that bad… yet. But that isn’t a solution to my problem. Any assistance you may have is (in advance) much appreciated.

  16. Hi there,
    I recently turned 19 and am suffering from sudden insomnia. I jump to this conclusion because I had it when I was younger. Sorry for the bad grammar as I am actually writing this while I lay in bed with my iPod.
    A little over a week ago I found myself tossing and turning at night. I thought it was due to the fact I had work the next day on a Saturday, but that is the only day I have needed to work since then and I still can’t sleep. I’ve tried slow music, heavy music, whispering relaxation videos, meditation, eating before bed and not eating anywhere near bed time, I’ve tried stretching and working out, and even self hypnotization. Nothing had worked.
    Ill be tired before I go to bed but as soon as my head hits the pillow it’s like a whole new universe. My body just refuses the tone down. When I do finally fall asleep, hours later, I sleep for maybe 4 to 5 hours at most. When I sleep naturally I can sleep for 12 or more.
    My next step is to visit a clinic and try to get some medical help because as a temp I could get a call any morning to go to work (they always call at 8 when they open). This is starting to seriously effect my lifestyle, what with always being exhausted.
    I write this post because I’ve already tried everything in your thread and even what people have said in the comments. Is there anything at all you can do to help?

  17. I had been on antidepressants for years and finished them some weeks ago. Since then I have been unable to sleep. Is insomnia a side effect of quitting AD’s? I didnt come off the AD’s cold turkey, I came off gradually. Dont want to try sleeping pills, have been trying Valerian and hasnt really helped.

  18. Hello Dear Ones,
    A very obvious solution which hasn’t been mentioned yet is LOG OFF!! Power down. Disconnect.

    Your electronics are very stimulating — and they are highly addictive.

    An app to monitor sleep problems isn’t helping; it’s exacerbating the problem. The same is true of texting your friends or surfing the net.

    I really appreciate the practical advice given by readers and especially that given by Vishal. I found this site while looking for cures for my brother who is weening himself off of sleep medications prescribed for post-war stress.

  19. Hi, I go to what’s rated as the top high school in the country which sounds great and all, but the work is too much. I can fall asleep on weeknights because of how late my work keeps me up (I get really tired) but weekends, I can’t sleep EVER. I think that my weekends are just boring and unmotivated because of how much homework I’m used to and I freak out when I try to sleep. I’ve gotten used to the work putting me to sleep. Any help?

  20. I’m 18 years old and it takes me about 2-3 hours to fall asleep, I’ve been lying in bed for an hour and a half and all I can think about is stuff that’s bothering me, I’ve tried the breathing exercizes and not thinking about anything but when I do that I’m too focused on having a blank mind that it doesn’t work, my body rejects pills so I don’t take them anymore, I’m out if ideas.

  21. Hey my brother is 19 and has bad insomnia. He gets so worked up over not sleeping that he gets bad anxiety. He will freak out because hes not sleeping and it gets worse. he goes to sleep late like 3am on a good day. He is 19 and likes to party and hang out with his friends so he doesnt want to go to sleep at 10. pills dont work for him either. driving in a car seems to work. its a big hassle to my mom because he wakes her up at like 4-530 sometimes to go for a drive and she is losing a lot of sleep. he has a medical marijuana card for anxiety but does the weed make it worse? how can we get him to stop worrying so much about not sleeping because he makes it worse by thinking

    • Hi Matt,

      The human mind is such that it’s next to impossible to make someone realize that they are doing something wrong. For example, we all know the perils of smoking. But how many of the smokers actually quit just based on this realization? Unless they themselves realize it, either through some side effects or through other ways, they are not going to leave smoking. Such is the power of addiction. My advice, leave everything on god. If all start losing sanity in the house, it is going to lead to catastrophe. Just keep your cool and let things fall in it’s own pace. God is there.

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