Natural Insomnia Treatments To Try

Anyone who has struggled with even one night of insufficient sleep has likely experienced the uncomfortable symptoms that can come with a shortened sleep cycle. Irritability, difficulty concentrating, and daytime fatigue can make it difficult to interact with peers and perform adequately at work or school. For many, sleepless nights tend to be few and far between. However, for 10% to 30% of the world population, sleepless nights may strike more frequently. Those struggling with sleeplessness are typically described as experiencing insomnia. Natural treatments for insomnia can include chamomile tea, St. John’s Wort, melatonin, and essential oils, as well as healthy lifestyle changes. Please consult your doctor before adding any supplements to your regimen. In addition, in-person or online therapy can empower you to determine and address the root of your insomnia and other mental health-related challenges.

What is insomnia?

Insomnia is generally defined as a disorder characterized by abnormal characteristics of sleep, as well as daytime symptoms that can be attributed to the low quality or lack of sleep at night. Insomnia can also affect sleep maintenance, which may cause individuals to wake up multiple times throughout the night or have difficulty falling back asleep after they are awoken. 

Other symptoms of insomnia can include fatigue, behavior issues, mood swings, low energy levels, and an inability to concentrate. Insomnia may also contribute to the development of depression and anxiety disorders.

Types of insomnia

Experts may choose to separate the umbrella term of insomnia into different types. These can include acute insomnia, chronic insomnia, and comorbid insomnia. 

Acute insomnia can be defined as brief insomnia related to an erratic incidence or life event. This type of insomnia may be triggered by stressful work or school situations, traumatic news or experiences, or even a time change when traveling. Additionally, a high caffeine intake, especially in the late hours of the day, can also lead to acute insomnia in some people.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Chronic insomnia can be longer-lasting and may have many different causes. Insomnia is generally considered chronic when an individual experiences onset or maintenance difficulties three or more times a week for at least three months. 

Comorbid insomnia is usually defined as insomnia that can occur due to another illness or condition that remains comorbid with the set of symptoms one is experiencing. For example, those with chronic pain often experience insomnia due to an inability to sleep through their discomfort. Similarly, someone with severe anxiety symptoms may struggle to fall asleep due to racing thoughts.

Insomnia treatments: A summary

Insomnia can be a difficult disorder to cope with. However, a variety of treatments may ease its symptoms. While doctors usually recommend cognitive behavioral therapy (CBT) or medication, natural insomnia treatments can also be helpful to some. These natural treatments can include various home remedies and lifestyle changes that do not usually involve a doctor’s visit, although it can be important to ask your doctor before trying any type of supplement. We’ve compiled a list of possible natural treatments below.

Chamomile tea

Chamomile tea has been used for centuries to ease anxiety, calm nerves, and induce fatigue. Using more than one tea bag may have light sedative effects, but often without the potentially uncomfortable side effects that can occur from sedatives produced in laboratories. 

Melatonin

Melatonin may be one of the most popular natural remedies for insomniacs. Melatonin supplements can be found in many grocery store health aisles, making this a relatively convenient option for most. Melatonin is considered by many to be natural, as it’s a hormone made in the pineal gland of your brain that usually induces sleepiness and fatigue. Supplements can mimic these natural effects, potentially helping those whose bodies may not produce enough of this helpful hormone. 

St. John’s wort

St. John’s wort can be taken for a range of conditions, such as depression, anxiety disorder symptom management, and insomnia. The flower can be boiled and steeped into tea, or it can be taken in liquid or pill form. 

Essential oils

Essential oils can be used for a variety of natural remedies, but lavender oil may be one of the most helpful oils for the management of insomnia. 

To use lavender oil to ease insomnia, you can use an essential oil diffuser in your bedroom, take a bath with drops of lavender oil added in, or dab the oil on your pillow or wrists before you attempt to sleep. Other potentially helpful oils associated with sleep benefits may include chamomile, ylang-ylang, and patchouli.

Lifestyle changes

One of the first treatments many experts may recommend for insomnia can be a series of lifestyle changes that may affect sleep habits. Lifestyle changes are not generally a quick fix, and you may have to work hard to form healthy sleeping habits. However, these changes in your routine can leave you feeling more well-rested and better all-around. Potentially helpful lifestyle changes can include frequent exercise, limiting blue light before bed, and making changes to one’s sleep schedule. 

Sleep scheduling

A sleep schedule generally involves attempting to keep your bedtime and waking time consistent from day to day, including weekends. While you may struggle to fall asleep at consistent times at first, waking at the same hour every day can eventually help your body normalize its circadian rhythm, which can promote consistent bedtimes in the evening. 

Creating a healthy sleep schedule can also involve limiting or avoiding naps entirely. While naps may seem like an attractive option to those struggling with insomnia, they can disrupt the normal schedule that you are attempting to create. Taking naps may make you less tired at night, which can shift your planned bedtime to a later hour and potentially interfere with your circadian rhythm. 

Sometimes, naps may be necessary for concentration and performance. If you feel that you absolutely must take a nap, consider limiting it to just ten to 20 minutes, and try not to sleep after 3:00 PM. Naps of ten minutes may be the most helpful, as they may significantly improve alertness and cognitive function more than 20- or 30-minute naps. 

Exercise

Staying active may aid you in falling asleep faster and easier each night. Exercise usually releases endorphins, which are chemicals that can improve happiness and relieve stress. As stress is thought by many to cause acute insomnia, stress relief from exercise may aid you in falling and staying asleep. Consistent exercise may also lead to physical fatigue, which can help to induce sleepiness at night. 

Avoiding stimulants

Limiting or avoiding the ingestion of stimulants as much as possible may prevent sleep onset issues at night. Common stimulants can include caffeine and nicotine, the effects of which may last for hours. Drinking coffee or tea in the morning will most likely not affect your bedtime, but a 4:00 PM espresso should generally be avoided if you experience insomnia. 

Sleep hygiene

Sleep hygiene generally consists of healthy sleep habits centered around your sleeping schedule. Your bedroom, especially at night, can serve as a place of comfort for you to enjoy restful sleep. Before bed, you may consider turning off all lights and closing window shades to limit light exposure from outside. 

Try setting your temperature to one that is comfortable for you and designate your bed as a place only for sleeping. This can help your subconscious associate get into bed by becoming sleepy and falling asleep faster.

Additionally, taking a bath, reading a book, or meditating can all be great habits to try before bedtime. 

Benefits of online therapy

Insomnia can contribute to many mental health challenges, such as depression and anxiety disorders, all of which can benefit from treatment. If someone isn’t sleeping well at night, they may find seeking in-person support overwhelming, as their usual daily responsibilities may already leave them feeling fatigued. Reaching professional help from the comfort of home through an online therapy platform may be more convenient.

A 2019 study looked into the potential effectiveness of online cognitive behavioral therapy for people who hadn’t experienced relief from insomnia with medication. After a six-week course of treatment, participants generally experienced improved insomnia and related symptoms.