Natural remedies

There isn’t a lot of evidence to show that herbal remedies work well to treat insomnia, or that they are safe to take.

Since herbal supplements can interact with certain medications, always tell your doctor if you are using any.

– Valerian: Some studies have suggested that the root of valerian (Valeriana officinalis) may help people fall asleep or stay asleep. It’s possible that it can interfere with some medications. It also has side effects and is not safe for small children or during pregnancy.
– Chamomile: The FDA considers chamomile to be safe, and the herb has no known side effects. You should not take it, though, if you are sensitive to ragweed or chrysanthemums or other members of the compositae family such as daisies or sunflowers. You could develop contact allergies if you are.
– Lemon balm
– Fennel
– Licorice root
– Oat or linden flowers
– Tulsi, lettuce, or parsley leaves
– Apple peel
– Lavender scent

Relaxation Techniques

– Drink something warm and caffeine-free, such as warm milk or herbal tea
– Take a warm bath or shower
– Read a book or magazine
– Listen to soft music or an audiobook
– Meditate
– Practice abdominal breathing

Healthy Habits

– Go to bed and wake up at the same time every day
– Get regular physical activity
– Limit naps
– Limit or avoid caffeine, alcohol, and nicotine
– Don’t eat too much or drink too many fluids before bed
– Create a relaxing bedtime ritual

If you have insomnia, you can also consult a doctor about options pharmacological.