5 Home Remedies for Insomnia

Written by Dr. Veena Madhankumar and medically reviewed by iCliniq medical review team


Insomnia is a condition that does not allow you to go to sleep when it is required. This condition might, on most cases require medical intervention. There are a few home remedies for insomnia, which you can try out at an earlier stage if they work out for you.

Listed below are a few home remedies for insomnia which you can try out.



1.Get Comfortable


Make sure you choose a quiet room to sleep in and try wearing earplugs. An ambient sleep environment must be comfortable, cool, dark and quiet. Your bedroom should be your personal space and should not be used by anyone else except you and your sleep partner. Do not bring your work, food, personal arguments or any form of audiovisual media into your bedroom.

2.Limit Caffeine



Caffeine is intended to keep you awake, hence consuming a lot of caffeine can disturb your sleep. Alcohol might get you drowsy at the start but it has a way of disturbing your sleep by giving you late-night stomachaches, headaches and even makes your bladder full resulting in you waking up in the middle of the night.

3.Lavender Oil


Aromatherapy can have a lot of positive effects on your body. Relaxation is one of the prominent ones. Spill a few drops of lavender oil on your pillow before going to bed. This will give out a calming effect. Doing this on a regular basis will train your mind to push you to sleep at the right time, whenever you are in that ambiance.

4.Keep a Sleep Journal


There is never a one-stop-shop for everyone to get a perfect sleep. Different techniques might work for different individuals. It is up to us to keep trying something different until we find a specific technique that gets us to sleep and is also comfortable in the long term. While you are in the process, make sure to document the result for your reference so that you will get a better idea as to what works for you and what does not.

5.Keep a Normal Schedule


Make sure to follow a strict sleeping schedule(even on weekends). Try to match your schedule along with the circadian rhythm. Try to avoid taking naps during the middle of the day. This can make you restless during the night.

Getting out of insomnia is not a simple feat. Try out the above techniques and make sure to follow the techniques that work for you and are comfortable in the long-term.


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