6 Home Remedies for Insomnia

Insomnia is a common problem that can significantly impact a person’s quality of life and daily function. One in three people in the UK are thought to struggle with poor sleep. There is a lot of information online about how to get a better night's sleep, including details of many different home remedies presented as a ‘cure’ for insomnia. In this article, we look at the evidence behind 6 common recommendations.

1) Sleep Hygiene

Sleep hygiene is a set of lifestyle habits aimed at promoting good quality sleep. Research varies on which measures are most effective when it comes to helping people get to, or stay, asleep. Creating a set of rules that work alongside your daily routine is vital to establishing long-term successful sleep hygiene.

Some examples of sleep hygiene measures include:

• Avoid consuming caffeine or alcohol at least 2 hours before going to bed.

• Put away electronic screens (such as phones, tablets, or TVs).

• Reduce noise and establish a calm environment in which to sleep.

• Introduce a relaxing ‘wind-down’ routine.

• Cool the bedroom and use comfortable bedding.

• Only use the bedroom for sleep or sex where possible.

2) Mindfulness

Mindfulness is a mental technique used to gain awareness of thoughts, feelings, and sensations, ‘grounding’ the person in the here and now. While mindfulness is similar to meditation, the focus is less on completely ‘clearing’ the mind and more on being present and processing the events of the day.

This 2020 pilot study looked at the benefits of using a guided mindfulness application to help people suffering from poor sleep and clinical insomnia. Participants used guided mindfulness to get to sleep quicker, stay asleep for longer, and feel less sleepy during the day.

MIND, the UK mental health charity, provides some excellent introductory mindfulness exercises.

3) Exercise

As we all know, exercise has wide-ranging benefits for both physical and mental health. The relationship between sleep and exercise has been researched for many years. For example, this 2024 literature review showed a strong link between regular exercise and improved sleep across several large-scale studies.

The World Health Organization (WHO) recommends adults undertake at least 150-300 minutes of moderate exercise per week, recognizing the harmful effects that inactivity can have. Establishing a varied exercise routine that includes a couple of sessions of strength training each week is considered most beneficial for long-term health.

4) Teas

For centuries, teas and herbal drinks have been used as home remedies for a variety of ailments, including poor sleep. The effectiveness and safety of herbal remedies can vary wildly, and as such, caution should always be taken when thinking about using them.

A common tea used to help promote sleep is made using valerian root. This systematic review of published studies showed promise that valerian may improve sleep quality without producing burdensome side effects. However, the authors did note the poor quality of evidence available and the need for further research.

Another regularly consumed bedtime drink is chamomile tea. This 2017 trial found that chamomile extract significantly improved sleep quality among the elderly (poor sleep is a common problem for older adults). Other studies, however, have yet to show similar observable benefits from this herbal remedy.

5) Lavender Oil

Teas are not the only way in which traditional and herbal remedies are used to improve sleep. Lavender oil is a common tincture, often applied to pillows and blankets, that is said to help people get to sleep and wake up well-rested. Lavender oil is sometimes taken orally, although this may lead to some unwanted side effects, such as headaches and nausea.

A 2021 study looked at the effectiveness of inhaled lavender oil in improving sleep quality among post-menopausal women (another group that regularly struggles with insomnia). Lavender oil did appear to reduce night-time waking and support overall more efficient sleep. However, more research is needed to confirm these observations.

6) Melatonin

Melatonin is a hormone naturally produced by the body that regulates the normal sleep-wake cycle. Taking a melatonin tablet before going to bed should theoretically help those suffering from insomnia fall asleep faster. However, evidence of its effectiveness remains unclear. In the UK, melatonin is a prescription-only medication used for the short-term treatment of insomnia in those over 55 or individuals suffering from jet lag. In the United States, melatonin is more widely used and is available over the counter.

As with any medication, melatonin can produce side effects such as mood changes, dizziness, intestinal distress, and even sleep disturbance.

Getting Help With Insomnia

When measures such as sleep hygiene are ineffective, it is worth seeking professional advice from your doctor if you are suffering from the following symptoms of insomnia:

• Difficulty getting to sleep or lying away at night.

• Difficulty staying asleep or being unable to get back to sleep.

• Daytime sleepiness, tiredness, or irritability.

When to See a Doctor

Impact of Poor Sleep

It is important to recognize that insomnia can have a significant impact on daily functioning and overall health. Long-term poor sleep has the potential to cause significant harm:

• Reduced concentration and awareness can lead to avoidable accidents.

• It may contribute to obesity, diabetes, and heart disease.

• It can have a significant effect on mental health and wellbeing.

Treating Insomnia

If lifestyle changes fail to improve sleep quality, your doctor may refer you for Cognitive Behavioural Therapy (CBT) or to a specialist sleep clinic to receive further support. It is becoming less common for General Practitioners to prescribe medications to treat insomnia due to their potential side effects and long-term dependence on their use. Some short-term medications for insomnia include:

• Antihistamines - drugs like promethazine can cause drowsiness and are thought to aid sleep in the short term. Pharmacists may recommend them, and they can be bought over the counter. However, they commonly cause side effects such as headaches and daytime sleepiness.

• Benzodiazepines - medications such as diazepam produce a powerful sedative effect but have a high burden of side effects and are also considered high risk for addiction and dependence.

• ‘Z-drugs’ - drugs such as zopiclone have a lower risk of dependence than benzodiazepines but still present significant risks with long-term use (such as a high risk of falls in the elderly).

Conclusion

Insomnia is a common but complex problem. Improving sleep quality can often take time (not to mention lots of trial and error). What will work for another person may not work for you, and as such, treating insomnia requires an individualistic approach.

Strong evidence exists to support the use of sleep hygiene measures, regular exercise, and mindfulness to improve both the quality and duration of sleep. Time should be invested in making these lifestyle changes, which have the greatest potential to provide long-term benefits. Some people may find complementary remedies such as valerian, chamomile, and lavender helpful, although evidence is mixed regarding their effectiveness.

If you are struggling with poor sleep, it is important to see your doctor. They can provide specialized support and may prescribe medications for short-term use if needed.

References

NICE CKS - Insomnia https://cks.nice.org.uk/topics/insomnia/background-information/prevalence/

De Pasquale, C., El Kazzi, M., Sutherland, K., Shriane, A. E., Vincent, G. E., Cistulli, P. A., & Bin, Y. S. (2024). Sleep hygiene – What do we mean? A bibliographic review. Sleep Medicine Reviews, 75, 101930. https://doi.org/10.1016/j.smrv.2024.101930

Low, T., Conduit, R., Varma, P., Meaklim, H., & Jackson, M. L. (2020). Treating subclinical and clinical symptoms of insomnia with a mindfulness-based smartphone application: A pilot study. Internet Interventions, 21, 100335. https://doi.org/10.1016/j.invent.2020.100335

MIND - Mindfulness Exercises https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/

Riedel, A., Benz, F., Deibert, P., Barsch, F., Frase, L., Johann, A. F., Riemann, D., & Feige, B. (2024). The effect of physical exercise interventions on insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews, 76, 101948. https://doi.org/10.1016/j.smrv.2024.101948

WHO - Physical Activity https://www.who.int/news-room/fact-sheets/detail/physical-activity

Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for Sleep: A Systematic Review and Meta-Analysis. The American Journal of Medicine, 119(12), 1005-1012. https://doi.org/10.1016/j.amjmed.2006.02.026

Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine, 35, 109-114. https://doi.org/10.1016/j.ctim.2017.09.010

Leach, M. J., & Page, A. T. (2015). Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews, 24, 1-12. https://doi.org/10.1016/j.smrv.2014.12.003

Dos Reis Lucena, L., Dos Santos-Junior, J. G., Tufik, S., & Hachul, H. (2021). Lavender essential oil on postmenopausal women with insomnia: Double-blind randomized trial. Complementary Therapies in Medicine, 59, 102726. https://doi.org/10.1016/j.ctim.2021.102726

Poza, J., Pujol, M., Ortega-Albás, J., & Romero, O. (2022). Melatonin in sleep disorders. Neurología (English Edition), 37(7), 575-585. https://doi.org/10.1016/j.nrleng.2018.08.004

NHS - Insomnia https://www.nhs.uk/conditions/insomnia/

Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. https://www.ncbi.nlm.nih.gov/books/NBK19961/

BNF -Hypnotics and Anxiolytics Treatment Summary https://bnf.nice.org.uk/treatment-summaries/hypnotics-and-anxiolytics/