4 Effective and Natural Remedies for Insomnia

4 natural ways to reduce insomnia

A survey done in 2018 by the Sleep Health Foundation found that 60 percent of adult Australians have insomnia. For these people who can't sleep well, the end of each day is anything but relaxing. It's a struggle for them to get any sort of rest. Does this sound familiar to you? Are you also looking for natural remedies for insomnia?

This inability to sleep at night can be caused by many different things. For some people, they have insomnia because of an underlying medical disorder. For others, it might be because of anxiety or an overactive brain. 

In this case, it may be helpful to give some natural remedies a shot. Natural herbs and remedies have been shown to help with many cases of mild insomnia. Try using any of the following four.


Generations of people have used chamomile as a calming herb. You may be familiar with it in tea, often taken before bedtime because of its relaxing properties. If you want to give chamomile a shot, you can drink it in tea or buy it as an individual supplement. Chamomile can also be frequently found in all-natural sleeping pill formulas. You can find these over-the-counter at many stores.


This mineral can cause drowsiness, so it's the perfect supplement to take before bedtime. It also supports your nerves, muscles, and heart, so it's a great all-around supplement. Just make sure you're not taking too much of it. If you're already taking a daily multivitamin, check with your doctor if you still need to supplement it with magnesium. 

Read: How Does Mindfulness Reduce Stress?

Valerian extract

The root of the herb valerian has been used to treat insomnia since ancient times. Today, valerian extract is a common supplement. Take it one hour before bedtime every day. Be aware, though: it may take a few weeks to take effect (and only if you do it regularly). You may also want to take it with a meal, since it has a strong earthy flavour. 


Your body naturally makes melatonin in the evenings. But sometimes, this rhythm gets thrown off by jet lag or shift work. In cases like these, taking melatonin to reset your body clock is a great idea. It does take an hour or two to work, so be sure to take it a little while before you head to bed.

No one ever wants to deal with insomnia. But one of these natural remedies may be perfect for you if you find yourself struggling with it. Just remember, sometimes insomnia is caused by an underlying medical issue. So if the insomnia persists for several weeks or is accompanied by other symptoms, call your doctor for a checkup. Until then, try going natural: it might just be what you need. 

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