12 Remedies for Insomnia To Help You Sleep

Insomnia means trouble falling and staying asleep, often from poor sleep hygiene, like irregular sleep times. Remedies for insomnia may include keeping a consistent sleep schedule, relaxing with a book or calming music, and having an optimal sleep environment.

The average adult needs about 7-8 hours of sleep per night, but some people have trouble with sleep. Causes of insomnia include alcohol, caffeine, eating too close to bedtime, poor sleep environment, and stress.

Going to bed and waking up at the same time every day can also improve your sleep quality. People with more variability in their sleep-wake schedules tend to have poorer health outcomes than others.

Another way to relax your body is to try some calming activities if you cannot sleep. You may try taking a warm shower or bath, reading a book, or listening to soothing music. 

You can also try relaxing with autogenic training. This technique helps you become aware of different body parts and relax them. With enough practice, you can even use this method to control automatic functions like your heart rate.

You might toss and turn if your room is too noisy, bright, hot, or cold. Reducing noise, turning the lights down, and adjusting the temperature can help you get a good night’s rest.

Try turning off your phone at least two hours before bed. Electronics emit blue light, which affects your sleep-wake cycle. Scrolling through social media or watching TV in bed may negatively impact your sleep. 

Avoid stimulants like alcohol and caffeine before bedtime. Drinking alcohol may make you feel sleepy and can wake you up multiple times during the night to go to the bathroom. Alcohol also reduces rapid eye movement (REM) sleep, which supports brain function.

Caffeine may keep you up at night if you drink coffee or energy drinks in the late afternoon or evening. Caffeine can stay in your body for up to six hours before bedtime.

Being stressed about not being able to fall asleep might be the reason you cannot sleep. Here are some ways to refocus your attention and relieve stress and anxiety:

• Challenge negative thoughts and reframe them with positive ones
• Get plenty of exercise and eat regular meals during the day
• Talk to family members or friends to help you cope with anxiety
• Try relaxation techniques, such as deep breathing or mindfulness
• Write in a journal

You can also distract yourself with relaxing thoughts and imagery. Try imagining yourself on the beach in a hammock, feeling the sun, hearing the waves, and smelling the ocean.

Meditation can reduce stressful thoughts and feelings by focusing your attention. There are several ways to meditate, including body scan meditation.

Try these steps to perform body scan meditation:

• Lay down with your arms resting at your sides. Take a few deep breaths to control your breathing.
• Bring your attention to different parts of your body, starting at your feet. Don’t focus on whether the sensations in your body feel good or bad.
• Breathe deeply and then slowly exhale as you become less aware of each body part.
• Slowly make your way up your body until you reach the top of your head.
• Continue to breathe deeply as you fall asleep.

The 4-7-8 breathing pattern is when you inhale through your nose for a mental count of four, hold for a count of seven, and then exhale through your mouth for a count of eight.

Another simple technique is diaphragmatic breathing. Take slow, deep breaths while keeping your chest still and contracting your diaphragm. Place your hand on your abdomen to feel your stomach move in and out. Breathe in slowly and deeply for four counts, then exhale slowly for eight.

Refrain from tossing and turning in bed awake. Get out of bed and do something else if you have been doing so for more than 20 minutes.

Try doing something like laundry or reading a book until you are sleepy. Just be sure to avoid looking at any blue-light screens.

Staying physically active during the daytime can help you rest. Try adding 20-30 minutes of daily exercise. Just be sure to stop exercising at least three hours before bed. 

Physical activity affects overall health, including sleep quality. One poll found that people who sat less during the day reported excellent or good health compared to those who sat for eight hours or more daily.

A healthcare provider may recommend treatment, such as progressive muscle relaxation, as part of cognitive behavioral therapy for insomnia (CBT-I). Pick a set of body muscles, then take turns tensing and relaxing them.

There are also in-office biofeedback options. A healthcare provider can use a device with electrodes to see how your body reacts in tense and relaxing situations. They can see your body temperature, pulse, or breathing rate and check how your sleep affects them.

Sleep medications are typically only used for short periods and usually not a first-line treatment. Be sure to make lifestyle changes and adjust your sleep environment in the meantime.

Medications that can help you sleep include:

• Drugs that treat anxiety and depression
• Hypnotics, such as Ambien (zolpidem) and Lunesta (eszopiclone), which a healthcare provider prescribes
• Over-the-counter (OTC) sleeping pills, which often contain antihistamines and treat allergies

Supplements like melatonin and valerian can also help you fall asleep. Melatonin is a hormone your body naturally makes to regulate your sleep-wake cycle. Valerian is a herb that acts as a sedative.

In addition to insomnia, poor sleep can be the result of another sleep disorder like:

• Circadian rhythm disorders: Causes problems with your sleep-wake cycle
• Hypersomnia: Make staying awake during the day may be hard, such as narcolepsy
• Obstructive sleep apnea (OSA): Happens when you stop breathing for 10 seconds or longer while sleeping
• Parasomnia: Includes walking, talking, or eating while sleeping
• Restless leg syndrome (RLS): Causes tingly, prickly feelings in your legs that make you want to move them

Insomnia can take a toll on your mood and overall health. You may consider talking to a healthcare provider if you have tried home remedies and still have trouble falling or staying asleep. They might refer you to a sleep specialist who can evaluate your sleep patterns and advise further treatment.

It is important to get plenty of sleep each night. Sleep helps your brain function and supports your nerve cells. Without quality sleep, the risk of diseases like heart disease and type 2 diabetes increases. 

Try remedies like breathing techniques, reading a book, and adjusting your bedroom temperature and noise level if you have insomnia. You may consult a healthcare provider if you regularly have trouble falling and staying asleep.