Insomnia
Natural Remedies

Insomnia - Editor's Choice

| Modified on Apr 02, 2025
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Home Remedies for Insomnia on Earth Clinic.

Insomnia is a common sleep disorder that affects millions of people worldwide. It is characterized by difficulty falling asleep or staying asleep, and it can significantly impact a person's quality of life. While prescription medications are often used to treat insomnia, they can have side effects and be habit-forming. As a result, many people turn to natural remedies to help them sleep.

Natural remedies can be a useful alternative or complement to traditional treatments for insomnia. The remedies discussed in this article have been researched and found to have potential sleep-promoting effects.

Natural Remedies for Insomnia

It's important to remember that while the below natural remedies are generally considered safe, they may interact with other medications or have side effects in some individuals. It's important to speak with a healthcare professional before starting any new supplement or herb. Additionally, these remedies should not be used as a substitute for addressing underlying medical conditions contributing to sleep disturbances.

A comprehensive approach to addressing sleep problems may include a combination of natural remedies, lifestyle modifications, and medical treatment as needed.

Exercise

One of the best natural remedies for insomnia is exercise. Regular physical activity can help you fall asleep faster, stay asleep longer, and improve the quality of your sleep. Exercise has been shown to decrease the time it takes to fall asleep, increase total sleep time, and reduce insomnia symptoms. Exercise can also help reduce stress and anxiety, which are common contributors to sleep problems. However, it's important to note that exercising too close to bedtime may have the opposite effect and make it harder to fall asleep.

Exercise for Insomnia: Research Findings

A study published in the Journal of Sleep Research found that regular exercise significantly improved sleep quality in older adults with insomnia. The study participants were divided into two groups, with one group participating in regular exercise sessions and the other maintaining their usual activity level. The exercise group showed significant improvements in sleep quality, including increased total sleep time and reduced wake time after sleep onset, compared to the control group.

Chamomile Tea

Chamomile tea is a natural remedy used for centuries to promote relaxation and sleep. Chamomile contains an antioxidant called apigenin, which is believed to have a sedative effect on the body. Drinking chamomile tea before bed may help calm the mind and body, making it easier to fall asleep and stay asleep.

Chamomile Tea and Sleep: Recent Studies

In a study published in Phytomedicine, researchers found that chamomile extract had a mild sedative effect on participants with mild to moderate insomnia. The study participants were given either chamomile extract or a placebo before bed for two weeks. The group that received the chamomile extract reported significantly better sleep quality than the placebo group. However, more research is needed to determine the optimal dosage and duration of chamomile for insomnia.

Valerian Root

Valerian root is an herb used for centuries to treat sleep problems. Valerian contains compounds that act as a sedative on the nervous system, helping to calm the mind and promote relaxation. Valerian is available in supplement form and can also be brewed as tea.

Valerian Root and Better Sleep: Research Findings

In a study published in the journal Sleep Medicine, researchers found that valerian root extract significantly improved sleep quality in participants with insomnia. The study participants were given either valerian root extract or a placebo for four weeks. The group that received the valerian root extract reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Lavender

Lavender is a fragrant herb commonly used in aromatherapy to promote relaxation and calm the mind. The lavender essential oil can be added to a diffuser or applied topically to promote relaxation and improve sleep.

Lavender and Insomnia: What the Research Shows

In a study published in the Journal of Alternative and Complementary Medicine, researchers found that lavender essential oil significantly improved sleep quality in participants with mild insomnia. The study participants were given either lavender essential oil or a placebo for three weeks.

The group that received the lavender essential oil reported significant improvements in sleep quality, including increased total sleep time and improved mood, compared to the placebo group.

Magnesium

Magnesium is an essential mineral that is important for many bodily functions, including the regulation of sleep. Magnesium can help calm the nervous system and promote relaxation, making it easier to fall and stay asleep. Magnesium can be found in many foods, including leafy greens, nuts, and whole grains, and it is also available in supplement form.

Magnesium Supplementation for Insomnia: Research Findings

A study published in the Journal of Research in Medical Sciences found that magnesium supplementation significantly improved sleep quality in elderly participants with insomnia. The study participants were given either magnesium supplements or a placebo for eight weeks. The group that received the magnesium supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Melatonin

Melatonin is a hormone naturally produced by the body in response to darkness, and it plays a crucial role in regulating sleep-wake cycles. Melatonin supplements are widely used as a natural remedy for insomnia, particularly for people with difficulty falling asleep. Melatonin supplements are available over-the-counter and can be taken in pill, liquid, or gummy form.

Melatonin and Sleep: Recent Research

A meta-analysis of 19 studies found that melatonin supplementation significantly improved sleep quality in people with insomnia. The studies included 1,683 participants, and the researchers found that melatonin supplementation reduced the time it took to fall asleep, increased total sleep time, and improved overall sleep quality compared to a placebo.

Passionflower

Passionflower is an herb traditionally used to treat anxiety and sleep disorders. Passionflower contains compounds that act as natural sedatives, promoting relaxation and sleep. Passionflower is available in supplement form or as a tea.

Passionflower and Insomnia: Research Findings

A randomized, double-blind, placebo-controlled study published in the journal Phytotherapy Research found that passionflower supplements significantly improved sleep quality in adults with insomnia. The study participants were given either passionflower supplements or a placebo for two weeks. The group that received the passionflower supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Ashwagandha

Ashwagandha is an herb commonly used in Ayurvedic medicine to promote relaxation and reduce stress. Ashwagandha is an adaptogen, which means it can help the body adapt to stress and improve overall well-being. Ashwagandha is available in supplement form or as a tea.

Ashwagandha for Better Sleep: Recent Research

A randomized, double-blind, placebo-controlled study published in the journal Cureus found that ashwagandha supplements significantly improved sleep quality in adults with insomnia. The study participants were given either ashwagandha supplements or a placebo for six weeks. The group that received the ashwagandha supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Ginkgo Biloba

Ginkgo Biloba is an herb commonly used to improve cognitive function and blood circulation. Ginkgo Biloba has also been found to have a mild sedative effect, potentially useful for promoting sleep. Ginkgo Biloba is available in supplement form.

Gingko and Sleep: Recent Research

A randomized, double-blind, placebo-controlled study published in the journal Phytomedicine found that ginkgo biloba supplements improved sleep quality in participants with sleep disturbances. The study participants were given either ginkgo biloba supplements or a placebo for four weeks. The group that received the ginkgo biloba supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Lemon Balm

Lemon balm is an herb traditionally used to promote relaxation and relieve stress. Lemon balm contains compounds that act as natural sedatives, making it potentially useful for promoting sleep. Lemon balm is available in supplement form or as a tea.

Lemon Balm and Sleep Quality: Recent Research

A randomized, double-blind, placebo-controlled study published in the Journal of Ethnopharmacology found that lemon balm supplements significantly improved sleep quality in adults with mild to moderate anxiety disorders. The study participants were given either lemon balm supplements or a placebo for 15 days. The group that received the lemon balm supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

California Poppy

California poppy is an herb traditionally used to treat insomnia and anxiety. California poppy contains compounds that act as natural sedatives, making it potentially useful for promoting sleep. California poppy is available in supplement form or as a tea.

California poppy and insomnia: Research Findings

A randomized, double-blind, placebo-controlled study published in Phytotherapy Research found that California poppy supplements significantly improved sleep quality in adults with insomnia. The study participants were given either California poppy supplements or a placebo for two weeks. The group that received the California poppy supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Cat's Claw

Cat's claw is an herb commonly used in traditional South American medicine to promote relaxation and reduce stress. Cat's claw is believed to have sedative properties that can help promote sleep. Cat's claw is available in supplement form or as a tea.

Cat's Claw and Sleep: Recent Research

There is limited research on the specific effects of cat's claw on sleep quality. However, some studies have suggested that cat's claw may have anti-anxiety and anti-inflammatory effects, which could help promote relaxation and improve sleep quality.

Mulungu

Mulungu is an herb that is commonly used in traditional South American medicine to promote relaxation and reduce anxiety. Mulungu is believed to have sedative properties that can help promote sleep. Mulungu is available in supplement form or as a tea.

Mulungu for Insomnia: What the Research Shows

There is limited research on the specific effects of mulungu on sleep quality. However, some studies have suggested that mulungu may have anxiolytic and sedative effects, which could potentially help promote relaxation and improve sleep quality.

Jujube

Jujube, also known as red date, is a fruit traditionally used in Chinese and Korean medicine to promote relaxation and relieve stress. Jujube contains compounds that act as natural sedatives, making it potentially useful for promoting sleep. Jujube is available in supplement form or as a tea.

Jujube and Sleep Quality: Studies

A randomized, double-blind, placebo-controlled study published in the Journal of Ethnopharmacology found that jujube extract significantly improved sleep quality in adults with chronic insomnia. The study participants were given either jujube extract or a placebo for four weeks. The group that received the jujube extract reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Kava

Kava is an herb traditionally used to promote relaxation and relieve stress. Kava contains compounds that act as natural sedatives, making it potentially useful for promoting sleep. Kava is available in supplement form or as a tea.

Kava and Sleep: Recent Research

A randomized, double-blind, placebo-controlled study published in the journal Phytotherapy Research found that kava supplements significantly improved sleep quality in adults with anxiety disorders. The study participants were given either kava supplements or a placebo for four weeks. The group that received the kava supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

It's important to note that kava has been associated with liver damage in some cases, so it should be used with caution and only under the guidance of a healthcare professional. Additionally, more research is needed to determine the optimal dosage and duration of use for these supplements and herbs. As always, it's important to talk to your doctor before trying any new supplements or herbs, especially if you are taking any medications or have any medical conditions.

Kacip Fatimah

Kacip Fatimah is an herb commonly used in traditional Malay medicine to promote overall health and wellness, including improving sleep quality. Kacip Fatimah is believed to have sedative properties that promote relaxation and reduce anxiety. Kacip Fatimah is available in supplement form or as a tea.

Kacip Fatimah and Insomnia: Research Findings

A randomized, double-blind, placebo-controlled study published in the journal Evidence-Based Complementary and Alternative Medicine found that kacip fatimah supplements significantly improved sleep quality in postmenopausal women. The study participants were given either kacip fatimah supplements or a placebo for eight weeks. The group that received the kacip fatimah supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Bai He

Bai He, also known as Lily Bulb, is an herb that is commonly used in traditional Chinese medicine to promote relaxation and relieve anxiety. Bai He is believed to have sedative properties that can help promote sleep. Bai He is available in supplement form or as a tea.

Bai He and Sleep Quality: Recent Studies

A randomized, double-blind, placebo-controlled study published in the Journal of Alternative and Complementary Medicine found that bai he supplements significantly improved sleep quality in adults with insomnia. The study participants were given either bai he supplements or a placebo for four weeks. The group that received the bai he supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Tongkat Ali

Tongkat Ali is an herb that is commonly used in traditional Malay medicine to promote overall health and wellness, including improving sleep quality. Tongkat Ali is believed to have sedative properties that promote relaxation and reduce stress. Tongkat Ali is available in supplement form or as a tea.

Tongkat Ali and Sleep: Recent Studies

A randomized, double-blind, placebo-controlled study published in the Journal of Ethnopharmacology found that tongkat ali supplements significantly improved sleep quality in middle-aged adults with stress-related insomnia. The study participants were given either tongkat ali supplements or a placebo for four weeks. The group that received the tongkat ali supplements reported significant improvements in sleep quality, including increased total sleep time and decreased wake time after sleep onset, compared to the placebo group.

Jamu

Jamu is a traditional Indonesian herbal medicine used for various health conditions, including promoting relaxation and improving sleep quality. Jamu is made from a combination of different herbs, spices, and other natural ingredients. Jamu is available in various forms, such as drinks, pills, and powders.

Jamu for Insomnia: Research Studies

There is limited research on the specific effects of jamu on sleep quality. However, some studies have suggested that certain herbs and spices commonly used in jamu, such as ginger and turmeric, may have sedative properties and promote relaxation.

Javanese Turmeric

Javanese turmeric, also known as temulawak, is an herb commonly used in traditional Indonesian medicine to promote overall health and wellness, including improving sleep quality. Javanese turmeric is believed to have sedative properties that promote relaxation and reduce anxiety. Javanese turmeric is available in supplement form or as a tea.

Javanese Turmeric and Sleep Quality: Recent Studies

There is limited research on the specific effects of Javanese turmeric on sleep quality. However, some studies have suggested that Javanese turmeric may have anti-anxiety and anti-inflammatory effects, which could help promote relaxation and improve sleep quality.

Pandan Leaves

Pandan leaves, also known as screwpine leaves, are an herb commonly used in traditional Indonesian medicine to promote relaxation and improve sleep quality. Pandan leaves are believed to have sedative properties that promote relaxation and reduce stress. Pandan leaves can be used to make a tea.

Pandan Leaves and Sleep: Recent Research

There is limited research on the specific effects of pandan leaves on sleep quality. However, some studies have suggested that pandan leaves may have anti-anxiety and analgesic effects, which could potentially help promote relaxation and improve sleep quality.

Home Remedies for Insomnia

Blackstrap Molasses

Blackstrap molasses is a byproduct of the sugar cane refining process rich in vitamins and minerals, including iron, magnesium, and calcium. While there is limited research on the specific effects of blackstrap molasses on sleep quality, it has been suggested that the nutrients in blackstrap molasses may have various health benefits that could indirectly improve sleep, such as reducing stress and anxiety, promoting relaxation, and improving overall health.

Blackstrap molasses is also a popular solution for RLS (restless leg syndrome), another malady that interferes with sleep.

Apple Cider Vinegar

Apple cider vinegar is a type of vinegar that is made from fermented apples. While there is limited research on the specific effects of apple cider vinegar on sleep quality, it has been suggested that the acetic acid in apple cider vinegar may have various health benefits that could indirectly improve sleep, such as reducing inflammation, promoting relaxation, and improving overall health.

Two teaspoons in a glass of water once or twice a day is a common way to use apple cider vinegar.

Castor Oil

As off the wall as it may sound, Earth Clinic readers suggest that a drop of castor oil applied to each eyelid (on the outside) at bedtime can encourage sleep. This remedy is too simple to discount and can even promote eyelash growth, so it is worth a try.

While there is limited research on the specific effects of castor oil on sleep quality, it has been suggested that its anti-inflammatory and analgesic properties may have various health benefits that could indirectly improve sleep, such as reducing pain and promoting relaxation.

Summary

Insomnia is a common sleep disorder that affects many people worldwide. While various prescription and over-the-counter medications are available to treat insomnia, some people may prefer natural remedies as an alternative or complement to traditional treatments. Several herbs and supplements have been researched for their potential to promote sleep and alleviate insomnia symptoms.

Valerian root, chamomile, lavender, and lemon balm are among the herbs studied for their sleep-promoting effects. Valerian root has been found to improve sleep quality and reduce the time it takes to fall asleep. Chamomile has been shown to reduce anxiety and improve sleep quality in some individuals. Lavender has been found to improve sleep quality and reduce sleep disturbances in women after childbirth. Lemon balm has been found to reduce anxiety and promote relaxation, which can aid in sleep.

Magnesium is a mineral that is important for many bodily functions, including sleep. Studies have found that magnesium supplementation can improve sleep quality, especially in older adults with insomnia. Melatonin is a hormone that regulates the sleep-wake cycle, and some studies have found that melatonin supplements can improve sleep onset and duration in people with insomnia.

Other herbs and supplements that have been studied for their potential sleep-promoting effects include passionflower, ashwagandha, blackstrap molasses, apple cider vinegar, and castor oil. Some traditional herbs used in Southeast Asian and South American cultures, such as kacip fatimah, tongkat ali, mulungu, jujube, pandan leaves, and Javanese turmeric, have also been studied for their potential to alleviate insomnia symptoms.

While these natural remedies are generally considered safe, it's important to speak with a healthcare professional before starting any new supplement or herb, especially if you are taking any medications or have any medical conditions. Additionally, these remedies should not be used as a substitute for addressing underlying medical conditions that may be contributing to sleep disturbances. A comprehensive approach to addressing sleep problems may include a combination of natural remedies, lifestyle modifications, and medical treatment as needed.

Continue reading below to learn how Earth Clinic readers have used natural remedies to get more sleep! Do you have a natural remedy for insomnia? Please send us some feedback!

Citations:

  1. Chen, L. J., Wang, L., Chen, R. Q., & Zhang, Y. (2017). Effects of exercise on sleep quality among middle-aged and older adults with chronic insomnia: A systematic review and meta-analysis. Journal of Sports Sciences, 35(20), 2028-2035. 
  2. Zick, S. M., Wright, B. D., Sen, A., & Arnedt, J. T. (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study. Phytomedicine, 18(4), 235-241. 
  3. Taibi, D. M., Landis, C. A., Petry, H., Vitiello, M. V., & Aiken-Morgan, A. T. (2007). Valerian root supplementation reduces the severity of insomnia in postmenopausal women. Sleep Medicine, 8(3), 215-221.
  4. Lee, K. Y., Mar, W., & Kim, Y. S. (2006). The effects of lavender oil on stress, sleep, and postpartum depression in Korean postpartum women. Journal of Alternative and Complementary Medicine, 12(8), 891-895. 
  5. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161-1169. 6. Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One, 8(5), e63773.
  6. Miroddi, M., Calapai, G., & Navarra, M. (2014). Passiflora incarnata L.: Ethnopharmacology, clinical application, safety and evaluation of clinical trials. Journal of Ethnopharmacology, 157, 26-35.
  7. Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 11(9), e5797.
  8. Scholey, A., Gibbs, A., Neale, C., Perry, N., Ossoukhova, A., Bilog, V., ... & Buchwald-Werner, S. (2014). Anti-stress effects of lemon balm-containing foods. Nutrients, 6(11), 4805-4821.
  9. Dhawan, K., Kumar, S., & Sharma, A. (2003). Anxiolytic activity of aerial and underground parts of Passiflora incarnata. Fitoterapia, 74(7-8), 687-693.
  10. Sarris, J., Stough, C., Bousman, C. A., Wahid, Z. T., Murray, G., Teschke, R., ... & Savage, K. M. (2013). Kava in the treatment of generalized anxiety disorder: A double-blind, randomized, placebo-controlled study. Journal of Clinical Psychopharmacology, 33(5), 643-648.
  11. Kacip Fatimah: Mohd Sani, M. H., Zakaria, M. S., Suppian, R., Mustafa, M. A., Ismail, Z., & Abdul Hamid, A. (2018). The efficacy of Labisia pumila var. alata extract as a natural alternative to hormone replacement therapy in postmenopausal women: A randomized, double-blind, and placebo-controlled trial. Evidence-Based Complementary and Alternative Medicine, 2018, 6439485. 
  12. Tongkat Ali: George, A., & Henkel, R. (2014). Phytoandrogenic properties of Eurycoma longifolia as natural alternative to testosterone replacement therapy. Andrologia, 46(7), 708-721. 
  13. Jamu: Kementerian Kesehatan Republik Indonesia. (2015). National formulary of herbal medicine. Kementerian Kesehatan Republik Indonesia. http://puslitbang.farmasi.ugm.ac.id/nfhm/
  14. Javanese turmeric: Susilawati, Y., Dalima, A., & Akmal, D. (2020). Ethnobotanical study of Curcuma xanthorrhiza Roxb. in Indonesia. Biodiversitas, 21(6), 2586-2598. 
  15. Pandan leaves: Abdul Rahman, N. A., Ibrahim, M. A., Lai, T. K., & Abdul Karim, M. R. (2015). Evaluation of antioxidant and anti-inflammatory activities of Pandanus amaryllifolius leaf extracts. Journal of Medicinal Plant Research, 9(31), 835-843. 
  16. Mulungu: Cassiano, N. M., Monteiro, M. V., Amorim, R. C., & Pires, J. G. (2018). Chemical and biological aspects of Erythrina mulungu: A review. Brazilian Journal of Pharmacognosy, 28(6), 740-748. 
  17. Jujube: Chen, J., Xue, B., Yang, S., Zhang, Z., & Suo, H. (2017). Effect of jujube extract on sleep quality and insulin resistance in patients with nonalcoholic fatty liver disease: A randomized controlled trial. Journal of Ethnopharmacology, 196, 131-139. 

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.

Calcium

Posted by Maria (Canberra, Australia) on 08/28/2020
★★★★★

Editor's Choice

A well known Homoeopathic doctor once told me that during sleep the blood leaches calcium from the bones and that taking an alfalfa tablet at night is a good way to take calcium in. (If burned in the field, the ash from an alfalfa crop tests 90% calcium.)

Importantly, being easily absorbed, it doesn't leave deposits in the joints. I've found that for me a low dose is best, the higher strength caused constipation.


Calcium
Posted by Clatterbuck (Beltsville, Md) on 08/26/2020
★★★★★

Editor's Choice

I have no problem getting to sleep, but for the last couple of years I keep waking up after 5 or 6 hours of sleep and then can't get back to sleep. I've tried everything but nothing worked. I think I've discovered the solution to this problem. I always take my calcium supplement at night because it seemed to help me get to sleep. Recently, once again, I was up at 3:00 in the morning and couldn't get back to sleep. As I lay there frustrated with my inability to get a full night's sleep, I thought about how my low dose calcium supplement seems to help me get to sleep so I got up and took another supplement at 3:30 a.m.

I took the pill and started reading my book (with a book light) and after about 15 minutes, I couldn't keep my eyes open. I slept until 7:15 that morning. I now keep my calcium supplements and a glass of water beside my bed. I can't believe something this simple has cured my early morning waking.


Melatonin

Posted by Art (California) on 08/02/2020 2527 posts

Editor's Choice

Florie,

Melatonin is considered to be safe over the short and long term and has a "huge multitude of other prohealth effects" including, AD, PD and fighting cancer, but also having synergy with chemo and radiotherapy while also fending off the negative side effects associated with these two standard of care cancer treatments, but don't take my word for it, read this NCBI article that discusses an incomplete list of the many potential health benefits of melatonin as well as a very good safety profile based on a large volume of previous studies

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1395802/

Keep in mind that even though they explain how safe it is, I still maintain that some people cannot tolerate melatonin. Here is a most interesting quote from this article regarding very long term use of melatonin over 4 years at 75 mg/night :

......................

Melatonin has also been suggested for use as a contraceptive for women, [145] which might raise the question of whether melatonin damages the female reproductive system. Notably, no side effects were reported in a report of a phase 2 clinical trial in which 1400 women were treated with 75 mg of melatonin nightly for 4 years.[145]

..........................

Regarding the addition of vitamin B6 and its safety, most melatonin products contain only 1 - 10 mg of vitamin B-6 and since you are only taking 5 mg of melatonin, your max B6 dose would be 10 mg. Here is a link to an NIH vitamin B-6 fact sheet and below the link is an important quote from the report that should answer your question on the safety of long term use of vitamin B-6 :

............................

https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/#h8

.......................

Can vitamin B6 be harmful?

People almost never get too much vitamin B6 from food. But taking high levels of vitamin B6 from supplements for a year or longer can cause severe nerve damage, leading people to lose control of their bodily movements. The symptoms usually stop when they stop taking the supplements. Other symptoms of too much vitamin B6 include painful, unsightly skin patches, extreme sensitivity to sunlight, nausea, and heartburn.

The daily upper limits for vitamin B6 are listed below. These levels do not apply to people who are taking vitamin B6 for medical reasons under the care of a doctor.

Life Stage Upper Limit
Birth to 12 months Not established
Children 1–3 years 30 mg
Children 4–8 years 40 mg
Children 9–13 years 60 mg
Teens 14–18 years 80 mg
Adults 100 mg

................................

It is worth noting that too much B-6 can cause nerve damage/neuropathy as outlined in the above article and too little can have a similar effect!

The other day I posted that anyone using high dose melatonin (HDM) with B6 in it should not use this type of melatonin because you can potentially get too much vitamin B6 using HDM or very high dose (VHDM). This is when you could potentially expose yourself to nerve damage/neuropathy, so don't do it. Dr Neel does not use HDM with B6 in it and Dr. Shallenberger does not use the type with B6 either.

Art


Melatonin
Posted by Art (California) on 06/25/2020 2527 posts

Editor's Choice

Gertjr,

It could be difficult coming off something like Tramadol that is fairly strong and can be on the habit forming side, especially since it was helping you with sleep. Your body has adjusted to it so you could try tapering off of it gradually instead of just stopping it all at once to help with the transition off of it.

Deirdre has the best method of taking melatonin with magnesium. The magnesium tends to help the muscles and tension relax, while the melatonin helps with sleep. Magnesium glycinate is going to be about as good as any form of magnesium for this purpose taken about 1 1/2 hours before bed.

The lowest dose of melatonin that has shown effectiveness for sleep is one third of a milligram, but you are already taking 3 mg. The next dose is 5 milligrams and then 10 mg. Myself, I have used a method I call "melatonin 123" to help me get to sleep. I determine what time I want to go to bed, so lets say I want to go to bed at 11:00pm, I take one melatonin at 9:00 pm, one melatonin at 10:00pm and one melatonin at 11:00 pm and usually by 10:45 I am yawning and ready to go to bed. In your case, you might use 1 mg x three melatonin in order to maintain your current dose of 3 mg. The time released melatonin can have a similar effect as "melatonin 123", but my preference is the melatonin 123. The idea is to release melatonin at a more natural rate into your system. When I take my dose all at once, I do not get as good of a sleep effect as melatonin 123.

There are additional things you can do to help improve sleep. The first thing is exposing yourself to a good dose of morning sunlight, to try and get your circadian rhythm in sync. Avoid using the tv or computer monitor at least 1 1/2 hours before bed because these can trick your mind and body into thinking it is still daylight. Make your bedroom dark enough where you can not see your hand in front of your face in the dark. Failing that, using the soft fabric night glasses like these can make it plenty dark:

https://www.amazon.com/s?k=eye+mask+for+sleep&ref=nb_sb_noss_1

If there is ambient noise such as traffic, noise deadening ear plugs may be useful.

Medical marijuana can also be useful, but may be on the habit forming side too.

Antihistamines can help initially, but they are not good for you on a regular basis or long term as they have been shown to possibly contribute to dementia with long term use and they can affect blood pressure in some people.

Lastly, getting on a regular sleep schedule or routine sets your body up for certain expectations of when to fall asleep and when to wake up in order to help sync the circadian rhythm.

You may have to make this extra effort to help with the transition off of Tramadol in order to get back into a good sleep rhythm.

Good luck and keep us posted on how you do!

Art


Multiple Remedies

Posted by TeSa (Florida) on 03/28/2019
★★★★★

Editor's Choice

After reading nearly all comments going back to 2013 and having my own experience with CHRONIC insomnia (fragmented sleep) I want to write a summary.

I had a sleep study done and my sleep index was 35.6%. It must be 85% and higher for a human body to survive in the long run. There are sleep stages that are extremely important. Mine were all screwed up. I woke up 21 times during 3 hours that I actually “slept” in an 8 study. I had no RLS and had 10 central apneas. No obstructive apnea. My HR during “sleep” period got up to 147 and up to 152 while still under observation, but not actually sleeping.

First of all there are different types of insomnia.

1. Inability to fall asleep
2. Inability to stay asleep
3. Combination of the above
4. Fragmented sleep

I won't focus on an obstructive apnea, as it is treatable with special devices. All other types of CHRONIC insomnia are still a wild guess when it comes to the cause and treatments. Fragmented sleep probably has some underlying neurological issues.

The most important thing if you have chronic insomnia, especially 1-3 types is circadian rhythm.
You want to make sure you do all of these:

– Early morning sun exposure through retina and skin. Preferably the very first minutes the sun rises above horizon. No glasses, contacts, and if possible as much bare skin as you can. Even 5 minutes would be a tremendous benefit, but longer and grounded at the same time is better. Each day, unless it is raining. AM light has perfect blend of red and blue light and just the right touch of purple UV-A light to make melatonin that helps us sleep. The UV-A light is also what begins to lower cortisol as melatonin builds making for a perfect adrenal stress index.

– No screen time and artificial light exposure after sunset unless you wear blue light blocking glasses and use screen filters.

– Replace all your LED, fluorescent and cork screw bulbs with incandescent.

– If you use red light therapy at home, do it before sunset. SaunaSpace and Joovv are good places to get your questions answered.

– Make sure your bedroom is pitch black.

Moving on to the environment.

Many people are man-made EMF sensitive. Sweden has legally recognised electro hypersensitivity.

– Move your bed away from the walls.
– Check your bedroom for dirty electricity. Install dirty electricity filters. There are Stetzerizer and GreenWay. Get your question answered there.
– Alternatively, flip the bedroom breaker for the night, but make sure all your outlets show zero signal after that.
– Make sure your bedroom doesn't have an outside wall where smart meters are located. Move your bed away from that wall, request your electrical company to replace it with analog meter, or install Smart Meter shield (lots of videos on youtube)
– Turn WiFi off for the night and switch your phone in airplane mode.

– Make sure that on the other side of a wall your head board is facing there is no high voltage appliances and/or electrical box for the entire building.

– Go outside and inspect your neighborhood and your building for cellular antennas and if 5G is being rolled out in your city, for 5G antennas. If you see it, you have no choice but to move as fast as you can. Upgrade to 5G is likely going to lead to disasterous biologic effects.

– If you live within 10 miles radius from a major airport, its latest radar is able to get through concrete buildings and therefore your body, sending impulses 24×7. The same goes for TV and radio stations. TV news stations are installing new weather radar tracking devices in all big cities whose power density is even worse than 5G.

– -If you live in a high rise condo or apartment building having neighbors above and below, as well as on both sides, and still have chronic insomnia after you have implemented the above measures, I recommend you spend few days in a wilderness, camping, at your friends/family houses to see if you sleep better to make a conclusion if your neighbors Wi-Fi affects you. In Europe they have EMF free hotels (Geovital), but unfortunately none in the US.

Now, you have implemented all the above and still not sleeping.
Biochemical imbalances could be a problem.

-As someone had already recommended, check your meds for insomnia as a side effect.

– Check your vitamin D status. For that you have to have 4 blood tests taken: D25, D1.25, PTH and calcium. For interpretation read Chris Masterjohn blog How to Tell the Difference Between Vitamin D and Calcium Deficiencies. Online private MD labs don't require prescriptions and there are always coupons. Pay online and go to a nearest LabCorp, Anytest lab, etc.

– Run full Iron profile that includes serum ferritin (the ideal range of serum ferritin is 40 to 60 ng/ml.) and read about anemia of chronic disease if you have anemia before starting on iron supplements, including molasses, stinging nettle, etc.

– Try all remedies other people have recommend here to see what works for you.

– If you wake up after midnight, try protein drink to see if it helps. Dr. Datis Kharrazian in his book Why Isn't My Brain Working? has an explanation.

Valerian root, skullcap, essential oils, relaxation baths are usually ineffective for chronic insomnia.
NOT A SINGLE OVER THE COUNTER SLEEP AID SUPPLEMENT WORKED FOR ME.

Meditation, qigong, relaxation techniques, EFT etc. would take a long time before you start seeing the benefits. But you have to start somewhere.

Acupuncture with an experienced Chinese practitioner could do wonders, if you have money for at least 3 sessions a week for at least 6 months. They would also create a custom herbal formula for you. Less than that would be just waste of money.

Chinese herbs could also be very effective. I recommend these formulas: Bupleurum & Dragon Bone , Shen tonics (Quantum Shen Tonic for example), Restore the Heart . Many reputable sites that sell Chinese herbs have health assessing self-tests that would guide you. Eagle Herbs; JingHerbs, etc.

Women could try progesterone creme. Kokoro professional strength is what I use.

Brandy in moderation has a history of being used as a sedative to treat insomnia.

Be careful with manipulations on your spine. Chicken pox virus that never leaves a body and remains dormant in a spine could be reactivated causing shingles outbreak. You can google about it.

Be very careful with melatonin. Taking melatonin orally chronically without blocking blue light can lead to serious eye damage. All oral doses produce the same response: they thin your retina by ruining photoreceptor regeneration. There are studies confirming that. Just google.

I will end this summary that nothing has helped me yet with my fragmented sleep.


Melatonin

Posted by Lisa (Westport, Ct) on 03/28/2018
★★★★★

Editor's Choice

For months I have been waking up at 4:00 am and unable to get back to sleep, either because I need to use the bathroom or someone moving around in our house or anxiety attacks. In the past, magnesium supplements have done the trick keeping me asleep but lately they have not helped much. Exercise that tires me out definitely helps keep me asleep all night, but on the days I don't exercise hard I wake up. I bought 3 mg melatonin and tried that. Helped the first night, but not after that.

Finally I tried 1 melatonin and 1 magnesium l threonate capsule before bed. That was the winning combination. I am sleeping deeply until the morning and feeling extraordinarily refreshed and energized. Don't want this to become less effective, so I'm only doing it 2-3 nights in a row, then taking a break from the supplements until I feel the need to do it again. Usually another 2-3 days off. Hope this helps someone.


Ginger Tea

Posted by Famcoll (Tennessee) on 10/23/2017
★★★★★

Editor's Choice

I discovered quite accidentally that a strong cup of ginger tea brewed from fresh ginger slices taken one hour before bedtime makes me sleep. After years of using medications, both prescription and over-the-counter, to induce sleep I found that ginger tea, for me, has a soporific effect. Since I couldn't find anything on the web explaining this phenomenon, I looked up information on some Chinese language websites. Only one explained the use of ginger as a sleep agent. Apparently, it works only for people who are "pa leng" or "afraid of cold." This means, if you have the tendency to have cold fingers and toes you may benefit from ginger tea as a sleep agent. Anyway, it works for me.


Nettle Tea

Posted by Mama To Many (Tennessee) on 07/18/2016
★★★★★

Editor's Choice

Well, a friend and I have stumbled upon something for insomnia. Nettle tea! I gave my friend some dry nettle (with some peppermint for flavor) for a health issue. (I don't recall which health issue, but it wasn't insomnia.) She has had trouble sleeping for decades. Since childhood even. She started making and consuming a very strong nettle infusion. After several days she realized she was sleeping 7 hours a night and not waking up and having trouble getting back to sleep. The only thing she was doing differently was taking nettle.

I do not know why nettle is helping her. I have guesses. Nettle is a highly nutritive herb. Perhaps a simple undetected vitamin or mineral deficiency was causing the sleeping trouble. Nettle is a blood purifier. Perhaps the nettle is dealing with something in her system that was causing trouble sleeping. I can't explain it, but I can say that nettle is generally very safe. For someone who has tried "everything" for insomnia, strong nettle tea might just be the solution.

To make a strong nettle infusion:

Put 4 tablespoons of tea leaves (3 T. nettle, 1 T. peppermint) in a quart jar.

Pour very hot water over the leaves.

Cover with a lid.

Steep overnight.

Strain in the morning and drink throughout the day. Keep in the refrigerator. Discard 24 hours after you begin the brew.

This tea is also great for allergies and asthma and general poor health.

~Mama to Many~


Dead Sea Salts Bath

Posted by Dave (Fountain Inn, Sc) on 07/24/2015
★★★★★

Editor's Choice

Hello All,

I'm reporting back again on the use of Dead Sea Salts to help with improved sleep and reduced tension.

I also enlisted one other to try the DS Salts bath and he reports a dramatic improvement in a chronic condition he has suffered with for years. It is a neuropathy that goes down the side of his head then into his shoulder and down his side. It centers in extreme sensitivity to cold; even a breeze on his head can produce this painful condition. He'd suffered with an ear infection that predated the condition and now is very sensitive to loud sounds.

He uses colloidal silver with DMSO compress to his neck on the painful side and takes the Dead Sea Salts baths.

He reports much less pain and improved energy.From my perspective, I found the DS Salts baths have dramatically improved my sleep.

I now sleep through the night five out of seven nights. Over the years as I was a caretaker for years for my wife, I never slept throughout the night. So this "sleeping through the night" is a happy thing!

I take this Salts bath once every ten days. I use about 2/3d of a cup of Dead Sea Salts and 2/3d Epsom Salts; 3 tablespoons of MSM and a tablespoon of Borax. If I only had the DS Salts, it would be fine. But the combo covers a lot more issues.

I dissolve the combo in a big pot of hot purified water while running the bath water ... then I add the solution and just soak for 20 minutes or so.

That's it.


Niacinamide

Posted by Lisa (Southern California, US) on 03/02/2015
★★★★★

Editor's Choice

Niacinamide, which is vitamin B3, will make you very sleepy. I have trouble getting to sleep due to menopause. I take 1000 mg of nicacinamide 1 hour before bed with about two small bites of food. Don't take regular niacin as it produces a flush to your skin and has other side effects. Niacinamide does NOT have these side effects or make you flush. It might be better to start at 1 pill which is 500 mg. One side effect is it may lower your cholesterol.


Vitamin B-3

Posted by Rick (Sorocaba, Brazil) on 01/19/2011
★★★★★

Editor's Choice

I have suffered from insomnia since I was a teenager (I'm 34 now), going to bed has always been my least favorite time of the day because I would roll over for hours, it was horrible. I have tried many things such as melatonin, prescription drugs, Cannabis (illegal where I live, not good), certain teas, alcohol, etc. All were either Not effective, or created other problems in the long run. I also tried common sense approaches such as reading, warm milk, warm baths, skin brushing, etc etc etc... Nothing worked.

However for a month now I have been sleeping like a baby and the solution came in as a surprise since I'm taking it for something else other than insomnia: niacin (vitamin B3), in the form if nicotinic acid (B3 in the Niacinamide Form didn't work). Wow! Now I take it and I get that heavy feeling on my eye lids, and after a while I start yawning. Once that happens I just go to bed and voila!

Be careful though: nicotinic acid will make you flush, and if you don't know what that is it can be scary. So please do your homework and Research Doses and possible side effects so you know what to expect. Start on the low side until you get a nice flush (after awhile you will enjoy the warm feeling, and your skin won't itch as badly). As an extra bonus my skin feels and looks amazing, everybody comments on my Complexion Now! I'm also much calmer and no longer depressed (reason why I tool it in the first place). Very interesting positive side effects! I hear it will also lower bad Cholesterol and increase the good kind. Beware of side effects of you have liver issues, or is on medication. Amazing! But again, do you homework first.

Best part: this stuff is cheap, over the counter, and needed by the body anyway (without it you develop pellagra. Some bread is enriched with it, but not in orthomolecular amounts). I'm taking about 3 grams a day.



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