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Natural Remedies for Insomnia: A Comprehensive Guide

| Modified on Dec 01, 2023
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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. 


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5 HTP

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Posted by Mama To Many (Tn) on 05/30/2018
 ★★★★★

I mentioned using a pedometer watch in a recent post as a way to see how much sleep you were getting. A low tech and cheap way, but a possibility none the less.

My watch (when paired with a smartphone) will give you a bar graph each day to show you the light and deep sleep. I was rather horrified to see the sleep pattern of my teenage daughter when she used her watch to track her sleep. Few and brief were her periods of deep sleep. No wonder she is tired a lot!

I tried a few things - some herbs, melatonin, etc.

5 HTP was the best for improving the amount and frequency of deep sleep for her. It does not cause any side effects for her that we have noticed, anyway.

~Mama to Many~

5 HTP
Posted by Blue Star (Tennessee) on 05/01/2018
 ★★★★★

5 HTP for Sleep and Depression

I recently discovered 5 HTP for my sleep issues. I never seemed to go into a deep sleep and would grind my teeth. I have back, neck and sciatica issues so the pain would keep me up at night.

With 50 mg of 5 HTP about an hour before I go to bed, I go into a deep sleep and finally become fully rested. I wake up in the morning loving my life. I am feeling that 5 HTP is going to be great dealing with my SAD, which seems to happen every year Jan- March. I just want off the planet with SAD... it will sneak up on me..

My attitude towards life is much better. It seems my depression has lifted somewhat. I don't seem to crave carbs as much.

5 HTP
Posted by C (Ava, Mo) on 06/05/2016
 ★★☆☆☆

2 stars for 5 HTP. Oh I forgot the most important one!!! If your stomach is bloated and you have gas, it may be a sign of allergies of food, for example gluten or milk. If people eat what they are allergic to, it can cause severe insomnia. The very best recommendation is go on an elimination diet like I did and I started sleeping. When I mess up the diet, my sleep is bad.

5 HTP
Posted by C (Ava, Mo) on 06/05/2016
 ★★☆☆☆

2 stars for 5 HTP.

I have tried it off and on and you can build up an intolerance, which I did and cause you not to sleep. The best sleep aid is not on here are adaptogens for adrenal health.. Helps with deep sleep, energy like crazy---the best!!!!! This is almost my silver bullet and I have had extremely severe problems!!!!!

Oh I forgot the most important one!!! If your stomach is bloated and you have gas, it may be a sign of allergies of food, for example gluten or milk. If people eat what they are allergic to, it can cause severe insomnia. The very best recommendation is go on an elimination diet like I did and I started sleeping. When I mess up the diet, my sleep is bad.

Replied by Teasmiles
(Wysox pa)
11/02/2021

What adaptogens do u recommend for sleep and how do u take them? I like adaptogens for stress and energy but not sure how to use it which ones for sleep..I do randomly take 5 htp and not sure about it for sleep. Thank you

5 HTP
Posted by Anon (Roanoke, Va) on 04/14/2013
 ★☆☆☆☆

Even in small doses 5 HTP leaves me wide awake ALL NIGHT LONG if taken in evening. I've have started experimenting with taking it in morning, primarily for mood, however so far I have had not experienced any change or improved sleep.

5 HTP is supposedly useful for weight loss, pms, anxiety/depression, migraines and fibromyalgia in addition to insomnia. It is recommended to take it with vitamin B3 or C.

5 HTP
Posted by Jp (Ottawa, On) on 02/16/2011
 ★★★★☆

Regarding 5htp for insomnia: Dr. Roger Murphree recommends up to 300mg at bedtime on an empty stomach with grape juice. I found that this helped me (I started at 50mg and worked up) quite a bit. Sleep was more restful, although still broken. Daytime anxiety and tremours really subsided.

5 HTP
Posted by Lila (Kodiak, Ak) on 04/29/2010
 ★★★★★

I have been able to sleep less and less over the last few years. I have tried so many things to help get past my insomnia (I have trouble falling asleep and staying asleep). I heard about your website and searched for things to help me sleep. The only thing I had in the house that night was 5htp. I take it for mood but have always taken it in the mornings. I didn't think it would help but felt desperate so i tried it. I have been taking it for 9 nights and have only had trouble sleeping 2 of those nights; a HUGE improvement! Thank you!!!

Replied by Judy
(Winnipeg, Manitoba, Canada)
11/07/2012

I am having a real hard time finding something to help with my sleep problems. I have tried the magnesium, niacimide and soda with apple cider vinegar. No luck so far for myself but, amazing results for insomniac daughter. Thinking about trying 5 htp next. Any thought or suggestions would be appreciated.

Replied by Steve
(Las Vegas, Nevada)
11/07/2012

I have found that valerien root, passion flower, melatonin, and 5htp all help me to get a good night sleep. You have to experiment a bit to see what is the right amount of each to take. If you have emotional issues, worry, anxiety etc that are keeping you awake I recommend doing EFT or emotional freedom techniques. You can google EFT tapping points for insomnia and get lots of info/videos.

Replied by Tina
(Houston, Usa)
11/07/2012

Hello Judy from Winnipeg, Manitoba, Canada - Please google Rutavala Essential Oil. Rub it liberally on your back neck, temples, wrists (and bottom of feet) about 1/2 hr before bedtime, and you will find that it miraculously lulls you into sleep.

I generally do a sea salt bath with lavender oil for about 20 mins. Then rinse off with soap/water, and do the rutavala oil routine before turning off the lights.

I also know folks who put 2-3 drops of rutavala oil in empty 00 size capsules and drink with water (however I have not needed to try this) since liberally applying oil takes care of my 20 yrs of insomnia.

Good luck, T

Kristi
(WI)
08/12/2022

I like the idea of an essential oil!

I often have bad side effects to pills (mostly prescription ones), so I'm a bit leery about taking the 5-htp, as the reactions to it reported by others are mixed.

Thank you!

Replied by Baldev
(Mumbai, Maharashtra, India)
11/09/2012
190 posts

Hi Judy, Some times we miss the things available in our own kitchen. Try a pinch of ground Nutmeg in a cup of milk before going to sleep. It works. Good Luck, Baldev

Replied by Andrea C
(Cardiff, Wales)
04/15/2013

I had really bad side effects from 5-htp. I couldn't sleep, and every joint in my body hurt!!! It was 100mg slow release. I tried again 2 weeks later, same effects!!!! I threw them out, and found out these are known side effects to 5-htp. love Andrea C xxx

5 HTP
Posted by Shino (Auckland, NZ) on 09/29/2008
 ★★★★★

ive taken 5HTP (150mgs) and it relaxed me and made it way way easier to sleep. with stress during the day, i hadnt been able to sleep until 5-7 in the morning, but when i started taking this i was feeling sleepy by about 10pm, asleep before midnight!

Replied by Marcella
(Moscow, Idaho)
02/02/2009

I would like to know at what time did you take the 5HTP and how many mg?

Replied by Shino
(Auckland, New Zealand)
02/17/2010

hi, sorry for the very late reply..i took 150mg of 5HTP after my evening meals. I think that may be relatively high, as I was taking it for depression too. Other people here seem to be having good results with a dose of 50mg.

Raphael
(Seals, Tx)
07/01/2018

The past half year I could not get to sleep until 5-7 in the morning. Luckily I am retired and be able to sleep through 11a-1p. I will try your dosage of 5htp to see if it can bring the sleep clock back to 10-12 at night.

5 HTP
Posted by Stefanie (Minden, Louisiana) on 07/17/2008
 ★★★★★

I found this remedy when I was looking for herbal remedies for my daily headaches. I found 5-HTP. According to the article, some of the things it helped with are insomnia, headaches, anxiety & depression. I thought could it be? I immediately went to my husband to show him what I had found because he had problems sleeping at night as well. We went a few days later to our local drug store and picked up a bottle of 50mg. 5-HTP. We had decided on the lowest dosage available in our area, upping the dosage as we went along if it was necessary. We have only been on it for a few days now but there is a very noticeable difference. We both have been sleeping through the night and feeling more refreshed when we wake. My anxiety attacks are gone as well as my headaches. We both are much less snappish than what we were before. We haven't noticed any side effects so far. We are taking them with a meal or a small snack and so far we have stayed at 50mg. Thanks for the very useful information that lead to this discovery!

EC: Read more about 5-HTP here.

5 HTP and GABA

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Posted by Juliette (Reston, Va) on 11/08/2012
 ★★★★★

5htp and GABA supplements were sooo helpful for my insomnia. Taken in the late afternoon and right before bed. The GABA especially just knocks you out feels like a xanax and 5htp really helps quiet the worrisome thoughts.

Replied by Barbara
(FL)
11/30/2023
★★★★★

5 HTP and GABA for Insomnia

This combination also puts me to sleep but I need to take it an hour or two in advance of bedtime. 600 mg of GABA and 100 mg 5htp. Pure Encapsulations brand. If I have anxiety, I take 2 5htp.

5 HTP and Magnesium Citrate

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Posted by Robin (Rural, VA) on 07/11/2008
 ★★★★★

I have been on a quest to find a good nights sleep, naturally. I have recently been taking myself off of antidepressants and prescription sleep aides. And trying to find a way to balance out the seratonin naturally. This is what I have found: Rhodiola is an enormous help. However, I was still having insomnia, and anxiety. I tried Kava. This helps with the anxiety, and would help me relax, but wouldn't put me in the sleep zone. So I recently got 5-Htp, and magnesium citrate. And it hasn't been long, but I feel I am in balance. I am finally sleeping like a baby.

Replied by Joyce
(Joelton, Tn)
07/12/2008
509 posts

To Robin with insomnia: Hi Robin, If you are still having problems sleeping, I think that you should keep on taking the magnesium and add a good stress tablet at rate of l tab at mealtime and bedtime. Stress tablet usually only has B complex vitamins + C & E, and I consider them the best nerve pill or antidepressant going, much cheaper and seldom any unwanted side effects.

Acidophilus

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Posted by Yasir (Stockton, CA) on 09/16/2007
 ★★★★★

I found acidophilus to be very helpful with insomnia.

ACV, Baking Soda and Cayenne

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Posted by Clayton (Willamina, Oregon, USA) on 12/05/2007
 ★★★★★

I have been using ACV for a couple of months now. I started off with one Tbls in a glass of cold water. Now I am using 2 Tbls of ACV, 2Tbls Raw Honey, 1/4 tsp of baking soda, 1/2 tsp of Cayenne Pepper. I mix the ingrediants in a large mug, add hot water from a tea pot. This concoction tastes pretty good, is not very spicy (the pepper is hardly noticable). I have had more energy, felt better, sleep MUCH better. And like others I have noticed my dreams to be very vivid & clear.

Replied by Christie
(Charlotte, Nc)
08/04/2011

I have been taking 2 Tbsp of ACV per day in water for several months now, but am still feeling the effects on insomnia. Wondering about this baking soda/honey/cayenne concoction... My questions is do you drink this in the morning or in the evening?

Are you still sleeping better?

Replied by Debbie
(Melbourne, Australia)
08/05/2011

Insomnia is also a symptom of a magnesium deficiency. You could try taking magnesium and even having an epson salt bath before bed (magnesium sulphate I think).

Replied by Butterfly
(Greenfield, Ma)
01/10/2013

Hi, I wish I could take acv, but due to candida, I feel awful when I take it, my pain increases and I feel just rotten. Is there another way to take it with out the side effects? or a substitute? Thanks, butterfly

Replied by Myra
(Oc, CA)
08/11/2014

Dear butterfly, I think you are experiencing candida kill. Look up candida in earthclinic. Fortify your system by taking the supplements recommended to help during the candida kill process. I too have candida and am reading and following the recommended process. God bless you and keep you!

Replied by Shifra
(Boston)
06/24/2017

When do you take it. If I use it for sleep do I take before bed?

Replied by Stephanie
(Cantonment, Fl)
09/25/2017

Regarding having candida, and feeling so bad with taking the ACV........you feel so bad, bacause the ACV is killing the candida and working. Just increase your intake of good water daily and eat mainly lean proteins and nutritious vegetables. When your body is finally rid of the dead candida, you will start feeling great.

Amino Acids

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Posted by James Wallace (Seattle , Washington) on 05/19/2007
 ★★★★★

Recently I wanted to increase my body's growth hormone production to repair stressed muscles. I read in a book on physiology that people who don't sleep well do no release enough growth hormone in the first few hours of sleep to repair the stress of muscles caused during the day. The book pointed to studies of taking the amino acids L-Arginine and L-Glutamine an hour or less before going to bed.

So I bought the two amino acids (500 mg strength each) and took one of each. I got the muscle repair I wanted. But something else happened - I SLEPT THE WHOLE NIGHT THROUGH! And I have been sleeping soundly since.

I think this works like a two way street. Insomniacs don't release enough growth hormone: Increased growth hormone release causes sounder sleep.

Also you don't have to take Arginine and glutamine every night. Just 3 to 4 nights a week (I know this because I sometimes forget to take the capsules). So it works in a Ted kind of minimalist sort of way. I appreciate that Ted from Thailand is a minimalist in supplement taking. It's refreshing advice.

Replied by One2die4
(Washington, DC)
05/23/2009

What brand have you used for L-arginine and L-glutamine.or doesn't matter.

Replied by Wing Sum
(Singapore)
06/02/2010

I have been taking L glutamine before go to sleep for the past few days. And I cant sleep the whole night. My eyes are wide opening. And alert through the night.

I cant think of the reason why I cant sleep. I have stopped already but still not yet can sleep. Is it because I didnt take L arginine together?

Can you please advice me? I hope I can survive in these few days without sleep.

thank you

Replied by Rainman
(Central, Vt, Usa)
06/02/2010

I don't know if this will help... but, I started taking L-Tyrosine awhile back. I would take 100mg at night, usually with dinner (I weigh around 180lbs). It really helped me sleep... Within a couple hours I would begin to feel really relaxed. Once in bed, I would fall asleep fast. I actually fell into deep sleep faster than I ever have in my entire life. However, it wasn't as easy waking up either. I felt so relaxed in the morning I didn't want to get out of bed. Which is why I stopped taking it. But, it really helped me through a tough time. I would also try some camomille tea... I have a comomille, mint, lavender tea that really helps me to relax before bed. Something warm in my stomach always helps.

Replied by Rosali
(Mumbai, India)
05/09/2012

I would suggest you to try homoeopathic remedies for insomnia for a long lasting relief. These remedies are prescribed based on the constitution of the person. They work on our body by calming and strengthening the nerves, slowing down your thought process and relieving your anxiety, helping you fall asleep more easily and improving the quantity and quality of sleep which will keep you refreshed and energized. Some of the frequently used remedies for the treatment of insomnia are Sleep CM INS formula, C35 INS formula, C55 neurocalming formula, etc.

Replied by Canadian Dave
(Canada)
11/26/2016
15 posts

People may have to avoid arginine if they have cold sores or herpes. Glutamine can also be a problem in high doses in people who are gluten intolerant.

Apple Cider Vinegar

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Posted by RM (Missoula Mt) on 10/06/2021
 ★★★★★

Apple Cider Vinegar

Helps you go to sleep. Pills (Nature's Bounty) work well, take 2-3. And stop eating wheat gluten which is the cause of so many ailments including insomnia in myself. 50 year old male.


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