Natural Remedies for Insomnia: A Comprehensive Guide

I began using acv a few weeks ago at a small dose of 1 tsp. per day. After two weeks I noticed I was sleeping better and that my dreams were better. Rather than dark and heavy, my dreams were becoming more and more light-hearted. I actually woke myself up laughing the night before. I don't know if I can attribute this to acv, but I suppose it's possible.

Insomnia -- This really works. Combo Vitamin of Calcium 1000 mg, magnesium 400mg, & zinc 25 mg. 1 hour before bedtime. Also take Valerian Root 530mg 1 hour before bedtime. I guarantee in 1 weeks time, you won't need sleeping pills anymore.

Glad that you have positive results. Just be aware of that Biology is almost never as simple as "low" or "high" on a lab value. Your body always has a reason for the adaptations you're looking at in the form of blood biomarkers and this is the art of listening to what your body is trying to tell you. Iron supplementation can enhance the growth of pathogenic bacteria and inhibit the growth of beneficial bacteria. Supplementing with iron, especially for those who have GI symptoms, has the potential to create more problems than it solves. We need iron for many important physiologic processes, but bacteria also require iron to multiply and grow. During an active infection, this results in our body competing against our gut microbiome for the currently available iron. Our bodies have a defense mechanism to win this competition and starve bacterial overgrowth. Essentially, when an infection is detected, our bodies limit the amount of iron available in the bloodstream (lowering the blood biomarker serum iron) and increase the storage of iron (increasing the blood biomarker ferritin) so that bacteria cannot gain access to it. This presents a problem because if one views their blood test as simple as "Oh, I have low iron, I better add more iron to my diet" without taking into consideration the big picture view of the situation (for example, if they also have GI symptoms) they may be directly offsetting the defense mechanism the body had in place to intentionally lower iron to starve an unhealthy bacterial overgrowth. Micronutrient manipulation as a whole is a game that needs to be treated with care because there are feedback loops for everything in physiology. Supplement protocols prescribed without proper analysis create way more questions than they do answers.

Taurine and L-Glutamine for Insomnia

I had tried Glycine, Mg Glycinate, Theanine, GABA, Inositol, and they don't seems to help my sleep one way or the others. Finally as my last resort, I looked what else I have in the cabinet, I got Taurine which is for my brain fog and L-Glutamine for my leaky guts. Last night I took both before going to bed, my sleep lasted like 12 hours. I did woke 1 time for pee-pee. I have tinnitus long time but it gets louder after I had COVID-19 2 months ago, that may be the culprit bothering my sleep. I am sure to try this combo again tonight.

On the positive side, for insomnia, I can always rely on Melatonin, or its precursors (5-HTP and or L-Tryptophan), for one day, and one day only, on day 1.

However, on the negative side, when, on day 2, I attempt to use the same supplement at the same dose, I have insomnia on day 2. Then when, on day 3, I double my initial dose, then it works for me again, but only on day 3. It does not work for me on day 4. On day 4 I have insomnia again. Then when, on day 5, I quadruple my initial dose, then it works for me again, but only on day 5. On day 6, I have insomnia again, because my quadrupled initial dose is not high enough for me on day 6. Now, this kind of inconsistent and erratic performance motivates me to dump my supply of Melatonin, 5-HTP and L-Tryptophan, and start taking something else (for insomnia). Because, as to Melatonin and or its precursors, it is a tremendous challenge for me to try to determine what the proper dose should be for me.

All in all, based on the many books that have been written about Melatonin, I find it amazing how overrated and overpraised Melatonin is, when in reality Melatonin and its precursors perform unreliably and inconsistently.

I starting adding 30mg of zinc for Covid prevention, besides D3. Couple of weeks later I realized I had been sleeping much better; deeper, remembering dreams, less frequently getting up and only in the first couple of hours. (I take meds with a lot of water before bedtime.) And the zinc was the only new addition. After a little research I found out that yes, indeed, zinc does help with sleep disorders.

I have been using iodine for many years with good health results. It worked well paired with my natural bovine thyroid supplement. A couple of years ago I changed from using Lugol's to a BioActive tablet form. There was no change in results, it was just easier to take.

30 days ago my husband mentioned that he seemed to be getting more and more sluggish. Asked about my thyroid supplement. Since he had never had to be on any thyroid meds in the past, I didn't think he should go that route, but mentioned that since he has been using sea salt rather than iodine infused table salt, that it may be why he now feels sluggish. He started on the BioActive iodine, taking it at night because that is when he would remember. Not only has he seen a difference in his energy levels, but his sleep is much better. Instead of waking at 1-3am he is sleeping until 5am and his sleep is more restoring. The few times he has forgotten it, he was again awake before 3. The iodine does help him to go to sleep, nor does it cause drowsiness. It just seems to provide what his body needs to be restored. Since then I have switched my intake of iodine to the evening, and find that my sleep is more restoring.

Hi,

Some nights I have problems getting to sleep, and lie there for seemingly hours tossing and turning and churning over in my mind past hurts and making mountains out of molehills. And the same occurs if I wake up in the middle of the night to use the toilet and can't get back to sleep again. However, I've discovered that if take 4 - 6 teaspoons of Concentrated Montmorency Cherry Juice in a drop of water and a small bowl of oats made with milk it puts me to sleep for six to seven hours. Apparently, the cherry juice is naturally high in melatonin and so are the oats but less so.

It works for me, give it a try!

Gertjr,

Yes, unfortunately I have not found anything natural that works everytime, not even medical marijuana which is the best natural sleep aid I have found using the indica variety with high THC content and low CBD content. Overall, melatonin 123, for me is more effective than just taking the melatonin all at one time.

I would suggest you use Deirdre's addition to the melatonin of magnesium l threonate (Mag-T) or magnesium glycinate will also have a similar effect. The melatonin helps to slow the mind down a bit and magnesium tends to help your muscles to relax. Mag oil (MO) can also work quickly if you forgot to take your magnesium pill about an hour to an hour and a half before bed, by applying to the back of the neck and shoulder area as well as the chest as that whole muscle group tends to tighten throughout the day making it harder to get to sleep at night and MO loosens those up quickly, just spray it on and rub it in. Magnesium Taurate works also for helping with sleep. Melatonin and magnesium (M&M) are better than either one alone. My personal experience is that M&M gives a slightly better quality of sleep than either one alone.

The medical marijuana is generally my last resort and it also works well with magnesium and that combination probably is the strongest in the natural products. If that isn't enough, then you would have to talk to your doctor about prescription sleep aids, which I have never done.

Some people do fairly well with valerian root extract or GABA or both, but I consider these a bit weaker than the above mentioned items. Some people use benadryl, but this is not good for regular use as it is thought to contribute to the potential for dementia and or other neurodegenerative issues. Nyquil also has a product that contains Diphenhydramine, the active component from Benadryl and of course it will have the same drawbacks as Benadryl in longer term usage.

The blackout soft fabric night glasses are useful too when you are unable to darken your room enough. These fabric sleeping glasses let your body know that it is definitely night time. The soft foam ear plugs can help if there is significant background noise such as traffic.

A 10 to 15 minute dose of bright morning sunshine every morning helps to get your circadian rhythm back on track.

No computer, tablets, laptops, bright lights or tv for at least 1 1/2 hours before bed as these trick your body into thinking it is still daytime and will not allow natural melatonin production to do its job properly. Generally, the more active you are during the day, the easier it will be to get to sleep.

For mild sleeping problems, ashwagandha, lemon balm, teas for sleep, chamomile, deep breathing, epsom salt bath soak, passion flower and valerian root extract can be helpful. There are also combination sleep aids that have many of these in various combinations. One word of caution, the valerian root extract capsules have a smell to it that to me is disgusting and I can not tolerate that smell every night.

Lastly, getting on a regular schedule of sleep and waking is also longer term helpful and it is free.

Art

Gertjr,

A couple more things to consider. The form of magnesium that Deirdre takes is Magnesium L Threonate (Mag-T) and for me this one has never caused diarrhea, but I do not have IBSD. I think the reason for this is the L-Threonate is the largest ingredient that is supposed to target the magnesium to the brain. It may be worth a try to see if it helps with sleep.

Here is a link to a typical product :

https://www.amazon.com/s?k=magnesium+l+threonate&ref=nb_sb_noss_1

Since melatonin at 15 mg/night is doable for you, it may be worth testing a 5 mg melatonin product that has vitamin B6 in it. Melatonin is poorly absorbed and the B6 aids in the absorption of melatonin. I am currently experimenting with a melatonin product with B-6 and time release and it does seem to be slightly more potent than the same quantity of regular melatonin. Here is a link to a 5 mg melatonin product with vitamin B-6 and time release in it:

https://www.amazon.com/Natrol-Melatonina-tabletas-alivio-S0921205N2PK/dp/B001E0WOKE/ref=sr_1_5?dchild=1&keywords=melatonin+5mg+with+vitamin+b6+timed+release&qid=1596389259&sr=8-5

Here is another melatonin product with vitamin B-6 without the time release :

https://www.amazon.com/Mason-Natural-Vitamin-Melatonin-Strength/dp/B00EBGR1WY/ref=sr_1_5?dchild=1&keywords=melatonin+5mg+with+vitamin+b6&qid=1596388255&sr=8-5

The mag oil (MO) applied to the upper chest, shoulders and rear of neck should be synergistic with the melatonin while having minimal if any impact on the gut.

The night shades can be useful in signaling your body that it is definitely nighttime and time to go to sleep because they block out almost all light in the room and when combined with the bright sunlight exposure for 10 to 15 minutes in the morning, can help to put your circadian rhythm back on track which should also help you get to sleep. Here is a link to those fabric sleep glasses and this one comes with ear plugs which can be useful if you are dealing with significant background noise :

https://www.amazon.com/Sleep-Mask-Blindfold-Eye-Shades/dp/B00L4NJFEE/ref=sr_1_36?dchild=1&keywords=cloth+sleeping+glasses&qid=1596390067&sr=8-36

It sounds like your daily activity level is likely high enough to help induce sleep, but this may be a case of more is better, so you can experiment a little to see if slightly more daily exercise will be additive in promoting sleep for you.

The medical marijuana is also a consideration if legal where you are located, but I would "only use it on the nights when your regular regimen is not letting you get to sleep". The less you use it, the more effective it can be for the purpose of sleep. Think of it as an emergency backup plan only to use when you absolutely have to get to sleep. The form to consider is Indica with high THC content and low CBD content. This is strong and very little should be needed. The Sativa variety, in my experience, tends to wake me up, but definitely does not help me sleep.

Lastly, you can also test some of the multi-ingredient sleep aids that may contain some of the herbs and supplements that I mentioned in my previous reply to you. Mixing all of these options up seems to be useful in insuring that they all remain effective for you.

Art

Was interested in nutmeg for nocturia. I recently read that a grandmother used her mother's remedy as a cure to stop from having to pee when she went shopping. It was incredibly easy. Granny said to put about a teaspoon of nutmeg in the palm of your hand and lick it off. She did this just before leaving the house and she did not have to find a bathroom during the whole time she went shopping.

Anyway, I have tried everything under the sun and nothing is too weird when you have to get up all hours of the night to pee. So, I have tried it for the last 3 nights and Alleluia! I got up after 3 1/2 hours the first time, then 3 hours the second time. By the time I needed to go again, it was time to get up. It was wonderful to feel refreshed, something I had not felt for many months.

However, about the nutmeg: I just used a good 1/4 tsp on the palm of my hand and licked it off just before going to bed. I also took a very tiny sip of water to get rid of the nutmeggy taste on my tongue. I will up the amount to 1/2 tsp and see what happens. I am thrilled even tho nutmeg is pretty expensive. It's worth it!

Hello there Mama to Many!

Been reading your postings often. Good work there. I can relate to your use of a Castor Oil pack! I commenced a couple of weeks ago and have done it for one hour in the afternoon, six days each week, on my lower back. I largely follow your regime. I have cut a piece of flannel and folded it four times to make a six inch by six inch pad. Left in a container in the 'fridge in a little bit of good quality, Castor Oil (enough to lightly saturate but NO more), I drag it out when the billy has boiled and nearly fill the hot water bottle. Lying face down on a protective cloth over a piece of foam in my "sleep out" ( the smell is best kept to one's self ), I proceed to place the pad directly on the lumbar region, cover with a second layer of dry, double-folded flannel cloth, a double layer of plastic sheeting and then the HWB. Time passes O.K. I sometimes nod off until my clockwork timer shrills, when I promptly arise and use the discarded hot water from the HWB, plus a little Bicarb. and a dedicated sponge, to wipe down the nether regions. Already in my working gear, I am then good to garden. Good as gold: job done.

Does it warrant such dedication you may well ponder? Well I AM sleeping much better, not going to "you no where" during the night, and feeling more mobile with a bit less pain. So it is worth all that lot for starters. Kidneys and liver yes but ovaries no I suspect. Mind you, I have gone and done the Raised Bed Trick, about four inches so far, at the same time I started on the Oil. Also, now taking Alfalfa and more MSM so that may have helped. Again, I have re-commenced my "Brew" of Molasses, Lime juice, Honey and ACV once per day which I am always a complete fan of anyway.

So yes, my sleeping HAS improved for sure and I think the Hot Oil Pad may be the secret and it only took a couple of weeks to kick in so all's good. I hope this helps others. Worth a try for sure and there may be other benefits too.

I love this Site as much as you do!

Cheers, Michael

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.

This is in response to 9/18/07: Robin from Dallas Texas was wondering why apple cider vinegar caused constipation after 3 or 4 days. This is caused by using the processed apple cider vinegar but if you switch to an organic apple cider vinegar, that should end the problem and better health benefits overall will be achieved.

Earth Clinic is a great and informative website giving much attention to apple cider vinegar as a remedy, but I think it may be helpful to always specify it as ORGANIC apple cider vinegar instead. Many people that come across this website might miss the few areas that do specify the difference, so not knowing better, they will most likely go out to the grocery store and buy the most popular Heinz brand (processed) apple cider vinegar, and therefore they will have less satisfactory results than if they used an organic one from a health food store.

You should not be drinking Apple Cider Vinegar plain!! Always mix with at least 4-8 oz water or juice, I use 3 oz water + 3 oz aloe Vera juice + 1 tbsp acv. Drinking Apple Cider Vinegar undiluted is very harsh on tooth enamel and can also burn your esophagus over time

Don't spit the coconut oil in your toilet or down your sink as it's solid below about 76 degrees and will clog your pipes.

I have mixed honey and ACV together and taken it as a sleep aid. Made me drowsy. You guys have a great website here!

I would recommend checking your iron levels. I had an iron infusion after discovering I was iron deficient and it transformed my sleep, such a relief!

Insomnia, my best tablets are called Serpina (Indian Snakeroot) an Ayurvedic tablet that is excellent, plus has many other positive things, I can't write everything now but send me a message and I will try. Serpina tablets $7 at Amazon, or Distacart sells them. Dosage if can't sleep at all take 3 tablets in am and 3 tablets at nite. Once you're sleeping then reduce dosage if you want. They are completely safe, however will interact with Antipsychotics, cold, flu medicines. Non habit forming, stopping cold turkey is fine.

You can take OTC Benadryl 50 or 100mg if you wake up in middle of night then just take another 1 of those and fall back asleep. Since they can cause memory loss in long-term use I advise to take for 3-4 weeks maximum.

Never take sleeping pills, habit forming and dangerous. A Valium is fine a few days but they are habit forming and dangerous after 4-5 weeks maximum. Jujube fruit(Chinese dates)fight insomnia, Anxiety, buy at Amazon.

Last one for sleep: try L-Theanine pills (only must have: Suntheanine, highest quality) take 200mg twice daily or increase to 400mg 2X daily, they are safe and can be taken at 3,000mg safely, but rarely done. Best of luck to anyone who tries them. If you're happy & sleeping send me a message.

Dr. Oz recommends tart cherry juice for insomnia. Take 1 ounce an hour before bedtime. Tart cherry juice is a natural source of melatonin. Dr. Oz also said the ideal time to go to bed is 9:45PM. Also sunshine during the day, exercise and magnesium are beneficial for getting a good night sleep.

I've been taking melatonin the way Art suggested--2 hours before bed I take 1/3 total dose, then 1 hour before the next 1/3, then at bedtime the final 1/3.

I also take niacin, 100 mg, at bedtime since it helps also. So, most nights this really works and I fall asleep fast. I still wake several times per night but go right back to sleep. I wake up well and feel okay for several hours, then feel like I could nap but power through it since I'm at work.

I've been taking a total of 15 mg melatonin. But, like last night, nothing helped me sleep. I took another 5 mg melatonin an hour after bedtime and still didn't sleep but maybe 3 hours total. Any idea why? Or is this just something you have to deal with? (No choice there, I guess). Also, some days I get a real headache that lasts until noon or so. Is this the melatonin? I think so but it could be allergies.

Thanks, Art, this has worked more often than not and I'm happy for that.

Melatonin to regulate my sleep cycle which was worsening with age (62 y/o male). Give it 2 weeks or more time before you see results. People give up too soon when experimenting with melatonin. Give your brain time to adjust to a new circadian pattern. 3 mg sublingual melatonin before bed is what I do.

Sam,

Magnesium Glycinate as part of the combo at the dose recommended on the bottle is helpful for relaxing muscles and helping to get you to sleep.

Art

You should all try apple cider vinegar with honey and camomila tea hot when you are already in bed. Make three camomila tea bags or four.

Plus take a 250mg of magnesium plus a calcium citrate pill that should contain vit d-3 plus one l-taurine 500 ml capsule. Have a nice sleep!

Namaw I use this in the morning before coffee or anything else. 1/8 tsp pot carb I have not added baking soda but I add a small pinch of sea salt

The 5 mg melatonin at night.

The baking soda method I use is Teds alkalyzing formula. 2x a day. 1/2 hour after food. 5 days a week.

Apple cider vinegar 2 tbsp add 1/2 tsp of baking soda let fizz then add half a glass of water and drink. This is pain relief and digestive health normalizing stool.

Or... For circulation and digestion I use 1 whole lime squeezed or 8 tsp add 1/2 tsp of baking soda let fizz. Add 1/2 glass of water drink same schedule. This helps get rid of excess calcium too.

The most help for our family for no sleep is in this order.

Potassium carbonate..melatonin..

Digestion ..enzymes aminos baking soda with and after food

Sufficient minerals through the day from food and sea salt.

Bulletproof coffee or butter and collagen...and again improves gut health..drink during the day.

I have used iodine 1 drop in water of 5% lugols iodine before bed.

I had to go further for Ken and I as we are 60 yrs and correct hormones provide a better platform for sleep and health. Progesterone cream applied to upper body 2 or 3x a week. Pregnanolone 25mg. 2x a week. 25mg of dhea. I take it 5x a week as it corrects my intestinal issues too. The melatonin is also part of this.

Ted talks frequently of acid brain preventing sleep th fix is the alkalyzing drink.

Our results...

1 daughters narcolepsy solved with defluoridating water.

1 lifetime of insomnia for another daughter was blending her food. Bulletproof. Because it was her bad digestion and fluoride

Me the quickest relief was potassium carbonate. But my overall health and better sleep was a gentle regime of the above mentioned. I just added things slowly until I normalized.

My husbands body clock must be reset for 3rd shift everyday. He does much of the above and at bedtime takes 2.5 mg lithium gaba melatonin.

Adding niacinamide 250mg 3x a day. Often boosts sleep at night as our bodies need and use quite a lot of it.

These are things if you need further help. Beyond your question. It is what we have found successful. But no sleep is really a symptom of many ailments in our house. Each unique and handled differently.

Janet