Natural Remedies

Natural Remedies for Insomnia, Tried and True

Breathing Exercises
Posted by Mary Lee (Coaldale, Colorado) on 08/31/2017
5 out of 5 stars

I've been doing deep breathing exercises with Dr. Andrew Weil and they have given me the rest I need. They have also helped with my blood pressure, my atrial fibulation, and my moods. You can get his tape just about anywhere. He's amazing!!!!!!!!!!!!!!! And so are his instructions for breathing.

Nettle Tea
Posted by Mama To Many (Tennessee) on 07/21/2016

Dear Rsw,

Well, I have checked several of my herbal books. Though some are technical in nature, none are technical enough to answer your excellent question about nettle's effect on serum iron levels of those with already high levels.

I will keep my eyes open for the answer to this in my reading and if I find out anything further I will let you know!

~Mama to Many~

Posted by C (Ava, Mo) on 06/05/2016
2 out of 5 stars

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.

Posted by Flippside (Tampa, Fl) on 09/30/2015
5 out of 5 stars

I am a 52 year old post menopausal woman who has had a challenging time during the past couple of years during the transition due to adrenal fatigue. I have tried everything for insomnia due to cortisol fluctuations and recently tried zinc supplements (zinc glycinate chelate) after reading that zinc lowers cortisol. Results were immediate and I'm happy to report that I have been sleeping like a baby, 8-9 hours straight, for over two weeks now! I initially started with 30mg before bed, but I have cut back to 15mg with no noticeable affect. I also take magnesium glycinate before bed but it alone wasn't enough. Just wanted to share in hopes that supplementing with zinc might help others!

Posted by Dianec (California) on 10/02/2015
5 out of 5 stars

Dear Flippside (Tampa, Fl),

The Zinc worked like a charm!!! I only used it once at 15 mg. and not only was I asleep in half an hour amazingly I had tremendous energy all day! I had been dragging for weeks and not sleeping! And without taking anything I am sleepy right now. But I am taking one tab of Zinc right now!

I can't believe the energy I have with only one tab of zinc!

Thanks so much for posting this!

Oil Pulling
Posted by Lily (Los Angeles, Ca) on 08/06/2015
5 out of 5 stars

Another great remedy I have found for sleeplessness/anxiety is oil pulling, specifically before bed or in the evening. I know you're supposed to oil pull in the morning before eating, but when I oil with Grapeseed oil it makes me so tired and feel so relaxed, it's really something I need to do at night!

I have tried various oils - coconut - which was quite possibly the WORST thing for anxiety - my heart was racing for days - BE CAREFUL with coconut oil if you are prone to anxiety! I tried several other oils and didn't feel much of anything, but GRAPESEED OIL is like taking a sedative for me. I feel so calm and could sleep for 12 hours, the deepest sleep with very vivid dreams. A must try for people with anxiety and insomnia!!

Posted by Les (Atlanta, Ga) on 05/12/2014
5 out of 5 stars

This supplement combination has been helping me sleep better at night. The article I got it from stated it was as effective as taking Ambien (but without the side effects.)

5mg melatonin
11.25 mg zinc
225 mg magnesium

Take 1 hour before bedtime.

Posted by Jean H. (Us) on 04/15/2018

I don't doubt what you're saying, but magnesium has what's called 'bowel tolerance' where your body shunts any excess to the GI tract washing it out. When you've reached the amount your body needs, you develop loose stools and/or diarrhea that washes the excess out of your system. Look at the magnesium citrate given for bowel cleanses and colonoscopies that are at least 12,000 mg, and are considered to be safe.

Posted by Lorayne (Sun City, Az) on 01/23/2012

I wouldn't use Horlicks, since it contains milk which means it probably contains rBGH (genetically modified bovine growth hormone). Go to to read up on the dangers of GMOs. They are in dairy, soy, corn, canola, zucchini, yellow squash, Hawaiian papaya, cottonseed and alfalfa at present. Organic food cannot be GMO. So if you want to eat these things, choose organic. The Environmental Working Group has a petition of it's website to force labeling of products that contain these poisonous GMOs. Go to to sign the petition.

ACV, Baking Soda and Cayenne
Posted by Clayton (Willamina, Oregon, USA) on 12/05/2007
5 out of 5 stars

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.

Coconut Oil
Posted by Rosemarie (Carlsbad, CA) on 10/06/2007
5 out of 5 stars

I am on my 3rd week using vco and have lost 10 pounds, sleeping through the night, and having more energy. I have cut out gluten from my diet, milk, and coffee also. Now I am going to get my husband to take it..

Apple Cider Vinegar
Posted by Michelle (Winfield, Kansas, USA) on 09/23/2007
5 out of 5 stars

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.

Calcium, Magnesium, Zinc
Posted by Sasha (Sav, Jamaica) on 09/14/2009
5 out of 5 stars

This really works. I took it one evening and i was trying to remember what i ate or drank why i slept so calm and peaceful. Now that i saw this post, i realized that it was the calcium, magnesium and zinc combo. Thanks for sharing!

Cold Showers
Posted by Leon (Wichita, Ks) on 08/11/2007
5 out of 5 stars

I like taking cold showers at night. It helps to sleep and I feel confident getting up in the morning. I encourage everybody to take a cold shower at night. It really helps with insomnia.

Wiggle the Toe Method
Posted by Hazel (London, England) on 07/04/2007
5 out of 5 stars

I had psychotic depression after my childs birth. I didn't sleep for days. A reflexologist told me this. You wiggle one toe, then the next one, then the next one and so on. Over and over. It works brilliantly, try it tonight!

Apple Cider Vinegar
Posted by Jp (Ottawa, On) on 02/16/2011

I wonder if those whose 'acid reflux' was helped by ACV actually had low stomach acid? The symptoms of the two are often confused. Doctor's seem to assume all stomach reflux issues are from too much acid when often they are not.

Coconut Oil
Posted by jeffrey (bournemouth, ENGLAND) on 06/07/2007
5 out of 5 stars


Posted by Connie (Utah) on 03/16/2022
5 out of 5 stars

Agree on Calcium as top sleep aid. I believe I've tried it all, including medications, but especially nutrition.

It seems obvious now, but I'd always tried calcium with other supplements.

I've gone so long with this deficiency, that I need calcium chelate without co-factors. It's something genetic because family members had other signs, such as heart arrhythmias, anxiety, so on. I'm taking a lot so I think it's an individualized thing.

Multiple Remedies
Posted by Art (California) on 03/16/2022 1383 posts


Some people find this specific magnesium combo useful for both sleep and RLS. Read some of the reviews on those specific topics.


Vitamins D and B Complex
Posted by GertJr (Madison) on 03/30/2021
5 out of 5 stars

I have a question about vitamin D. I was reading 'Right Sleep' and the doc there says get B12 and Vit D blood tests. It's a pricy program, so I just did the blood test. My b12 was great, right in the middle of the range. My D3 was also right in the middle of the range, but my D2 was at the bottom, not even reading an exact number, simply <4. Does this matter at all? I've always read that D3 is what you want, but I'm thinking everything matters and should be in a good range. Should I do anything? and, if so, what?

I must say, since I started supplementing with D and B complex, I've been sleeping much better. How do I get all my numbers in the good range?

Cherry Juice
Posted by Mary (NY, NY) on 06/23/2022
5 out of 5 stars

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.

Posted by Azuka (Michigan) on 08/29/2020

I never would have thought of taking a calcium supplement to assist with sleep. I have never taken calcium supplements. I also never have trouble falling asleep.

Also, I never get more than 5 or 6 hours of sleep. Can't seem to force myself to sleep more than that at a time. Perhaps some folks don't need as much as others. And some need more. I think the 7 - 8 hours a night thing is an average, and most people fit in with the average, and a few don't.

Posted by Florie (Hayward, Ca) on 08/02/2020
5 out of 5 stars

Hi Art, I've been following all your post regarding melatonin's effectiveness as far as anti-aging and sleep issues, which works best for my insomnia, glycine before bed melatonin 5mg. Is it safe to take it long term?

Also I've read, can't remember where, but there's a warning, do not take melatonin with b6 is detrimental to your health! Scared what may happen? Taking the brand that was recommended here in earth clinic. Your opinion what I value most. Thanks for your contributions to this site.

Posted by Missm (Ny) on 08/01/2020

There are different forms of magnesium to take. Look up and try this form of it: Magnesium glycinate

Most magnesium supplements that you will find at drugstore are with the oxide form because it's cheap.

Are you able to find a pool? Water is an excellent therapy, it de-stresses and soothes.

Posted by Charity (Faithville, Us) on 08/03/2020

Gertjr, I see you are a beautiful soul, applying knowledge and energy to your life. I read a lot trying to find solutions to my questions three and I'm a weirdo . I use to resent my weird but now it is what makes me me. I read Dr.Batmanghelidj when I ruptured L-5 and spend a lot of time in the tub praying . In his books he talks about how healthy exercise can create more cortisol issues and affect digestion further. I realize you are going through a lot and my heart is with you in prayer most days. Faith and love surround you. My gut health was a mess since birth . Dr. Eric Berg, free information on you tube, has really shed light on my gut health. I don't do the fasting or keto stuff. I have to take ox bile most days to eat food. I use the mag threonate in the now brand most days too for my brain. Mag does not bother me at all but I got c diff once from a dental treatment and had a horrible time trying to get my life back from that. I know what these things are like to walk out day in day out. I only pipe in here as led. I have my own dragons to slay and frequent Mark Hemans on zoom for miracles. I am still learning how to be who I was created to be. A spirit being in a body full of all the power to override any natural facts with spiritual truths. I still use a lot of supplements but hope to enter the day when the truth that I know overrides all facts. Bless you Gertjr as you journey, you sound like an amazing woman. Charity

Posted by Art (California) on 06/24/2020 1383 posts

Hi, Deirdre,

I'm very happy that melatonin is useful for improving your sleep! The addition of Mag-T is also additive at helping you to get to sleep and sleeping well. Mag-T, like magnesium taurate are both noted for targeting the brain. Another form of magnesium that is quite helpful for sleep is magnesium glycinate and I always find that adding the magnesium to the melatonin is very helpful for getting the best quality of rest!

Thank you for the feedback as it is helpful in confirming what is useful and what is not useful for everyone on EC!


Sleep Tracker to Evaluate Sleep
Posted by KT (Usa) on 04/24/2018

Thank you for this post! My husband snores too...that's why we have to sleep in different rooms!

I'd be interested in getting this tracker watch because he feels he NEVER gets enough sleep. I think he underestimates how much he gets.

I have an internal alarm that gets me up after six hours, sometimes less. I think if you go to bed exhausted you can sleep hard for four hours and have enough. It has been reported that a 20 minute mid-day "power nap" can revive as much as sleeping eight hours. I did that when I was pregnant and worked full time. Little did I know that what I was eating (hidden sources of MSG) made me that tired.

BTW, I worked almost all day on my feet, went for monthly check-up, drove home thinking I was just having Braxston Hicks after exam, had my husband's labor inducing spaghetti sauce for dinner and had my first baby that night!

Melatonin and Magnesium
Posted by Mary (Ca) on 03/29/2018

I have struggled with insomnia. will try this. Thank you.

Multiple Remedies
Posted by Myway (Usa) on 01/19/2018

The one area you did not mentioned in your post was EMF (electromagnetic frequencies). Your sleep could be disrupted by consistent frequencies going through your body. This has become a huge problem with all the electrical devices in our lives. Go onto YouTube and look up Dr. Nicholas Gonzales and sleep disorders. He discusses this problem in detail. Also, our pineal gland is not able to make enough melatonin when exposed to the “blue light” emitted from our tablets, phones, computers, floresent lights, etc a. So, many people are staring at these devices before they go to bed - then they can't sleep. Dr. Mercola suggests turning off the electrical breaker and router to your bedroom at night - and leave the devices in another room ( I put my iPhone on airplane mode). Also, when you go outside, ditch the sunglasses - your pineal gland needs the sunshine exposure. Do your research on all this - it surely has helped me in the past!

Note: try to find out if there is a cell phone tower near your residence. If so, there is an indoor paint used to prevent the frequencies from getting into your bedroom. Look this up.

Good Luck!

Multiple Remedies
Posted by Michael (New Zealand) on 01/20/2018

Hi Waltz of Bangalore,

A friend of mine almost had to quit his job because he suffered from persistent, severe insomnia for weeks and weeks and ended up like a zombie! The quality of their work (and life) was suffering to an alarming extent. It was a long time before we hit on a solution / remedy but from desperation sometimes brings forth a solution / sharpens the mind prodigiously!

I managed to persuade him to undergo a course of approximately six treatments (however long it took! ) by a Chinese lady acupuncturist I had been visiting for a pain related matter I.e. I was impressed with her treatment, so felt comfortable referring him to her after she mentioned she thought she could help him.

He has never looked back - just looses the odd night now and again like many others I suppose. Sleep becomes more elusive as we age unfortunately, so one must begin to acquire strategies to cope with that such as the many other recommendations on this Site.

You should verify if a reputable, licenced acupuncturist has had past success with treating sleep disorders before parting with your cash.

My feeling is that whatever treatment regime you undertake, you should commit to it and have faith in it if at all possible, stay the full course and attend all appointments on time.

Power of positive thinking etc!!

This worked a treat and he went back to work as a refreshed human being.

Not all people respond to all or any treatment of course but I would love to learn of your success if it happens.

Cheers, Michael

Ginger Tea
Posted by Jean H. (Us) on 04/14/2018

Ginger also lowers cortisol levels.

Raw Onions
Posted by Anon (Usa) on 10/23/2017
5 out of 5 stars

I wake up feeling more refreshed if I eat raw onion befor bed. I mix it in guacamole, maybe half a medium onion. I use yellow.

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