That irritable feeling when you can’t sleep and obsessive thoughts about sleep keep you wide awake – this is something that every insomniac can relate to. Feeling anxious, lethargic, and stressed comes naturally to them. If you find your cure in sleeping pills alone, read through some home remedies that are tested to ease the lives of the sleep deprived.

Be a slave to your sleep schedule

early sleep message marked with sketch pen on calendar
  • Set a regular sleep routine to keep your biological clock steady so you can rest better. Go to bed at the same time every night and get up at the same time every morning—even on weekends!
  • Stick to a regular pattern of light and darkness to be able to sleep well. Staying in sync with your sleep environment helps. Establish the conditions you need for a sound sleep – cool, quiet, dark, and comfortable environment.
  • Don’t mingle stress and sleep. Stress and sleep do not go together. So, keep your worries at bay with meditation and breathing exercises.

Eat right food for forty winks

young girl drinking milk from glass
  • Drink warm milk sweetened with honey before bedtime.
  • Snack on a piece of whole grain toast with a slice of cheese, or a banana with 1 teaspoon of peanut butter or low-fat yogurt about an hour before bedtime to sleep well.
  • Eat bottle-gourd (Ghiya) vegetable as it cures insomnia. Rub your scalp every day with sesame oil containing one tablespoon bottle-gourd juice. This is another easy and effective home remedy for insomnia.
  • Drink herbal tea at night before going to sleep. Prepare the tea using one teaspoon honey, half tablespoon aniseed, and milk. This is a very common natural remedy for curing insomnia.

Smell some essential oil to fall asleep easily

lavender oil in small bottle
  • Find a spray with real lavender and spritz it on your pillow before bedtime. Even studies have proven that lavender essential oil is the trick that aids to fall asleep. It is also a cheap, nontoxic way to slip into a peaceful slumber.
  • Put a drop of jasmine essential oil on each wrist just before you go to bed. In studies conducted at Wheeling Jesuit University in West Virginia, researchers discovered that people who slept in jasmine-scented rooms slept more peacefully than people who stayed in unscented rooms.
  • Try a soothing aromatic bath before bedtime. Add 5 drops lavender oil and 3 drops ylang-ylang oil to warm bathwater and enjoy a nice soak. Adding 1 to 2 cups of Epsom salts to the bathwater also helps ease the tensions of the day. Relax your body in bath before going to bed and it will certainly help you sleep well.

Things you should say a strict 'NO'

man asleep with coffee mug in his hand
  • Avoid caffeine products 6-8 hours before going to bed to improve your sleep quality. Caffeine products such as coffee, tea, colas, and chocolate remain in the body on an average for 3 to 5 hours, but at times these products can affect sleep adversely (up to 12 hours) in some people.
  • Say no to smoking and drinking alcohol as these two make it more difficult to fall asleep. Contrary to the myth, consuming alcohol leads to a restless night, and so does nicotine. So simply say no to alcohol and quit smoking now.
  • Try not to take nap during the day, no matter how tired you feel. People who don’t have insomnia often benefit from a short afternoon nap. However, if you’re napping in daytime only to turn into a wide-eyed zombie at night, there’s a good chance that the afternoon snooze is disrupting your body clock.

Always remember, these easy yet crucial lifestyle changes can help you improve your sleep. Do, consult your doctor before incorporating any of the above remedies to find out a suitable option for your specific health condition.

For any query related to sleep disorder consult a Psychologist at

About the Author

Priya Singh

Priya Singh is a professional writer and editor with 13 years of experience in writing/editing health and lifestyle content for diverse verticals such as magazine, newspaper, and digital media.

Comments (1)
    I have to many sleepless nights..I've almost all my adult life .... Fall asleep easily..but awaken many times during the night...SO SLEEP DEPRIVED ...

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