Natural Treatments to Help Fight Insomnia: Tips to Get a Better Sleep

Natural Treatments

and Health

Insomnia can be a disabling condition that affects your sleep, mood, productivity, and overall health. There are a variety of causes, from physical and mental health problems to lifestyle, hormones, or even medications. In many cases, lifestyle and behavioral changes, natural treatments, and supplements can help you manage your insomnia.

Manage Stress and Anxiety

Stress and anxiety can trigger insomnia, so it’s important to learn how to manage these mental health conditions. Relaxation techniques such as deep breathing, mindfulness, and yoga can help reduce stress and anxiety levels. In addition, cognitive behavioral therapy (CBT) is a useful tool to help manage anxiety and stress, as well as insomnia.

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Adjust Your Sleep Patterns

Many people who suffer from insomnia also have poor sleep hygiene. This means that their sleep habits aren’t conducive to a restful night’s sleep. A few lifestyle adjustments can help:

  • Go to bed and wake up at the same time daily, even on weekends.
  • Avoid caffeine, nicotine, and alcohol before bed.
  • Exercise during the day, but not right before bed.
  • Avoid eating large meals close to bedtime.
  • Don’t watch TV or use your phone or tablet right before bed.

Use Herbal Supplements

Herbal supplements can also be beneficial for people living with insomnia. Valerian, chamomile, lavender, and St. John’s wort have all been shown to reduce anxiety and improve sleep quality. Make sure to always follow your doctor’s advice and the manufacturer’s instructions regarding dose, duration, and other side effects.

Practice Meditation and Yoga

Meditative practices and yoga are two great ways to relax and can help improve sleep. Deep breathing and muscle relaxation techniques help reduce stress and tension, while yoga can calm your body and mind. Practicing just a few minutes of meditation or yoga before bed can help you relax and get into the right mindset for a restful night’s sleep.

Talk to Your Doctor

If lifestyle and natural treatments don’t seem to be helping your insomnia, talk to your doctor. Your doctor may be able to recommend medications or other therapies to help you manage the condition. In addition, they can help identify underlying causes of your insomnia, such as medical and mental health conditions.


Insomnia can be a disabling condition, but it can be managed with a few lifestyle changes and natural treatments. Adjusting your sleep patterns, using relaxation techniques and herbal supplements, meditating and practicing yoga, and talking to your doctor can all help improve your sleep.

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