5 Natural Remedies for Insomnia in Adults

Today, I will be sharing 5 natural remedies for insomnia in adults that you can try at home to improve this condition. Insomnia is often temporary and acute, and causes sleep problems for less than three months. This is generally the result of stress or significant life changes and will resolve itself as soon as the stressor passes. But there are some lifestyle changes that could also improve sleep patterns substantially.

Chronic Insomnia however, is a more severe condition where disruption in sleep patterns occur three times a week or for longer than three months. It is usually resolved with medication or therapy alongside certain lifestyle changes. Irrespective of your insomnia being long-term or temporary, here are 5 natural remedies for insomnia in adults that are worth trying.

5 Natural Remedies for Insomnia in Adults


Sleep Routine

A consistent sleep routine can assist those living with insomnia. This involves going to bed at the same time each night and getting up at the same time in the morning. Try to avoid daytime naps and drinking caffeine too close to bedtime. Create a consistent bedtime routine before going to sleep like taking a hot bath followed by a cup of chamomile tea. Also steer clear from screen time, particularly before bed since this has been linked to insomnia.


Exercise can be incredibly helpful for those with insomnia since it can help with falling asleep much faster. Exercise is known for assisting with regulating hormones and reducing stress levels which could explain why it is a good remedy for insomnia. For best results, do your exercise routine in the mornings or evenings but do not do strenuous exercising after dinner.


Insomnia happens when your mind refuses to shut down. Mindfulness meditation can be incredibly useful in treating insomnia as it teaches you how to quiet your mind, plus it has many healthy benefits that include better sleep.


Some people find that CBD oil can be effective for combatting insomnia. CBD (cannabidiol) is the non-hallucinogenic compound found in marijuana and offers plenty of other health benefits too. In a 2019 study with 72 participants that were suffering from anxiety and stress symptoms, 66.7 percent of patients who have used CBD reported better sleep in a short period of a month.

Another scientific review in 2019 suggested that CBD is linked to falling asleep quicker, having quality deep sleep, and staying asleep. However, more research on the effects of CBD with regards to insomnia is needed. Always speak to your doctor before trying any new natural remedies to check if the treatment would be good for you.


Melatonin is the hormone in your body that is making you feel tired. The body generates melatonin naturally and usually escalates production right before it is bedtime. If you suspect that the reason for your insomnia is due to your body not generating enough melatonin at nighttime, you can buy a melatonin supplement that is taken more or less an hour before bedtime to see if your condition improves.

A scientific review in 2020 had mixed results: while the study has shown that individuals who took melatonin supplements had less trouble falling asleep and stayed asleep for longer, there was no consensus if this is clinically validated. This suggests while melatonin had certain effects on insomnia, experts weren’t sure whether it really made a significant difference in the lives of those who have insomnia.


There are plenty of medications and therapies for insomnia, but some of them come with side effects. It is always worth trying natural remedies to see if they can offer treatment for a specific condition. However, if you suffer from other health conditions, always check with your doctor before trying anything new. I hope that you have found this post about 5 natural remedies for insomnia in adults useful and be sure to share any of your own with me in the comments.

Sending you lots of love, light, and peaceful sleep vibes.


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