26 Home Remedies for Insomnia

The intention is for this article to contain 26 remedies. We will update it as we go along. Please comment any suggestions below!

1. Warm Milk and Honey
2. Warm Milk and Honey + Nutmeg
3. Golden Milk (Ayurvedic Insomnia Remedy)
4. Juice of Fresh Fenugreek Leaves with Honey
5. Handful of Raw Almonds
6. Apple and Quince Seed Tea
7. Handful of Raw Almonds
8. 20-Minute Mustard Powder Foot Soak
9. Almond and Poppy Seed Application

(1) Warm Milk and Honey

Tried and tested and super simple, this home remedy for insomnia is #1 on our list for good reason!

Milk contains the amino acid tryptophan which helps to produce serotonin, a neurotransmitter that promotes feelings of calm and relaxation. Tryptophan is also a precursor to melatonin, a hormone that regulates sleep-wake cycles. Tryptophan-rich foods like milk can encourage the body to produce more melatonin, leading to better sleep.

Home Remedy: Bring a mug of milk (goat milk or cow milk) to a rolling boil then remove from heat. When drinkable, add three teaspoons of raw honey. Mix well. Drink an hour before bed.

(2) Warm Milk and Honey + Nutmeg

Trimyristin is a natural triglecryide making up around 25% of the overall mass of dried, ground nutmeg. This natural chemical has a proven suppressive effect, aiding in sleep and suppressing the nervous system. This home remedy for insomnia combines the strong sedative effect of nutmeg with milk and honey.

Note: Nutmeg can be addictive and cause drowsiness in large quantities. Do not give this remedy to children.

Home Remedy: Add a large pinch of nutmeg powder to a mug of milk (goat milk or cow milk). Bring to a rolling boil then remove from heat. When drinkable, and three teaspoons of raw honey. Mix well. Drink an hour before bed.

(3) Golden Milk (Ayurvedic Insomnia Remedy)

Golden Milk is a classic and gentle Ayuverdic remedy which is helpful for insomnia, anxiety, stress, and mental nourishment. According to Ayurvedic principles, it works to pacify all three doshas, i.e. Vata, Kapha, and Pitta, and hence suitable as a sleep remedy for people of all body types and constitutions.

But the primary effect is pacification of the Vata element. In simple terms, the heat and moisture of golden milk works to counteract the Vata qualities of movement and agitation. Excess vata movement and agitation at night is a possible cause of insomnia, restless sleep, and bad dreams according to Ayurveda. Hence golden milk is employed to counteract such.

Home Remedy:

• 1/2 teaspoon turmeric powder
• Small pinch of teaspoon ginger powder
• Small pinch of cardamom powder
• Small pinch of crushed black pepper
• Small pinch of nutmeg powder
• 1 small cinnamon stick / small pinch of cinnamon powder
• 2 teaspoons of raw honey
• 1.25 cups of milk (cow milk or goat milk)
• 1/2 cup water

Add all ingredients to a pot except the honey. Bring to a rolling boil, then leave on a low simmer for 5 minutes. Stir to avoid scorching and for the spices to mix well, because they tend to float. Remove from heat and pour into a mug to cool. When drinkable, mix in the raw honey and drink. Drink an hour before bed. If you are not used to Indian spices are they are too strong for your stomach, reduce the spice quantities and gradually increase over months.

(4) Juice of Fresh Fenugreek Leaves with Honey

Fenugreeek is a bitter herb used for culinary and medicinal purposes for thousands of years, ranging from Ancient Rome to India. Fenugreek seeds were even found in the tomb of Tutunkaman! Also known as methi, It is available in many South African supermarkets and local Indian spice shops. This home remedy for insomnia uses fresh fenugreek leaves – not the seeds. Store the leaves in the fridge after use.

Home Remedy: Wash the leaves thoroughly with luke warm water. Choose the best leaves (avoid browned and black ones), then use a garlic press to extract two teaspoons of juice from the leaves. Add to a teaspoon of raw honey and mix well. Consume daily an hour before bed.

(5) Handful of Raw Almonds

A study in 442 university students showed a reduction in insomnia reports after consuming just 10 almonds daily for two weeks. Researchers noted a “reducing impact on severe, mild, weak and normal sleep categories.” In another study where almonds extracts were given to rats, the rats responded by sleeping much longer and with more time spent in the first sleep phase, i.e. non-REM sleep.

Almonds contain both magnesium and melatonin. Magnesium is involved in many bodily processes, including the regulation of sleep and reducing anxiety. And while the amount of melatonin in raw almonds is relatively low compared to other natural sources, such as cherries, it may still contribute to the overall sleep-promoting effects of almonds.

Home Remedy: In the morning, soak a small handful of raw almonds in water. At night, remove the skins from the almonds, and consume the almonds after supper. Chew thoroughly. The almond skins are removed to improve digestibility.

(6) Apple and Quince Seed Tea

Home Remedy: In the morning, add 180g of pure apple juice and three grams of quince seeds in a small pot. Bring to a boil, leave to boil for a short while, then remove from heat. Drink this home remedy for insomnia every morning.

(7) 20-Minute Mustard Powder Foot Soak

Mustard is naturally high in magnesium, which helps to regulate sleep and encourage rest. Soak your feet in a mustard powder foot bath which allows magnesium to enter the bloodstream without having to go through the digestive tract first. Mustard is also helpful in treating restless legs, achy muscles, and foot inflammation.

Home Remedy: Pour two cups of tap water into a container, such as a large bowl or shallow tub. Add two heaped tablespoons of mustard powder, and a teaspoon of table salt / himalayan rock salt, and stir until dissolved. Add very hot water so that your feet can be covered past the ankles. Place your feet in and soak for 20 minutes. Dry thoroughly once done. Do this close to bedtime. Optional: Add three drops of lavender essential oil to the water.

(8) Almond and Poppy Seed Application

Did you know that eating poppy seeds may result in a positive drug test for up to two days? It’s because poppy seeds are the active ingredient in opium, which is found in narcotics like heroin and morphine.

Poppy seeds contain natural alkaloids which have pain-relieving, cortisol reduction, and suppressive effects on the nervous system. These compounds in poppy seeds act on the brain’s receptors to serve as a potent natural remedy for deep sleep.

That said – don’t be tempted to make a poppy seed tea. Poppy seed tea can kill you. And many have died by accidently overdosing on homemade tea. A safer home remedy for insomnia using poppy seeds is provided below.

Home Remedy: Mix 1/4 teaspoon of ground poppy seeds and seven ground raw almonds together. Make a paste with warm milk or water. Apply the paste to the palms and soles before bed. You may also make the paste with almond oil and ground poppy seeds.

(9) Lavender Essential Oil