Few things are as destructive for a healthy life as insomnia. Sleep helps our body repair, relax, and restore our major system.

One of the first questions I ask my clients when they come to see me for a lymphatic massage is how much sleep they get every night.

I also like to ask what quality of sleep they’re getting.

Unfortunately, many people suffer from sleep illnesses like insomnia. While there are countless pharmaceutical medications that can help with insomnia, I like to recommend insomnia natural remedies first before a line of medications is started.

That’s why I decided to share some of my ideas with my wider audience through my blog. Let’s dive right in to see which option might be right for you.

Natural Supplements to Try


Magnesium is a great tool to relax your muscles and your mind. If you are suffering from stress and physical discomfort, then magnesium supplements could give you relief. Most Americans don’t get enough magnesium, so try this out to relax your muscles.

St. John’s Wort

This miracle flower is also used to treat depression and anxiety. If you’re suffering from either, it could be the cause of your insomnia. Stay out of direct sunlight when you do take it, otherwise, you could find yourself with a bad burn since St. John’s Wort makes you sensitive to light.


Valerian promotes relaxation and sleep both! Over sixteen different studies showed that valerian root can increase your likelihood of dozing off faster and staying asleep longer than without taking it. Speak with your doctor before trying it, however.


As a supplement, Melatonin helps you regulate your sleep cycle more naturally than prescription insomnia drugs. If you’re looking for a safe and effective way to get more sleep, then this insomnia natural remedy might be your best bet.

Chamomile Tea

I love tea, and chamomile is the perfect relaxation remedy for improving your sleep and helping you feel your best in the morning. It is a mild sedative if you purchase the right quality of tea leaves. It will ease your anxiety and help your body to relax fully before sleep.

Exercise Regularly

Exercise is critical for so many reasons! Good quality sleep starts with a well exercised mind and body. Moderate aerobic exercise can help you get deeper sleep. Deep sleep helps you restore your brain and body. During your waking hours, exercise can help your mind decompress. It also releases endorphins that promote relaxation.

Some of my favorite exercises for better sleep include walking or jogging at least 30 minutes per day, Yoga for at least 30 minutes per day, weight lifting is also a great exercise for promoting relaxation and deep sleep.


Another one of the best insomnia natural remedies I recommend is hydration. If you’ve followed my blog for any amount of time, you know how much I advocate for hydration.

As it turns out, insomnia can also be caused by dehydration since it blocks the body’s ability to produce melatonin.

Drink at least 8 glasses of water per day to encourage a deeper sleep during the night.

Sleep Hygiene

Sleep hygiene has to do with your sleeping environment. This is one of the best insomnia natural remedies you can implement.

Do you think you have good sleep hygiene? Compare your nightly routine to this checklist to see if you’re starting your sleep off right.

  • Don’t sleep more than 30 minutes during daytime naps
  • Create a relaxing nighttime routine—take a bath, meditate, try progressive muscle relaxation techniques, etc.
  • Avoid caffeine after 3 pm, or quit altogether
  • Set you’re a/c at 60-67 degrees before bed
  • Turn off and avoid all TV and blue light screens at least one hour before you lay down for bed
  • Invest in blackout curtains
  • Use white noise machines and earplugs if sounds bother you or keep you awake at night

There you have it, my best insomnia natural remedies. Enjoy better rest with these tips!