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Johns Hopkins: Natural Sleep Remedies

Insomnia is a sleep disorder that can be caused by a variety of factors. Psychological factors such as anxiety, depression, and stress can interfere with the ability to fall asleep and stay asleep. Medical conditions such as chronic pain, respiratory problems, and restless leg syndrome can also disrupt sleep. Lifestyle factors such as caffeine and alcohol consumption, irregular sleep schedules, and exposure to blue light from electronic devices can also contribute to insomnia. Hormonal changes during menopause and pregnancy can also affect sleep.

  1. Chamomile tea: Chamomile tea contains an antioxidant called apigenin, which can promote relaxation and sleepiness. Drinking chamomile tea before bed can help calm the mind and improve sleep quality.

  2. Lavender essential oil: The scent of lavender has a calming effect on the body and can help reduce stress and anxiety, which can interfere with sleep. Adding a few drops of lavender essential oil to a diffuser or pillow can help improve sleep quality.

  3. Valerian root: Valerian root is a natural sedative that has been used for centuries to promote relaxation and sleep. It can help reduce the time it takes to fall asleep and improve overall sleep quality.

  4. Melatonin: Melatonin is a hormone produced by the body that regulates sleep-wake cycles. It is also available in supplement form and can help improve sleep quality, particularly for those with sleep disorders or jet lag.

  5. Magnesium: Magnesium is a mineral that plays a role in the regulation of neurotransmitters and can help promote relaxation and improve sleep quality. It is available in supplement form and can be taken before bed to improve sleep.

  6. Passionflower: Passionflower is a herb that has a calming effect on the body and can help promote sleep. It contains compounds that can increase levels of the neurotransmitter GABA, which can help reduce anxiety and promote relaxation.

  7. Exercise: Regular exercise can help improve sleep quality and duration, as it can reduce stress and promote relaxation. However, it is important to avoid exercise close to bedtime, as it can stimulate the body and make it difficult to fall asleep.

  8. Avoid caffeine and alcohol: Both caffeine and alcohol can disrupt sleep, so it is important to avoid consuming them close to bedtime. Caffeine is a stimulant that can interfere with falling asleep, while alcohol can disrupt the sleep cycle and cause wakefulness during the night.

  9. Establish a bedtime routine: Establishing a consistent bedtime routine can help signal to the body that it is time to sleep. A bedtime routine can include activities that promote relaxation, such as reading or taking a warm bath.

  10. Reduce screen time: Exposure to blue light from electronic devices, such as smartphones and tablets, can disrupt sleep by suppressing the production of melatonin. It is recommended to avoid using electronic devices for at least an hour before bed, or to use a blue light filter to reduce exposure to blue light.


  1. University of Maryland Medical Center. (2020). Sleep disorders. Retrieved from

  2. National Sleep Foundation. (n.d.). Healthy sleep tips. Retrieved from


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