--- title: "Natural Remedies for Insomnia | Sutter Health" description: "What are some natural remedies you can take to improve sleep and to reduce frequent waking up at night?" url: "/ask-an-expert/answers/natural-remedies-for-insomnia-1051061053" --- 1. Home / 2. Natural Remedies for Insomnia # Natural Remedies for Insomnia * * * Medically reviewed by - Kathy O'Hare, ABT ## Question What are some natural remedies you can take to improve sleep and to reduce frequent waking up at night? ## Answer Insomnia can be a pretty frustrating condition. But before you go to your doctor for those sleeping pills, there may be some effective natural remedies that you can try to get a good night's sleep. One of the first things we ask patients to do when they have insomnia is evaluate their sleep habits, also called “sleep hygiene”. Practicing good sleep hygiene is a great start to getting your zzz's. How do you get started? Simple! ****Follow these easy steps:**** - Establish a regular bedtime. Try to sleep at the same time every night. Most people need anywhere from 6 1/2 to 8 hours of sleep a night. - Avoid naps - these can disrupt your sleep cycle. - Exercise daily. This helps your body get tired enough to sleep and enhances the sleep cycle. - Create a quiet routine prior to sleeping. Avoid stimulating activities before bedtime, like watching TV. Try reading a book or listening to music instead. - Avoid caffeine, nicotine or alcohol - all commonly disrupt sleep. Try not to have any caffeine after lunchtime if possible. - Create a restful space in your bedroom. Make sure your room is dark enough during bedtime. Get earplugs if you have a noisy house. - Make sure your bed is comfortable. If your mattress is over 10 years old, and caves in or gives you back pain, it may be time to invest in a new one. If the above do not work, other natural remedies for sleep include melatonin, taken at a dose of one to two grams a night. Herbs such as valerian and chamomile are also used to help bring about sleep, usually in a tea form. Sweet dreams- naturally! Of note - please see your family doctor for any persistent insomnia, excessive snoring or daytime drowsiness due to insomnia - which may be signs of sleep apnea. ## Explore related topics SleepSleep DisordersMind bodySleep Hygiene ## Related questions View all questions - Health Q&A ### Over-the-Counter Sleep Aids Addiction? Can you become addicted to over-the-counter sleep aids like Tylenol PM? - Health Q&A ### Acupunture as a Migraine Treatment? I am a frequent migraine sufferer and I was told that acupuncture can actually help more than drugs to prevent attacks. Is this true? - Health Q&A ### Adrenal Fatigue I am post-menopausal and dealing with adrenal fatigue. 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But before you go to your doctor for those sleeping pills, there may be some effective natural remedies that you can try to get a good night's sleep. One of the first things we ask patients to do when they have insomnia is evaluate their sleep habits, also called “sleep hygiene”. Practicing good sleep hygiene is a great start to getting your zzz's. How do you get started? Simple! Follow these easy steps: Establish a regular bedtime. Try to sleep at the same time every night. Most people need anywhere from 6 1/2 to 8 hours of sleep a night. Avoid naps - these can disrupt your sleep cycle. Exercise daily. This helps your body get tired enough to sleep and enhances the sleep cycle. Create a quiet routine prior to sleeping. Avoid stimulating activities before bedtime, like watching TV. Try reading a book or listening to music instead. Avoid caffeine, nicotine or alcohol - all commonly disrupt sleep. Try not to have any caffeine after lunchtime if possible. Create a restful space in your bedroom. Make sure your room is dark enough during bedtime. Get earplugs if you have a noisy house. Make sure your bed is comfortable. If your mattress is over 10 years old, and caves in or gives you back pain, it may be time to invest in a new one. If the above do not work, other natural remedies for sleep include melatonin, taken at a dose of one to two grams a night. Herbs such as valerian and chamomile are also used to help bring about sleep, usually in a tea form. Sweet dreams- naturally! Of note - please see your family doctor for any persistent insomnia, excessive snoring or daytime drowsiness due to insomnia - which may be signs of sleep apnea.","url":"https://www.sutterhealth.org/ask-an-expert/answers/natural-remedies-for-insomnia-1051061053","author":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/natural-remedies-for-insomnia-1051061053#expert"}}},"publisher":{"@id":"https://www.sutterhealth.org/#medicalorganization"},"reviewedBy":{"@id":"https://www.sutterhealth.org/ask-an-expert/answers/natural-remedies-for-insomnia-1051061053#expert"}} ``` ```json {"@context":"https://schema.org","@type":"Person","@id":"https://www.sutterhealth.org/ask-an-expert/answers/natural-remedies-for-insomnia-1051061053#expert","name":"Kathy O'Hare","honorificSuffix":"ABT"} ```