Home Remedies for Insomnia

Good sleep habits (sleep hygiene) help most people with insomnia. They work best when followed consistently.

Keep a steady schedule

• Go to bed and wake up at the same time every day, even at weekends.
• Get out of bed at your usual time even after a bad night.
• Limit daytime naps to 20 to 30 minutes, early in the afternoon, or avoid them.

Prepare for sleep

• Wind down for an hour before bed with quiet, relaxing activity.
• Dim the lights and put screens away at least 30 to 60 minutes before bed.
• Try a warm bath, gentle stretching or slow breathing.
• Write down worries earlier in the evening so they stay out of bed.

Make the bedroom right

• Keep it dark, quiet, cool and comfortable.
• Use the bed only for sleep and intimacy.
• If you cannot sleep after about 20 minutes, get up, do something calm in dim light and return when sleepy. Avoid looking at the clock.

Watch what you take

• Avoid caffeine after early afternoon.
• Avoid alcohol and nicotine near bedtime.
• Avoid heavy meals late at night. A light snack is fine if you are hungry.
• Keep fluids lower in the evening if night-time urination wakes you.