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  • Writer's pictureDr. Karuturi Subrahmanyam

Insomnia - Natural Home Remedies


Insomnia is a common problem that affects many people. It can make you feel tired, irritable, and unproductive. If you have trouble sleeping, you may want to try some natural remedies that can help you relax and sleep better. Here are some of the best natural sleep aids that you can use at home:

  • Warm milk and honey: This is a simple and effective remedy that can help you fall asleep faster. Milk has a substance that can boost your brain chemicals that control your sleep cycle. Honey can also make you feel calm and cozy. Drink a glass of warm milk with a spoon of honey before you go to bed and see the difference.

  • Lavender oil: Lavender is a beautiful flower that has a soothing scent. It can help you reduce stress, anxiety, and depression. It can also help you sleep more deeply and peacefully. You can put a few drops on your pillow, use a diffuser, or take a bath with them.

  • Magnesium: Magnesium is a mineral that is important for many functions in your body, including relaxing your muscles, nerves, and brain. Magnesium can help you cope with stress, improve your mood, and enhance your sleep quality. You can get magnesium from foods like green vegetables, nuts, seeds, and whole grains. You can also take magnesium supplements or use products like creams, oils, or bath salts that contain magnesium.

  • Chamomile: Chamomile is a popular herbal tea that has been used for centuries to treat various problems, including insomnia. Chamomile has properties that can help you ease tension, soothe your stomach, and make you sleepy. Brew a cup of chamomile tea and drink it about an hour before bed. You can also add honey or lemon for extra flavor.

  • Valerian root: Valerian root is another well-known herb that can help you sleep better. Valerian root works by increasing the amount of a chemical in your brain that has a calming effect. Valerian root can help you fall asleep faster and improve the quality of your sleep. You can take valerian root as a capsule, liquid, or tea. However, be careful that valerian root may cause some side effects like headache, dizziness, or stomach upset.


These are some of the natural remedies that you can try to overcome insomnia and enjoy a good night’s sleep. However, if your insomnia is severe or affects your daily life, you should talk to your doctor for other treatment options. Remember that good sleep habits are also important for your sleep health. This means walking 1 hour daily in the evening, following a regular sleep schedule, avoiding caffeine, alcohol, and nicotine before bed, creating a comfortable and dark sleeping environment, and limiting the use of screens and devices at night. By combining these tips with natural sleep aids, you may be able to improve your sleep quality and feel more refreshed in the morning. Sweet dreams!


Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist


Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456



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