Home Remedies for Insomnia to Help You Sleep Better

2. Melisse

Lemon balm is a medicinal plant that has been used in phytotherapy for thousands of years to treat tension, restlessness and nervousness as well as nervous-related sleep disorders. Ingredients of the plant that are responsible for the calming effect on the body are essential oils (essential lemon balm oil), caffeic acid compounds (rosmarinic acid), flavonoids, bitter substances and tannins.

Recipe: tea with lemon balm leaves

Take 5 teaspoons of lemon balm leaves, pour 150 ml of boiling water over them and let the tea steep, covered, for about 10 minutes. Drink the tea in the evening before you go to bed so that you can fall asleep relaxed. You get an even better effect on problems falling asleep if you add some valerian (1 teaspoon) to the tea.

Melissen-Bad

Pour 1 liter of water over 50 to 60 g of lemon balm leaves and bring the mixture to a boil. After about 10 minutes, the infusion is strained and you can add it to the full bath.

3. Lavender

You will sleep better with lavender. It is often used in phytotherapy as a tea to help with falling asleep and with restlessness. The essential oil of the dried lavender flower is the main active ingredient and the ingredients that trigger the calming effect on the nervous system are coumarins, tannins, caffeic acid compounds and flavonoids.

Recipe: tea with lavender flowers

Take 1-2 teaspoons of dried lavender flowers and pour 150 ml of boiling water over them. Cover and leave the infusion to stand for 10 minutes. Drink a cup of tea before bed to combat insomnia.

lavender bath

In the evening, take a warm foot bath with lavender. The foot bath should not last longer than 15 minutes.

Lavender pillow or lavender oil

As an alternative to the filled lavender pillow that you can simply take to bed with you so that the soothing aroma will help you get a good night’s sleep, you can drip a few drops of lavender oil on your pillow and feel the balancing and calming effect at night. A fragrance lamp with lavender oil can also be a good sleep aid.

4. Passionsblumenkraut

Passion flower herb is mainly used for nervous restlessness, irritability, tension and problems falling asleep, but it is also used for depressive moods. Flavonoids, cyanogenic glycosides and essential oil are responsible for developing the calming active ingredients that promote sleep.

Recipe: Tea with passion flower herb

Take 1 teaspoon of loose passion flower herb, then pour 150 ml of boiling water over it and let the infusion steep for 10 minutes. Drink a cup of tea 2-3 times a day and an hour before bedtime.

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5. Warm milk with honey

Warm milk with honey is a classic home remedy that probably almost everyone knows. Milk contains an important amino acid, tryptophan. This is a starting substance for the messenger substance serotonin and the hormone melatonin. Serotonin and melantonin are responsible for regulating the sleep-wake cycle in the body. In addition, the honey provides carbohydrates that contribute to the stimulation of insulin release in the pancreas, which in turn stimulates tryptophan transport and therefore has a positive effect on the sleep-wake cycle in the body. Another home remedy is hot milk, which you simply boil up with an onion and then drink before going to sleep.

6. Soaring foot baths

Pastor Sebastian Kneipp realized early on that foot baths have a positive effect on body, mind and soul and can thus eliminate your sleep problems and ensure better sleep. You should take a foot bath before bed. This promotes blood circulation by expanding the vessels in the feet and legs.

Step 1: Fill the shower tray or bucket with water at around 34°C.

Step 2: Put your feet in the water and add hot water until the temperature is 40°C.

Step 3: Finally, wash your feet with cold water.

Step 4: Dry your feet, apply lotion and put on warm wool socks.

Caution: If you suffer from problems with the venous system and varicose veins, you should avoid baths over 34°C. Footbath applications are also not recommended if you have a fever of 39°C or more, circulatory problems or heart disease.