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.

Daytime habits

• Get natural light in the morning and be active during the day.
• Avoid vigorous exercise within 2 to 3 hours of bedtime.

What to avoid

• Alcohol as a sleep aid
• Using sleeping pills or herbal sedatives for long periods without advice
• Giving sleep remedies to children without a paediatrician

Key point

Consistent habits help, but see a doctor if insomnia lasts more than 3 to 4 weeks.

Before your appointment

Keep a sleep diary for 1 to 2 weeks, noting bedtime, wake time, night awakenings, naps, caffeine and alcohol. List all medicines, herbs and sleeping aids you take. Mention snoring, breathing pauses, leg discomfort, pain, low mood, anxiety and daytime sleepiness while driving. Ask about CBT-I, tests, medicine options and the warning signs that mean you should call 112 or Tele-MANAS at 14416.