Best Natural Cures for Insomnia


Insomnia ranks pretty high up on the list of complaints from women over 50.  I’ve compiled a list of some of the best natural cures for insomnia that I’ve found; however, you may need to experiment to find one or a combo that works for you.insomnia over 50

Best Natural Cures for Insomnia 

Cool Off Hot Flashes…Hot flashes are triggered by erratic estrogen levels and/or made worse from stress and anxiety.  First, we’ll look at stabilizing hormone levels by trying natural estrogen cream, estrogen replacement therapy prescribed by your doctor, accupuncture or an herbal remedy like Dong Quai, Black Cohosh and Licorice Root (to name a few).  We’ll discuss stress and anxiety later.

Eat for Sleep…Since high blood sugar and insulin are associated with poor sleep, it makes sense for us to keep our diet in check and I’ve provided a great food plan in the “Nutrition” section for you.  Eating a high protein/low carb snack before bed can help; however, never go to bed on a full stomach.  This can cause acid reflux/heartburn, so give it about 3 hours after a big meal before going to bed.

say no to coffeeAvoid Caffeine
…Caffeine is not only a stimulant, but is also a bladder irritant that can wake you during the night to pee.

Avoid alcohol…Even though alcohol is a sedative, it can cause a rebound effect, causing you to wake up because your body needs more sedative.

Regular Exercise…Daily exercise will improve your odds in getting a good night’s sleep.  Just be careful not to to do anything too vigorous less than 4 hours before bed.  On the other hand, relaxation exercises, like yoga, can really help to wind you down right before bed.

Meditation…Just 15 to 30 minutes of meditation at bedtime can ease stress related tension and calm the mind enough to fall asleep.  If you have a smart phone, I suggest looking up some guided meditation videos for insomnia on youtube.  Michael Sealey has several good videos and I’ve had lots of luck falling asleep to his calming voice.  Otherwise, you can try this mindful meditation on your own:  get comfortable in your bed.  Take a few deep, slow breaths through your nose. Inhale slowly, exhale slowly.  Bring your focus to your toes.  Curl your toes in tight for the count of 5, and release.  Focus on your lower legs and tighten up all the the muscles from your knees on down for the count of 5, release.  Continue this progression up the body, focusing on a small section of your body at a time, until you come to the head.  Lastly, bring your focus to the muscles in your face.  Scrunch up your face and squeeze your eyes shut tight for the count of 5.  Release and relax the entire body.  Slow your breathing down.  Sleep.  Be aware of the contrast between tightening your muscles and relaxing them during your entire meditation and keep breathing steadily through your nose.

Establish a Bedtime Routine…You should start winding down and preparing for bed 30 to 60 minutes before you actually get into bed.  Start by putting on your jammies or comfortable clothing.  Then, get all your bathroom duties out of the way like washing your face and brushing your teeth.  All this is telling your mind that it’s bedtime and time to relax.  Turn off all the lights and try to sleep in pure darkness.  Turn the face of your clock away so that you can’t see it, that just causes more stress if you wake up during the night.

Avoid Things That Can Cause More Stress and Anxiety…Stress and anxiety can suck the sleep out of anyone.  Be aware of some of the triggers that can make matters worse:  Try to resolve unfinished business before bedtime, avoid watching late night news or reading anything that can be disturbing before bed, try writing down all your worries in a journal and turn all your troubles over to the higher power of your choice for the night.

Natural Sleep Aid Supplements…Valerian and Melatonin are probably the most common herbal remedies for insomnia.  They can be very effective and with little or no side effects.

I hope you found this to be helpful in your quest for sleep.  Please feel free to leave your comment or question below that you may have concerning insomnia.

Good Night, Sleep Tightwoman sleeping


10 thoughts on “Best Natural Cures for Insomnia

  1. It was very informative and interesting article. My mother is now 60 years old, and I think I can share what you suggested here to cure Insomnia naturally. She doesn’t have Insomnia, but I think it’s good for her to know what avoid and what to do so she never face this problem. Thanks for sharing this with us.

  2. I enjoyed this read quiet a bit. I have recently been diagnosed with Fibro and sleep problems are a big part of the Dx. I didn’t realize how much of a problem it was until I really thought about it. Insomnia doesn’t bother me every night, just like my other symptoms, it’s hit or miss. At Least now I know a few natural cures for insomnia.

    Many thanks

    • Thanks, Debra. I’m sorry to hear about your diagnosis. I can be very manageable, though, through various natural remedies and a proper diet low in carbs. And, you’re right, symptomsing of fibromalgia are really exacerbated with sleep deprivation. I hope that you’ve sound something, here, that will give you relief. Best wishes to you.
      Be well.

  3. This is great information. I have a friend who suffers with this problem and he’s only a teenager and it does cause problems in his schoolwork. I am going to share this website with him and his family.

    • Thanks, Sandra, I hope he finds something useful here. You definitely don’t have to be a woman over 50 to suffer from insomnia and most of these natural remedies can be applicable to just about anyone.
      Be well.

  4. I am so glad that I found your website and in particular this article! I know that I am very fortunate not to suffer from this terrible thing as I have seen and been with people that do, my wife being one of them. She does not want to take any prescription medication but on occasions it seems to be the only answer.

    All of the points that you make are so doable and will surely help you to sleep.
    Never go to bed on a full stomach, avoid caffeine, avoid alcohol, I think also be aware of how much water that you drink, exercise and meditation all make so much sense.
    Stress and anxiety are the only things that will require more attention to get over, but still, achievable.
    Thanks for a great post. Regards, John.

    • Thanks so much for taking the time to read my post and comment. I’m so happy you’ve found some useful things in here to help your wife. I know first hand what a challenge insomnia can be. Like your wife, I really don’t like taking prescription meds to help me sleep; they can become very addictive and have so many side effects. I really depend on following all of these natural remedies to get me thru. Thanks, again, best wishes to you and your family.
      Be Well.

  5. Thank you for the excellent information! I was searching to find more details about insomnia over 50 as my mom is experiencing it now. She started taking Melatonin and for a while she liked it, but now she asked me if she can take twice 10mg each as I think she wakes up at night and can’t fall sleep. Not sure if you are aware what would be the max dose per night for Melatonin. I have read mixed reviews. Some say doesn’t exceed 10mg some say 20mg is max. Just thought I would ask just in case you might have the answer! Thanks again!

    • Hey, Miglena! Good question and I’m glad you asked…even though melatonin is recommended as a sleep inducer by telling your brain it’s time for bed, doses exceeding 3mg to 5mg can actually be less effective. Larger doses can also cause unfavorable side effects, as well, like next day grogginess; headache; nausea and nightmares. So, more is not always better. I’d say 20mg, and even 10mg, for your mom is too much. I would suggest that she try some of the other natural remedies found in my article, like meditation and regular exercise like yoga. And, a healthy diet is extremely important, as well. If, after trying some or all of these things for 2-4 wks, she still has trouble with insomnia she may want to check in with her medical doctor. She may need to have hormone levels checked and other blood tests to determine the cause. Thanks so much for visiting and asking such an important question. I hope I’ve been able to help.
      Be Well

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