There are innumerable people suffering from chronic insomnia across the world. They
crave to get peaceful sleep at nights without the help of any medication. Their life has
become dependent on those addictive sleeping pills. However, there are natural ways
by which you can replace your sleeping pills and enjoy proper sleep at nights. They are
safe to use since they have hardly any side effects. They can give a permanent solution
for people with sleeping problems.

The natural ways are consuming different types of food, dietary supplements and herbal
cures that are proven effective in treating insomnia.

Food and Nutritional Supplements as Sleep Aids

People who are suffering need to take food that is rich in tryptophan. Tryptophan is an
essential amino acid that produces hormones like serotonin which is responsible for
regulating good mood. Taking food rich in tryptophan will give you calming effect and
induce sleep.

Foods that promote sleepiness include tryptophan-rich turkey, chicken, milk, cheese,
and beans. Foods that provide carbohydrates are also good for promoting sleep.
Carbohydrates are responsible for increasing the production of serotonin and
melatonin. Insomniac people can take meal rich in carbohydrate before heading for bed.

Tryptophan and Melatonin Supplements

Tryptophan and melatonin are also available in the form of supplement. People who are
suffering from long-term insomnia tend to take tryptophan and melatonin supplements.
Tryptophan produces serotonin which ensures good mood of the consumers. Melatonin
is a hormone which affects your internal body clock. It helps to promote good sleep. The
users experience good mood and quality sleep by consuming these supplements.

However, melatonin should not be consumed for a long time. You should always consult
your doctor before taking these supplements as these can interfere with the other
medications that you take.

Herbal remedies

Valerian is an effective herb that can be used to treat insomnia. It is mostly found in
Europe and parts of Asia but rare in North America. Medicines are made from the root
of valerian to treat sleeping disorders. It is proven effective in relaxing the body and
inducing sleep. Studies suggest that people consumed valerian for eight weeks were
able to sleep faster, more easily and regularly.

Other herbs that are commonly used to treat sleeping disorders are passionflower, hops,
ginseng, lemon balm, skullcap California poppy, Mulungu, Ashwagandha,
Catnip, Chamomile, and Scullcap.


It is the most natural and harmless way to promote good sleep. People with the sleeping
disorder are recommended to exercise daily. Remember to exercise long hours before
heading to bed. Avoid exercising close to bedtime. Otherwise, it will keep you active
and you will be unable to fall asleep.

Exercise also helps to increase the level of serotonin which is responsible for emotional
wellbeing. A stress-free life will allow you to fall asleep quickly and get a quality sleep.

All the methods mentioned above are harmless sleeping aids. They will help you to
overcome your sleeping disorder improve the sleep quality. But before taking any step
you should always consult a doctor.

Additional Tips:

For a comfortable night sleep, you should use a comfortable bed/mattress. Best Mattresses Reviews is a helpful blog where you will get a lot of guide, tips, and information about the mattress.