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Updated: Jan 3

Many people experience insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.

Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, these home remedies may be able to help.

Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass.

Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity.

Repeating a mantra or positive affirmation repeatedly can help focus and calm your mind. Mantras are said to produce feelings of relaxation by quieting the mind.

Yoga has been found to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.

Choose a style that focuses more on moving meditation or breathwork as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.

Strive to do a few short sessions each week, and at least 10 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind.

Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.

Lavender is used to improve mood, reduce pain, and promote sleep. Using topically, in a spray or via diffuser works very well. Plus it adds a relaxing aroma to your home.

Journaling before bed, is a great way to clear the mind. Also, Keeping a note pad by your bed can assist with rising thoughts that enter your mind that keep you from sleeping. Writing these down when they occur, allows the mind to relax.

Reiki therapy definitely benefits people with insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression.

If professional Reiki isn’t an option, you can do self-reiki. You may also find it beneficial to have a partner or friend give you a therapeutic rub. Allow your mind to focus on the feelings and sensations of touch, if your mind wanders, just bring your mind back to your breath.

Turning your mind inward to your breath, take a cleansing, purposeful deep breaths.

Take another deep breath, allowing your face to soften, feel a warmth over your entire body.

Allow yourself to feel heavy. Imagine yourself floating peacefully, feeling safe, feeling grounded, feeling supported.


Sweet Dreams Spray

Magnesium Spray

Sweet Dreams Herbal Tea

Lavender Oil

Sleep Mantra

Place your dominant hand on your forehead, repeat quietly to yourself:

"Calm my brain, Clear my mind, Sleepy Tight, All Night"

Repeat at least 10 times

Night Night Precious Peeps!

Many Blessings,

Tammy Drummond-Rowland, RN HN



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