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Clinically validated natural insomnia remedies

We're big fans of natural insomnia treatments, but there are a lot of snake oil merchants out there hoping to take advantage of our sleep deprived desperation.

We've therefore decided to highlight a few natural insomnia remedies that scientific studies have shown to be effective at improving sleep.

Mindfulness-Based Stress Reduction (MBSR) has been shown to lower cortisol levels and improve sleep quality significantly when practiced for at least eight weeks [1].

Lavender Oil Aromatherapy - one study found that three nights of aromatherapy for nine hours with lavender oil improved sleep quality in heart disease patients [2].

Tai Chi Exercise Sessions for those over the age of 65, three times per week for twelve weeks saw participants' Pittsburgh Sleep Quality Index scores improve dramatically [3].

Acupuncture - three sessions within two weeks saw sleep quality improvements amongst postmenopausal breast cancer survivors [4].

Reflexology. One study found that participants who received therapeutic massage sessions twice a week enjoyed improved Insomnia Severity Index scores [5]. Another study found that foot reflexology in particular may improve sleep [6].

Vitamin D as a supplement helped improve sleep in depressed teenagers [7].

L-theanine is an amino acid commonly found in tea. It has proved useful in improving sleep quality in children with ADHD [8].

Melissa officinalis L. leaf extract (lemon balm) was found to reduce insomnia severity and even cure insomnia completely in some study participants [9].

If treating your insomnia without medication is your ultimate aim, hopefully these studies give you a good starting point for your investigations.


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Last updated: June 11, 2012

This Article Was Written By

Martin Reed

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