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8 Sleep Remedies to Fight Insomnia

Zinc, omega-3 oils, B-12 and simple exercise are some of the sleep remedies recommended.

| June 2014

  • "Sleep Better With Natural Therapies" by Peter Smith is full of useful techniques and sleep remedies, as well as information on dietary supplements and changes in your sleep environment that can bring about a better rest.
    Cover courtesy Singing Dragon
  • These simple sleep remedies can help lessen the impact of insomnia and bring about productive rest.
    Photo by Fotolia/Ana Blazic Pavlovic

Combining a wide range of drug-free therapeutic approaches, Sleep Better With Natural Therapies (Singing Dragons, 2014) offers unique, natural sleep remedies. Author Peter Smith, a holistic medical consultant at the Hale Clinic in London, explains how sleep "works" and the physical and psychological causes of insomnia. Excerpted from "Step One: Increasing Your Natural Melatonin and Gathering the Supplies You'll Need," this selection details eight sleep remedies that can help fight insomnia.

Best Sleep Remedies

In this insomnia programme, to enhance the power of the behavioural therapy, the hypnotherapy, the bright light and darkness techniques, you will combine the sleep-inducing remedies below to kick-start good sleeping.


Tryptophan is converted in the brain into serotonin, which has a natural antidepressant effect; serotonin is in turn converted into melatonin, our primary sleep-inducing hormone.

There is evidence that a dose of 1000 mg of L-tryptophan reduces the time it takes to fall asleep. I’ve seen studies that suggest there is no evidence that tryptophan helps you to stay asleep, however other studies show blood levels of tryptophan are low in people with primary insomnia and that tryptophan significantly increases the depth of the deep sleep phase we have in the beginning of the night. My personal experience is that tryptophan gives you a deeper and more refreshing sleep.

Studies suggest that even when tryptophan is prevented from being converted into serotonin (and therefore melatonin) it still improves sleep, which I find interesting because I have often found it beneficial to combine tryptophan and melatonin supplements.

Just in case you’re wondering, it is perfectly safe to take both tryptophan and melatonin together at the same time; the combination doesn’t produce some kind of dangerous excess melatonin syndrome. Before I understood how to use B-12, low dose lithium, along with bright light and darkness therapy, I would regularly combine tryptophan, melatonin and zinc to fight my sleep phase disorder; there are no contra-interactions between these remedies discussed in the literature.

3/3/2015 7:19:34 AM

I have checked out your website and it is very informative which is really good. Anyways, I do laundry every weeknight about 11 pm - 2pm because I have no time to do it at day due to my job. In this situation, insomnia strikes and I really hate it because I can't sleep, even though the dawn is already breaking and dark circles left a trace of insomnia. I've been taking Vitamins B1, 6, 12 and aside from this, tribulus terrestris is also a great help to me because it

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