Skip to content
a woman sitting on a bed.

4 Natural Remedies to Manage Insomnia

According to a Harvard survey, one in four adults suffers from mild to severe insomnia. In fact, increased sedative prescriptions used to treat insomnia have made the condition a public health concern.

Poor sleeping habits and other short-term issues can lead to a person’s inability to fall asleep. Fortunately, some natural remedies can help you recover from insomnia and sleep peacefully.

From heat therapy to frequent infrared sauna baths to meditation, here are some of the most effective natural remedies to manage insomnia.

Physical Activity

Physical activity can significantly enhance one’s sleeping habits. Most doctors recommend people with insomnia to engage in moderate aerobic exercises, which boost the slow-wave they need to achieve a state of deep sleep.

Furthermore, physical activity for progressive muscle relaxation (PMR) is the ultimate go-to exercise for treating insomnia. It promotes feelings of sleepiness, allowing your body to relax and let go of stress.

According to the American Academy of Sleep Medicine, frequent muscle contraction in PMR can help people sleep for extended hours.


People have been using aromatherapy to manage various illnesses, including insomnia.

Chamomile, patchouli, and ylang-ylang are three aromatherapy oils that people use to get into a state of relaxation. Experts recommend using lavender oil patches to induce the feelings of calmness required to sleep peacefully.

A 2020 review of plant extracts indicated how lavender oil could significantly impact a person’s sleep quality and duration. You can lavender in the form of patches, pillow sprays, or diffusers.

a man sleeping.


Mindful meditation has tremendous effects on one’s overall well-being. It reduces stress, improves the overall mood, and potentially contributes to a robust immune system, ultimately improving one’s sleep quality and habits.

A study indicates that when people with chronic insomnia participated in mindfulness techniques, their total wake time reduced significantly.

Moreover, many researchers recommend meditation as a better alternative to traditional treatments for insomnia.

Sauna Baths

Sauna baths can help recover from insomnia. A sauna user experiences complete relaxation as soon as they walk out of a sauna session, which is the outcome of the body cooling down from an extended heat therapy session. 

An infrared sauna helps release body heat via infrared radiation. A sauna bathing session can help remove your muscle tension, facilitating your nervous system to achieve deep sleep.

a woman in sauna.

If you’re exploring ways to improve sleeping habits or treat insomnia naturally, consider looking through our wide range of infrared saunas at USA Health & Wellness. We offer high-quality saunas with low-EMF that provide multiple health benefits, providing you with the ultimate sauna experience. Start purchasing today!

Previous article What to Consider When Getting an Infrared Sauna for the First Time