5 Alternative Therapies to Improve Insomnia (the fourth is easy to learn)

Poor sleep is frustrating. If you’ve ever spent hours staring at the ceiling wondering why your brain won’t shut off, you’re not alone. About 30% to 43% of adults report at least one symptom of insomnia, and women are roughly 1.4 times more likely to experience it than men [1]. The rates climb higher with age.

Insomnia isn’t just about feeling tired the next day. The technical definition includes difficulty falling asleep, staying asleep, or waking too early and being unable to drift off again. But anyone who’s lived with it knows it goes deeper than that. Daytime fatigue, cognitive fog, mood problems, and a general sense that something isn’t right.

The standard medical approaches include cognitive behavioural therapy for insomnia (CBT-I), which has good evidence behind it, and prescription medications, which work but come with their own concerns about dependence and side effects. But what about the supplements and alternative therapies that get recommended in health shops and wellness blogs?

I’ve looked through the clinical research on five commonly used alternatives. Some have reasonable evidence. Others are worth trying but with realistic expectations.

1. Melatonin

Melatonin is a hormone your pineal gland produces naturally to regulate your sleep-wake cycle. Production increases when it gets dark and decreases in daylight. When this system gets disrupted, whether through shift work, jet lag, blue light exposure, or simply getting older, sleep often suffers.

The idea behind taking melatonin supplements is straightforward: give your body more of what it needs to signal that it’s time for sleep.

What does the evidence show?

A meta-analysis of 19 randomised placebo-controlled trials involving 1,683 people with primary insomnia found that melatonin reduced the time needed to fall asleep, increased total sleep time, and improved overall sleep quality compared to placebo [2]. The effects aren’t dramatic, but they’re measurable.

Another analysis looked at secondary sleep disorders, meaning sleep problems caused by other conditions. In 7 trials with 205 patients, exogenous melatonin reduced sleep latency and increased total sleep time, though it didn’t significantly improve sleep efficiency [3].

My honest take

Melatonin isn’t a knockout pill. If you’re expecting to take it and immediately fall into deep sleep, you’ll be disappointed. The effects are modest. But here’s what I find interesting: compared to prescription sleep medications, melatonin causes far fewer side effects. No grogginess the next morning, no dependency concerns, no rebound insomnia when you stop taking it.

For jet lag and shift work, melatonin makes the most sense because you’re directly addressing the circadian disruption. For general insomnia, it’s worth trying, particularly if you’re over 50 (when natural melatonin production declines) or if you’re taking medications that suppress melatonin, like beta-blockers.

The NHS notes that melatonin is sometimes prescribed short-term for insomnia in adults over 55, though supplements are available without prescription [4].

For more details, see my article on melatonin’s effects and side effects.

2. Valerian

Valerian is a perennial herb that’s been used for sleep problems since at least ancient Greece. It’s widely available in health food shops, often marketed as a natural sleep aid.

The proposed mechanism involves GABA, a neurotransmitter that calms neural activity. Valerian appears to inhibit the breakdown and reuptake of GABA, potentially increasing its calming effects [5].

What does the evidence show?

A meta-analysis of 18 randomised controlled trials found that valerian improved insomnia when measured subjectively, meaning people reported sleeping better. However, when researchers used objective measurements like sleep lab data, the improvements weren’t statistically significant [5].

This is a pattern that comes up often in sleep research. People feel like they slept better, but the polysomnography readings don’t always match. Whether that matters depends on your perspective. If you feel more rested, does it matter what the machines say?

My honest take

Valerian is one of those supplements where the evidence is suggestive but not definitive. The studies are generally small, the methodology varies, and the results are inconsistent. That said, it’s been used safely for centuries, and serious side effects are rare.

If you want to try it, give it at least 2-4 weeks. The effects may be cumulative rather than immediate. And don’t expect it to work as fast or as strongly as a prescription sleep medication. Think of it as gentle support rather than a powerful intervention.

For a deeper look, see my article on valerian’s benefits and side effects.

3. Lavender

Lavender is mostly known for aromatherapy, but it’s also available in oral supplement form in some countries. The scent alone seems to have calming properties, which is why lavender oil in diffusers and on pillows has been a popular folk remedy for sleep.

What does the evidence show?

A systematic review looked at 3 randomised placebo-controlled trials involving menopausal and elderly women. Both inhaled lavender aromatherapy and oral lavender capsules improved sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI) [6].

The PSQI is a self-reported questionnaire, so again we’re dealing with subjective improvements rather than objective measurements. But for something as personal as sleep quality, subjective experience matters.

My honest take

The evidence base for lavender is smaller than for melatonin, and the studies focus on specific populations like older women. Whether it works equally well for a 35-year-old man with stress-induced insomnia is unclear.

That said, lavender aromatherapy is essentially risk-free if you’re not allergic to it. The worst case is that you have a nice-smelling bedroom and still can’t sleep. I’d consider it a reasonable addition to a sleep routine rather than a primary treatment.

Oral lavender supplements are a different matter and may interact with sedative medications, so check with your pharmacist if you take anything that causes drowsiness.

For more information, see my article on lavender essential oil’s effects.

4. Baduanjin (Eight Pieces of Brocade)

This is the one that’s easy to learn, as the title promises.

Baduanjin is a traditional Chinese qigong practice that’s over 1,000 years old. It consists of just eight slow, gentle movements coordinated with breathing. Unlike yoga, which can require significant flexibility, or tai chi, which has complex sequences, Baduanjin is accessible to nearly everyone, including older adults and people with limited mobility.

The movements are symmetrical and repetitive. You can learn the basics from a 15-minute YouTube tutorial and practice in your living room without any equipment.

What does the evidence show?

A systematic review and meta-analysis of 14 studies involving 1,182 participants found that Baduanjin significantly reduced PSQI scores compared to control groups [7]. The improvements extended across multiple PSQI components: subjective sleep quality, time to fall asleep, sleep duration, sleep efficiency, sleep disturbance, and daytime dysfunction.

The proposed mechanisms include effects on the autonomic nervous system, respiratory function, stress reduction, and possibly increased melatonin secretion. But honestly, the “why” matters less than the “whether.” If it helps people sleep better, the mechanism can be figured out later.

My honest take

I find Baduanjin interesting because it addresses something the supplements don’t: the mind-body connection. Many sleep problems stem from an overactive stress response. Your body is physically tense, your thoughts are racing, and no amount of melatonin will fix that underlying agitation.

Baduanjin gives you something to do with your body and your attention. The slow, deliberate movements and focus on breathing naturally interrupt the mental chatter. It’s not magic, it’s just redirecting your nervous system away from fight-or-flight mode.

The other advantage is cost and accessibility. It’s free, you can do it at home, and the learning curve is gentle. If you can move your arms and legs slowly while breathing, you can do Baduanjin.

Is it better than going for an evening walk? Maybe, maybe not. But it’s worth trying if you haven’t found something that helps you wind down before bed.

You can find instructional videos by searching “Baduanjin” or “Eight Pieces of Brocade” on YouTube.

5. Mindfulness-based stress reduction (MBSR)

Mindfulness has become a bit of a buzzword, but the specific programme called Mindfulness-Based Stress Reduction has decades of research behind it. It was developed by Jon Kabat-Zinn at the University of Massachusetts Medical School in the late 1970s.

MBSR is typically an 8-week structured course that teaches participants to observe their thoughts and sensations without judgement. The idea is to change your relationship with stress and discomfort rather than trying to eliminate them.

What does the evidence show?

A meta-analysis of 7 randomised controlled trials involving 497 patients with chronic or primary insomnia found that MBSR significantly improved sleep quality, depression, and anxiety [8].

The effects make intuitive sense. Much of insomnia is maintained by anxiety about not sleeping. You lie awake worrying about how tired you’ll be tomorrow, which makes you more anxious, which keeps you awake longer. Mindfulness training can break that cycle by teaching you to notice anxious thoughts without getting caught up in them.

My honest take

MBSR requires more commitment than taking a supplement. You’re looking at daily practice over several weeks before you see results. But for people whose insomnia is strongly linked to stress and anxiety, it addresses the root cause rather than just the symptom.

The NHS recommends mindfulness-based therapies for various conditions, including stress and sleep problems [9]. Some NHS trusts offer MBSR courses, and there are numerous apps and online programmes if in-person isn’t available.

If you’ve tried multiple supplements without success and your insomnia feels connected to racing thoughts or anxiety, MBSR is worth considering. It’s not a quick fix, but the skills you learn are useful beyond just sleep.

What about the underlying causes?

Before investing heavily in supplements or therapies, it’s worth looking at the basics. The NHS guidance on insomnia emphasises sleep hygiene first: consistent sleep schedule, dark and cool bedroom, limiting caffeine and alcohol, avoiding screens before bed, getting daylight exposure during the day [4].

These aren’t exciting recommendations, but they’re often neglected. Taking melatonin while scrolling your phone in bed at midnight is unlikely to produce great results.

It’s also worth checking whether something medical is disrupting your sleep. Conditions like nocturia (waking frequently to urinate) or overactive bladder can fragment sleep in ways that supplements won’t fix. If you’re waking multiple times per night to use the bathroom, that’s a different problem requiring a different solution.

Bottom line

Of the five alternatives covered here, melatonin has the strongest evidence, particularly for circadian disruption. MBSR has good evidence for stress-related insomnia, though it requires sustained effort. Baduanjin is easy to try and has reasonable supporting research. Valerian and lavender are gentler options that may help some people but have weaker evidence overall.

None of these will match the knock-out effect of prescription sleep medications, but they also won’t come with the same risks. For mild to moderate insomnia, they’re reasonable first steps. If nothing helps after a few weeks of consistent use, it’s worth talking to a doctor about other options.

Sleep problems are frustrating, but they’re not insurmountable. Sometimes it takes trying several approaches before finding what works for you.

Related reading

• Melatonin: 12 effects and side effects
• Valerian: 3 benefits and side effects
• GABA: 4 benefits and side effects

References

1. Ohayon MM. Epidemiology of insomnia: what we know and what we still need to learn. Sleep Med Rev. 2002;6(2):97-111. PMID: 12531146
2. Ferracioli-Oda E, Qawasmi A, Bloch MH. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLoS One. 2013;8(5):e63773. PMID: 23691095
3. Li T, Jiang S, Han M, et al. Exogenous melatonin as a treatment for secondary sleep disorders: A systematic review and meta-analysis. Front Neuroendocrinol. 2019;52:22-28. PMID: 30125560
4. NHS. Insomnia. https://www.nhs.uk/conditions/insomnia/ [Accessed January 2026]
5. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-12. PMID: 17145239
6. Cheong MJ, Kim S, Kim JS, et al. A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems. Medicine (Baltimore). 2021;100(9):e24652. PMID: 33655922
7. Zou L, Yeung A, Quan X, et al. A systematic review and meta-analysis of Baduanjin Qigong for health benefits: randomized controlled trials. Evid Based Complement Alternat Med. 2017;2017:4548706. PMID: 28367223
8. Gong H, Ni CX, Liu YZ, et al. Mindfulness meditation for insomnia: A meta-analysis of randomized controlled trials. J Psychosom Res. 2016;89:1-6. PMID: 27663102
9. NHS. Mindfulness. https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/ [Accessed January 2026]