Medication should always be a last resort against sleep disorders. The following home remedies help many people against occasional problems with falling asleep: Hot milk/tea: Warm drinks soothe and prepare for the warm bed. Be sure to choose a tea without caffeine. Ideal are herbal teas with valerian and hops, which additionally have a calming effect. A hot bath with a herbal oil performs the same function. Herbal pillow: Even in a pillow, the essential oils of hops, valerian, lavender and other herbs help you fall asleep and sleep through the night. Relaxation: Autogenic training, meditation, yoga or progressive muscle relaxation: body techniques help to switch off on a mental and physical level. Walk: Exercise makes you tired and walks are good ways to release excess energy before bed; without putting too much strain on the body. No home remedy for insomnia: Alcohol Some people swear by the evening glass of wine or beer for sleep problems. However, alcohol is not a medicine and, if consumed daily, will lead to problems in the medium term. Talk to a doctor about your sleep problems before turning to alcohol.