Insomnia & Sleeplessness: Natural Remedies for Deep Sleep

Why Can’t I Sleep?

Almost everyone experiences occasional sleeplessness. As children, we may stay awake with excitement before birthdays or Christmas. As adults, stress about job interviews or big events can also rob us of sleep. These short bouts are normal.

Insomnia is different. It is the repeated inability to fall asleep, stay asleep, or return to sleep in the early hours. Chronic insomnia can lead to fatigue, anxiety, poor concentration, lowered immunity, and even weight gain.

Interesting fact: Research shows that just one night of poor sleep can reduce insulin sensitivity by up to 33%, making you more prone to cravings and weight gain.

The good news? Many cases of insomnia respond beautifully to simple naturopathic lifestyle and nutritional changes.

Common Causes of Insomnia

Insomnia and sleep disturbances may be triggered by:

Lack of physical activity during the day
Eating too late at night → digestion keeps the body “awake”
Stimulants (coffee, caffeine, energy drinks, nicotine)
Stress, worry, and an overactive mind
Alcohol → the liver “wakes up” at 2–3 am to process it
Food allergies or sensitivities
Nutrient deficiencies → magnesium, zinc, tryptophan, B6
Hormonal changes → menopause, perimenopause, thyroid imbalances
Certain medications
Environmental factors → EMF exposure, bright lights, noise

Interesting fact: Women are twice as likely as men to experience insomnia, largely due to hormonal changes throughout life (menstrual cycle, pregnancy, menopause).

Lifestyle Hacks for Better Sleep

1. Create a Sleep Schedule

Go to bed and wake up at the same time daily. Aim for sleep before 10 pm, as melatonin peaks before midnight.

2. Exercise in the Day

Moderate movement reduces stress hormones and supports deeper sleep. Be careful with over-training, as high cortisol can worsen insomnia.

3. Sunshine for Serotonin

Daytime sunlight boosts serotonin, which later converts to melatonin at night. Just 20–30 minutes outdoors daily can improve circadian rhythm.

4. Digital Detox

Avoid screens 1–2 hours before bed. Blue light suppresses melatonin by up to 80%. Instead, try reading, journaling, or gentle stretching.

5. Create a Sleep Sanctuary

Blackout blinds or eye mask → darkness enhances melatonin
Keep the room cool (18–20°C is ideal)
Keep phones and devices outside the bedroom
Try EMF protection devices if sensitive

Foods & Nutrients That Promote Sleep

Increase:

Tryptophan-rich foods: turkey, bananas, nuts, seeds, eggs → build serotonin.
Magnesium foods: almonds, pumpkin seeds, spinach → cofactor for calming neurotransmitter GABA.
Calcium: acts as a natural sedative (warm milk and honey is a classic remedy).
Tart cherries: natural source of melatonin.
Bananas at night: potassium + magnesium relax muscles and reduce cramps.

Avoid:

Caffeine after midday
Sugar and alcohol → spike and crash effect
Tyramine-rich foods at night (aged cheese, wine, bacon, chocolate) → act as stimulants
MSG and artificial additives → overstimulate the nervous system

Herbal Remedies for Insomnia

Valerian root → decreases time to fall asleep, improves quality.
Passionflower → calms a racing mind.
Zizyphus → traditional Chinese herb for restlessness and disturbed sleep.
Chamomile → the gentle all-rounder; tea or essential oil bath.
Hops → well-known for its sedative qualities (it’s the reason beer makes some people drowsy).
Catnip → calming tea, also used historically for sleep.

Interesting fact: In medieval Europe, pillows were often stuffed with hops flowers to encourage restful sleep.

Natural Supplements for Sleep

5-HTP → builds serotonin, supports sleep onset.
Magnesium + Calcium → relaxes muscles, promotes calm.
Melatonin → regulates circadian rhythm – great if you are waking regularly
GABA → calms the overactive brain
L-Theanine → found in green tea, promotes relaxation without drowsiness.
CBD oil → supports deep, restorative sleep.

Mind-Body Approaches

Meditation or yoga before bed reduces anxiety.
Progressive muscle relaxation: tense and release each muscle group from toes to head.
Warm baths with Epsom salts + lavender or chamomile oil to calm the nervous system.

My Fav Wholistic House Picks

If you are struggling with insomnia or poor sleep, contact us on 0755363113 or visit www.wholistichouse.co to book a consultation. We also offer comprehensive hormone and neurotransmitter testing to uncover the root cause of sleep issues.

In love, health and beautiful sleep,