Holistic Solutions for Insomnia: Rest Naturally
Struggling to fall asleep or stay asleep through the night? You’re not alone. Insomnia affects many, but the good news is that natural, holistic solutions can help restore deep, restful sleep—without the need for harsh medications that leave you feeling groggy the next morning. It’s no secret that without restful sleep, it’s hard to perform at our best, be present with loved ones or co-workers, or stay focused & energized. When my clients come to me with sleep issues, here are a few of the top points of discussion.
1. Balance Your Circadian Rhythm
Your body thrives on rhythm. Exposing yourself to natural sunlight in the morning and dimming artificial lights in the evening (especially blue light from screens) helps regulate melatonin production. One of my top recommendations to my clients who are having problems sleeping is to get outside within 30 minutes of waking to expose your eyes to full-spectrum light. Make sure you’re not wearing sunglasses for this, and if you have the time, go for a 15-30 min walk. Use warm, low lighting at night and try to avoid overhead lighting when the sun goes down. While the research on blue light blocking glasses is still emerging, many people report subjective improvement in eye strain, headaches and sleep with use in the evenings.
2. leverage herbal Allies for Sleep
Nature provides gentle yet powerful sleep & relaxation support. Herbal teas and tinctures can relax the nervous system and support restorative sleep. Some of my favorites include:
Valerian Root – A natural sedative that eases tension and promotes deep sleep.
Passionflower – Helps quiet an active mind and supports relaxation.
Skullcap (Scutellaria lateriflora) - Relaxes & restores the nervous system, helpful for muscle tension.
Chamomile - Can be helpful for general relaxation, especially if pain is interfering with sleep.
Lemon Balm – Gentle calming herb that helps reduce anxiousness.
There are an endless amount of herbs that can help with calming and relaxation and the best option is finding the one or blend of herbs that work best for your specific situation. Also, please be aware of herb-medication interactions and do not add any herbs to your routine without appropriate medical supervision.
3. Magnesium for Deep Relaxation
Magnesium is a key mineral that helps relax muscles and calm the nervous system. A warm Epsom salt bath before bed or a high-quality magnesium supplement can work wonders for easing stress and promoting sleep. For optimal relaxation, choose magnesium glycinate, which combines magnesium with the calming amino acid glycine.
4. Nervous System Support with Adaptogens
Chronic stress can be problematic for regular sleep by disrupting healthy cortisol patterns. Adaptogenic herbs like Ashwagandha and Reishi mushroom can help your body balance cortisol levels, making it easier to transition into restful sleep. Adaptogenic herbs are a class of herbs that help the body build resiliency to stress or take the edge off of the stress response. While Ashwagandha is a popular (and very useful) adaptogen, the approach I take with my clients is finding the herb or group of herbs that will be most supportive for their specific stress experiences and lifestyle needs. There are many different adaptogens and they don’t all act in the same way in the body! Some are more mood-supportive, others are better for physical stress. While adaptogens (and herbal medicine in general) are a hot topic online these days, the most important part of those conversations is still often missing: personalization. There is no one-size-fits-all in wellness! If your holistic practitioner is recommending herbs, make sure they know all the herbs well- not just a few popular options.
5. Create a Sleep Ritual
Creating routine is one way to signal safety to your body, which in turn helps it function optimally. A consistent sleep ritual—such as drinking herbal tea, practicing deep breathing or meditation, or using aromatherapy like lavender—signals your body that it’s time to rest. Avoid stimulants like caffeine and heavy meals in the evening to set the stage for deep sleep. While many folks believe that alcohol helps them sleep, the opposite is actually true. Alcohol may be helpful in shutting down mental activity that prevents sleep, but drinking alcohol will result in less restful sleep, more disruptions, and less time in deep or REM sleep. There are so many other options for calming down mental chatter at night that are actually useful and supportive for a full night’s rest.
6. Address Underlying Imbalances
Sometimes, sleep struggles stem from deeper issues like hormonal imbalances, poor gut health, or nutrient deficiencies. Supporting gut health with a whole foods-based diet, balancing blood sugar, and ensuring optimal melatonin production can make a huge difference. Some of the most common hormone imbalances I see that result in sleep disruption are low progesterone and/or elevated estrogen, especially in the luteal phase or during perimenopause/menopause transitions. Measuring progesterone 7-10 days after ovulation can help us understand if levels are influencing sleep.
Final Thoughts
Your body is designed to sleep naturally. By aligning with your circadian rhythm, nourishing your nervous system, and creating a calming sleep environment, you can reclaim restful nights—without the need for pharmaceuticals. If chronic insomnia persists, consider working with a holistic practitioner to uncover any underlying causes and to create a plan specific to your needs.
Sweet dreams!
- Dr. Ashley 💚
*disclaimer that none of this is medical advice! Please seek appropriate medical care before adding any herbs or supplements to your routine.
If you are looking for holistic support for restful sleep, let’s chat! This article gives you an idea on areas I discuss with my clients, but your situation might be different. Schedule your consult below to chat about your specific needs and if my approach is a good fit for you.