Trouble Sleeping? See These Amazing Natural Remedies
If you’ve ever found yourself tossing and turning at night, wondering why can’t I sleep naturally? or what can I take that’s natural to help me sleep?—you’re not alone. Sleep issues are one of the most common struggles I see in my practice. And the best part? You don’t have to rely on prescription sleep aids to get a good night’s rest.
Let’s talk about why so many of us struggle with sleep and, most importantly, the best natural remedies for sleeping through the night.
Why Can’t I Sleep Naturally?
Before we jump into solutions, let’s take a look at what’s actually happening in the body when sleep isn’t coming easily.
Your nervous system plays a major role in regulating sleep. The parasympathetic nervous system—often called the “rest and digest” system—helps slow the heart rate, relax the muscles, and signal to the body that it’s time to wind down. But if your nervous system is overstimulated by stress, late-night screen time, blood sugar swings, or hormonal imbalances, sleep can feel impossible.
Some of the biggest sleep disruptors I see include:
1. Stress and Anxiety
Racing thoughts? Can’t shut your brain off at night? That’s a sign your body is stuck in fight-or-flight mode, pumping out stress hormones like cortisol that keep you wired when you should be winding down.
2. Hormonal Imbalances
Cortisol, thyroid hormones, and even sex hormones like progesterone impact sleep. This is why women in perimenopause often struggle with sleep—progesterone, which helps with relaxation, is one of the first hormones to drop during this phase of life.
3. Blood Sugar Swings
Low blood sugar at night can trigger adrenaline spikes that wake you up—often around 2-4 AM. If you wake up at the same time every night, this could be why.
4. Poor Diet
Not getting enough protein and healthy fats can lead to blood sugar crashes. Plus, diet impacts neurotransmitters like serotonin and melatonin, which are crucial for sleep.
5. Irregular Sleep Schedules
Going to bed and waking up at different times every day can throw off the circadian rhythm, making it harder for your body to get into a deep sleep.
If any of these sound familiar, don’t worry—there are natural solutions to help reset your sleep cycle.
What Is a Natural Remedy for Insomnia?
When it comes to insomnia, I like to focus on three areas: diet, vitamins and supplements, and lifestyle adjustments.
1. Sleep-Supportive Foods
What you eat before bed can make or break your sleep. Here are some foods that naturally support better rest:
Kiwi – High in serotonin, which promotes deep sleep.
Sunflower seeds – Rich in choline and phosphatidylserine, which help lower nighttime cortisol levels.
Collagen or bone broth – Supports blood sugar balance and contains glycine, an amino acid that promotes relaxation.
Balancing protein, healthy fats, and fiber throughout the day also helps prevent nighttime blood sugar crashes that wake you up.
2. Vitamins & Supplements
Sometimes, even with a great diet, we need a little extra support. Here are some of my top natural remedies for sleeping through the night:
Magnesium glycinate – Helps relax muscles and calm the nervous system.
Low-dose melatonin – Contrary to popular belief, less is more when it comes to melatonin. Doses under 1 mg are best for long-term use.
GABA and L-theanine – These are calming neurotransmitters that help ease an overactive mind before bed.
Adaptogens like ashwagandha – Support healthy cortisol rhythms so your body knows when to wake up and when to sleep.
If you’re unsure what’s right for you, working with a holistic doctor can help you personalize your approach.
3. Lifestyle Adjustments for Better Sleep
Sometimes, the little things we do throughout the day make all the difference in how we sleep at night.
Getting morning sunlight – Helps reset your circadian rhythm so your body knows when it’s time to be awake and when it’s time to sleep.
Limiting blue light exposure – Using red light filters or blue light-blocking glasses from sunset onward can prevent nighttime melatonin suppression.
Winding down before bed – Avoiding social media, emails, or work stress at least 2-3 hours before bedtime helps the brain transition into rest mode.
And if you’re doing all the right things but still struggling, it might be time to dig deeper into underlying issues like adrenal dysfunction, thyroid imbalances, or chronic inflammation.
Final Thoughts: What Can I Take That’s Natural to Help Me Sleep?
Sleep isn’t just about what time you go to bed—it’s about your entire body working in harmony. Addressing stress, balancing blood sugar, and supporting your nervous system can make a huge difference in your ability to sleep naturally.
If you’re ready to fix the root cause of your sleep issues, I invite you to schedule a free discovery call to get personalized support.
Because when sleep improves, everything else in your health gets better too.
Sweet dreams!
