What Is Insomnia? Symptoms, Causes + 10 Natural Remedies

What Is Insomnia, Anyway?

Insomnia isn’t just the occasional rough night. It’s an ongoing issue where you can’t fall or stay asleep, even when your schedule allows it. There are different flavors of insomnia:

• Short term insomnia: Lasts a few days or weeks, usually due to stress or life changes.
• Long-term insomnia: Persists for months and often ties into deeper issues like major depressive disorder, chronic stress, or even health conditions like sleep apnea.
• Sleep onset insomnia: You toss and turn, unable to fall asleep.
• Maintenance insomnia: You wake up in the middle of the night and can’t get back to sleep.
• Late insomnia: You wake up way too early and feel like you’ve run a marathon before sunrise.

No matter the type, insomnia can wreck your sleep quality, affect your mood, disrupt your focus, and lower your overall health.

Understanding Sleep Disorders

There’s no single reason—insomnia is tricky. But here are some usual suspects that disrupt sleep:

• Drinking too much alcohol or caffeine.
• Poor sleep habits (scrolling TikTok at 2 AM doesn’t help).
• High stress and anxiety.
• Irregular sleep schedules (hello, jet lag and shift work).
• Chronic pain or sleep apnea.
• Mental health challenges like anxiety or depression.
• Medications that affect sleep, like some for allergies, heart disease, or asthma.
• Hormonal changes or low levels of melatonin.

Even some dietary supplements or lifestyle choices can backfire. The key? Understanding what’s causing your sleep problems, and building better sleep hygiene around it.

The Traditional Route: Sleeping Pills

Doctors often suggest sleeping pills or other sleep medicine for serious cases. These might include:

• Benzodiazepines (like Valium)
• Z-drugs (like Ambien or Lunesta)
• Melatonin receptor agonists
• Even antihistamines for sleep induction

But these options can come with side effects like grogginess, dependency, or worse. That’s why more people are exploring natural sleep aids, herbal supplements, and alternative treatments to improve their sleep without the foggy morning aftermath.

Natural Sleep Solutions That Actually Work

️ 1. Create Sleep-Friendly Habits

Start with your environment and routine:

• Stick to a consistent sleep schedule, even on weekends.
• Keep your room cool, dark, and quiet.
• Avoid blue light from screens an hour before bed.
• Don’t nap too long during the day.
• Keep a sleep journal or try a sleep clinic evaluation if needed.

These basic changes, also known as sleep hygiene, can work wonders to support healthy sleep—especially when combined with other relaxation methods like box breathing, massage therapy, or tai chi. [More Tips For Better Sleep]

2. Creating a Sleep-Friendly Environment

Creating a sleep-friendly environment is crucial for treating insomnia. Here are some tips to help you create a sleep-conducive environment:

• Make your bedroom a sleep sanctuary: Keep your bedroom quiet, dark, and cool to promote better sleep. Consider using blackout curtains to block out light and reduce noise.
• Invest in a comfortable mattress: A comfortable mattress can help improve sleep quality and reduce sleep problems. Make sure your mattress supports your body and is free from lumps or sags.
• Avoid screens before bedtime: The blue light emitted from screens can interfere with your sleep, so try to avoid screens for at least an hour before bedtime. Instead, opt for reading a book or listening to calming music.
• Use a white noise machine: A white noise machine can help mask background noise and create a sleep-friendly environment. This can be especially helpful if you live in a noisy area or have a partner who snores.
• Keep your room cool: A cooler room temperature can help you fall asleep faster and stay asleep longer. Aim for a room temperature between 60-67°F (15-19°C).

By making these adjustments, you can create a more conducive environment to help you sleep.

️ 3. Reboot Your Diet

Diet plays a crucial role in improving sleep quality and treating insomnia. Here are some dietary changes you can make to improve your sleep:

• Avoid caffeine and nicotine: Both caffeine and nicotine can interfere with sleep, so try to avoid them for at least 4-6 hours before bedtime. Opt for herbal teas or decaffeinated beverages in the evening.
• Eat a balanced diet: Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help improve sleep quality. Nutrient-rich foods provide the vitamins and minerals your body needs to regulate sleep.
• Avoid heavy meals before bedtime: Eating a heavy meal before bedtime can lead to indigestion and discomfort, making it difficult to fall asleep. Aim to have your last meal at least 2-3 hours before bed.
• Try sleep-promoting foods: Foods like tart cherries, walnuts, and bananas contain sleep-promoting compounds that can help improve sleep quality. Tart cherries are a natural source of melatonin, while walnuts and bananas contain magnesium and potassium, which help relax muscles.
• Stay hydrated: Staying hydrated is essential for overall health, including sleep. Aim to drink at least 8-10 glasses of water per day, but try to limit fluid intake in the evening to avoid nighttime trips to the bathroom.

4. Mind Your Meal Timing

When you eat matters, too. Going to bed hungry may wake you up with blood sugar dips, while eating right before bed can lead to restlessness and indigestion.

Studies suggest you should aim to eat 2–4 hours before bed. That gives your body enough time to digest and relax so you can drift into sleep smoothly.

5. Herbal & Natural Sleep Aids

Herbal and natural sleep aids can be a great alternative to prescription sleeping pills. Here are some herbal remedies that can help improve sleep quality:

• Melatonin: Melatonin is a natural hormone that regulates sleep-wake cycles. Taking a melatonin supplement can treat insomnia, especially for those with disrupted sleep patterns or jet lag.
• Valerian root: Valerian root is a natural sedative that can reduce sleep problems. It works by increasing levels of GABA, a neurotransmitter that promotes relaxation.
• Chamomile: Chamomile is a natural relaxant that can help calm the mind and body, making it easier to fall asleep. Drinking chamomile tea before bed can be a soothing bedtime ritual.
• Lavender: Lavender is a natural relaxant that can help promote relaxation. Using lavender essential oil in a diffuser or adding a few drops to your pillow can create a calming atmosphere.
• GABA: GABA is a natural neurotransmitter that can help regulate sleep-wake cycles. Taking a GABA supplement can promote relaxation and reduce anxiety.
• Passion flower: Calms the nervous system.

These botanical medicines can be found at your local health store or online. However, it’s important to consult with a healthcare professional before starting any new supplement, especially if you are taking other medications.

6. Reduce Stress Naturally

Stress is a common cause of insomnia and sleep problems. Here are some natural ways to help reduce feelings of stress:

• Practice progressive muscle relaxation: Progressive muscle relaxation is a technique that involves tensing and relaxing different muscle groups to promote relaxation. This can help calm your mind and prepare your body for sleep.
• Try yoga: Yoga is a natural stress-reducer that can help promote relaxation. Gentle yoga poses and deep breathing exercises can help release tension and calm the mind.
• Practice mindfulness meditation: Mindfulness meditation is a technique that involves focusing on the present moment. Practicing mindfulness or even just sitting quietly before bed can help quiet a racing mind and make it easier to fall asleep.
• Get regular exercise: Regular exercise can help reduce stress. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous exercise close to bedtime.
• Try aromatherapy: Aromatherapy involves using essential oils to calm the mind. Lavender and chamomile are two popular essential oils that can help improve sleep quality. Use a diffuser, add a few drops to a warm bath, or apply diluted oils to your skin.

7. Move More, See the Sun

Getting daily movement and sunlight can do wonders for your circadian rhythm. Stay active with a walk, yoga session, or light workout. Just try to do it in the morning or early afternoon—working out late at night can backfire.

And don’t skip the sunshine! Vitamin D helps improve sleep quality, and sunshine helps balance your melatonin and cortisol levels naturally.

8. Use Essential Oils

Natural sleep aids don’t always come in pill form—sometimes, they smell amazing.

• Lavender oil can reduce anxiety and promote sleep.
• Chamomile oil helps you unwind and ease into rest.
• Try a diffuser, add them to a warm bath, or rub a few drops on your neck or wrists.

Bonus tip: A detox bath with Epsom salts and lavender oil before bed is basically a spa treatment for your nervous system.

9. Use a Weighted Blanket

Weighted blankets are like a hug you never knew you needed. Their gentle pressure can reduce anxiety, increase serotonin, and help produce melatonin, your body’s natural sleep hormone.

They’re especially helpful for those with major depressive disorder, cancer patients, and anyone dealing with chronic daytime sleepiness or stress-related sleep disturbances.

10. Shift Your Workouts to Morning

Evening workouts can leave you buzzing with energy when you should be winding down. Try moving your workout to earlier in the day. You’ll get the endorphin boost in the morning and leave your evenings free for relaxation.

Randomized controlled trials have shown that regular exercise helps people with insomnia fall asleep faster and sleep more deeply—just not right before bed!

When to Get Help

If you’ve had trouble sleeping for more than a few weeks, it might be time to talk with a sleep medicine specialist or visit a sleep clinic. People with insomnia, especially those who have cancer, mental health issues, or chronic health conditions, may need more targeted support.

A randomized controlled trial or a formal sleep study (called a polysomnography) can help identify whether you’re dealing with sleep apnea, limb movement issues, or other common sleep disorders.

Final Thoughts: Sweet Dreams Start Here

Insomnia is frustrating, sure—but it’s also manageable. With the right natural treatments, better sleep hygiene, and a few changes to your routine, you can finally start waking up refreshed.

Whether you’re reaching for herbal supplements, trying mindfulness meditation, or just swapping your evening snack for a magnesium-packed green smoothie, you’re taking a powerful step toward healthy sleep.

Skip the dependency on prescription sleeping pills and lean into sleep strategies that help you fall—and stay—asleep. Because everyone deserves a good night’s sleep… without the grogginess.

And if you’re truly ready to take your sleep game to the next level, don’t underestimate the power of massage therapy. Regular massages can calm the nervous system, relieve chronic pain, and support deep relaxation—making it easier to fall asleep. At Body Ache Escape, we specialize in helping your body and mind unwind so you can enjoy more peaceful nights and energized mornings. Ready to experience the difference? Book your massage today and let us help you find your way back to truly restful sleep. Your body will thank you. ‍