· By Kelin Marquet
Insomnia Treatment: The Why Not Natural Guide
If you struggle with insomnia, you are far from alone. Research suggests that between one third and one half of adults experience difficulty falling asleep, staying asleep, or both at some point in their lives.
This guide offers a practical, natural perspective on insomnia that goes beyond quick fixes and focuses on long-term habits that support better sleep.
Side Effects of Sleeping Pills
Many people are told that medication is the only solution for insomnia. While prescription or over-the-counter sleep aids may be helpful in certain situations, they are generally not intended for long-term use.
Long-term use of sleeping pills has been associated with memory issues, reduced attention, and worsening sleep quality over time.¹
For adults over the age of 65, sleep medications are often discouraged. As we age, these substances remain in the body longer, increasing the risk of next-day drowsiness, impaired coordination, and other adverse effects. Older adults are also more susceptible to medication-related complications.¹
Any decision regarding sleep medication should always be discussed with a healthcare professional who understands your personal health history.
How to Say Goodbye to Insomnia
We know the feeling. Lying awake in bed for hours, worrying that you will not sleep again, or waking up in the middle of the night and stressing about whether you will fall back asleep.
The following steps focus on reducing sleep-related anxiety and building habits that support healthy sleep patterns.
Step 1: Relax and Stop Making a Bad Night a Big Deal
One of the most important steps is learning to relax and reminding yourself that an occasional bad night of sleep is not dangerous.
Many people sleep poorly from time to time, and stressing about it often makes the problem worse.
In one interesting study, researchers misled participants about how well they had slept the night before and then tested their attention and cognitive performance. Those who believed they slept well performed better, regardless of their actual sleep duration.²
This highlights how strongly mindset affects sleep quality. Try to stop labeling yourself as a “bad sleeper” and avoid obsessing over articles that exaggerate the harm of a single poor night’s sleep.
Step 2: Good Sleep Starts in the Morning
Healthy sleep habits begin as soon as you wake up.
Wake up at the same time every day, even after a poor night of sleep. Consistency helps regulate your internal clock.
Get outside and expose yourself to natural sunlight as early in the day as possible. Morning light supports your circadian rhythm and signals to your body when it is time to be awake.
Some people also benefit from taking a B complex in the morning and addressing vitamin D deficiency when present. Vitamin D is best taken earlier in the day, especially when paired with natural light exposure.
Step 3: Practice Good Sleep Hygiene
Sleep hygiene plays a major role in improving sleep quality.
Limit screen use after dark and ideally avoid electronic devices for at least two hours before bedtime. Blue light can interfere with melatonin production, the hormone responsible for sleep.
Avoid caffeine after mid-afternoon. Many people find that cutting off caffeine earlier than expected makes a noticeable difference in sleep quality.
Keep a consistent bedtime and consider taking a chelated magnesium supplement in the evening, as magnesium supports muscle relaxation and nervous system balance (ours is ideal for sleep - find it here). Melatonin production typically peaks between 10:00 PM and 2:00 AM, making an earlier bedtime beneficial for many people.
If you find yourself lying awake for a long time, get out of bed and do something calming, such as reading, without checking the clock. This helps prevent frustration from building around sleep.
References
(1) https://www.webmd.com/sleep-disorders/understanding-the-side-effects-of-sleeping-pills
(2) Placebo sleep affects cognitive functioning