Unlocking Better Sleep: Your Guide To Natural Insomnia Remedies

by Sana Bun

Unlocking Better Sleep: Your Guide To Natural Insomnia Remedies

31 Mar 2025

We have all had those nights: you lie in bed, tossing and turning, wondering why sleep seems so far out of reach. With so much going on in our overstimulated lives, insomnia has become all too common. Whether it is stress from work, anxiety, or a never-ending scroll through social media, it can feel like getting a good night’s sleep is more of a luxury than a given. But don’t worry — help is at hand.

What is insomnia?

Sleep is crucial for your body for many reasons, but when insomnia strikes, it becomes a challenge. You might struggle to fall asleep, stay asleep, or get enough rest — even when you are tired. This can leave you feeling restless and drained the next day. If this persists, and insomnia develops into a sleep disorder, the effects can worsen over time and become harmful.

Image: Midjourney x The Sandy Times

How do you know you have it?

The symptoms of insomnia can vary, and the timing of your sleep struggles matters. You might have trouble falling asleep, wake up in the middle of the night but eventually drift off again, or wake up too early and be unable to fall back asleep — all common signs of insomnia.

Beyond sleep itself, insomnia also affects how you feel during the day. You may feel constantly tired, struggle to concentrate, experience slower thinking and delayed reactions, have trouble remembering things, or feel irritable.

When insomnia becomes chronic — lasting for weeks or months — it can take an even greater toll. Persistent fatigue, difficulty focusing, mood swings, and a higher risk of anxiety and depression are common. Over time, it can also weaken the immune system and impact heart health.

What causes insomnia?

Insomnia can pop up for a variety of reasons, and sometimes, it is down to everyday habits. That late-night coffee or tea might seem harmless, but caffeine lingers in your system, making it harder to drift off. Then there is screen time — scrolling through Instagram Reels before bed exposes you to blue light, which disrupts your body’s natural sleep cycle. An irregular sleep schedule or late-night snacking can also throw things off. Fortunately, these habits can often be adjusted with a few small changes.

But insomnia isn’t always just about routine. Genetics, differences in brain activity, and underlying medical conditions can all play a role. Mental health conditions like anxiety and depression often make it harder to sleep, while major life changes — such as moving, job stress, or personal loss — can disrupt rest for weeks. Even seemingly minor lifestyle factors, like a change in work hours or a new bedtime routine, can have a bigger impact than you would expect. With so many potential causes, finding the right fix often means looking at the bigger picture.

Image: Midjourney x The Sandy Times

Natural remedies to help you sleep

If insomnia is caused by lifestyle factors, improving your daily habits can make a big difference. Establishing a healthy routine — also known as sleep hygiene — can help train your body to wind down naturally.

Start with your sleep environment. A well ventilated, dark, and quiet room encourages better rest. Blackout curtains, a comfortable pillow and mattress, and even white noise machines can all help create the perfect setting.

Stick to a consistent sleep schedule — going to bed and waking up at the same time every day, even on weekends, helps regulate your body clock. Power naps and that tempting afternoon coffee might seem like a good idea, but if you are dealing with insomnia, they can disrupt your nighttime sleep cycle.

Regular exercise can also work wonders. Just 30 minutes of movement during the day — whether it is walking, yoga, or a workout — can help your body feel naturally ready for sleep at night. Just avoid intense exercise right before bedtime, as it can be too stimulating.

For a natural approach, herbal teas and essential oils can be great sleep aids. Teas with such calming ingredients like Mint or Chamomile have calming effects, while diffusing eucalyptus, cedarwood and some other essential oils can create a soothing atmosphere.

Meditation and relaxation techniques like deep breathing, progressive muscle relaxation, or guided sleep meditations can also help quiet a restless mind. Even a short wind-down routine before bed can signal to your brain that it is time to rest.

By making these small changes, you can improve your sleep quality naturally and set yourself up for more restful nights.

When to seek professional help

While most cases of insomnia can be managed with these lifestyle tweaks, sometimes it is worth consulting a professional. If you have tried everything and are still lying awake at night, it might be time to talk to a general practitioner, psychologist, or sleep specialist. They can help get to the root of the problem, especially if you have been struggling with insomnia for a prolonged period.

by Sana Bun