Have you ever found yourself wide awake at 2am, staring at the ceiling, your thoughts racing a million miles an hour? Or woken up after what should have been a full night’s sleep, only to feel like you barely closed your eyes?
If that sounds familiar, you’re not alone – and you’re certainly not without hope.
Welcome to the world of insomnia – something that affects one in three adults and, for many, becomes a frustrating cycle of sleepless nights and sluggish days. As a holistic health coach and someone who’s deeply passionate about natural wellness, I wanted to take a moment to unpack the “why” behind insomnia and share some beautiful, practical strategies that can truly make a difference – all grounded in the wisdom of nature and the power of lifestyle change.
What is Insomnia, Really?
Insomnia isn’t just about “not sleeping.” It shows up in many ways: struggling to fall asleep, waking up frequently during the night, or waking too early and not being able to drift back off. And it’s not just about being tired the next day – it impacts your hormones, metabolism, immune system, emotional health, and even your waistline.
In other words, sleep isn’t a luxury. It’s one of your body’s most essential tools for healing, detoxifying, and restoring balance.
The Root Causes of Restless Nights
There’s no one-size-fits-all answer to insomnia, which is why I love diving into root causes. Here’s what could be keeping you awake:
- Stress & Overthinking
That mental merry-go-round at 3am? Yep, we’ve all been there. - Blue Light & Screen Exposure
Late-night scrolling tricks your brain into thinking it’s daytime. - Caffeine & Sugar Cycles
These may help you survive the day, but they can sabotage your sleep. - Wi-Fi & EMFs
Invisible disruptors that interfere with your nervous system’s ability to rest. - Hormonal Imbalances
Especially during perimenopause and menopause. - Nutrient Deficiencies
Magnesium, B6, calcium – all are crucial for sleep. - Lifestyle Mismatch
Late-night workouts, overstimulation, and overpacked schedules can all throw off your rhythm.
Natural Solutions That Work
The good news? Sleep doesn’t have to remain a mystery. It is a matter of knowing where to find some solutions to getting a good nights sleep.
There are some natural ways in which you can combat your current struggle with insomnia. Here are some tried-and-true strategies that support deep, restorative rest:
- Create a Sacred Sleep Ritual
Wind down intentionally: herbal teas (chamomile, lavender, passionflower), warm baths with Epsom salts, essential oils, screen-free time, and dimmed lighting all help prepare your body for sleep. - Prioritise Magnesium
Magnesium glycinate is a favourite – calming, gentle on digestion, and supportive for muscle relaxation. Topical magnesium rubbed on calves or feet is also beautifully effective. - Support Your Nervous System
Adaptogens like ashwagandha, holy basil, and reishi calm the stress response. Gentle movement like yin yoga or Yoga Nidra can ease you into a parasympathetic state. - Create a Sleep-Friendly Space
Cool (around 18°C/65°F), dark, quiet rooms with reduced EMFs and no phones in bed. Think of your bedroom as a sanctuary. - Tune into Organ Body Clocks
Waking up at 2am? That may signal liver stress. 4am? Think adrenal fatigue. Your body has its own rhythm – and it’s trying to tell you something. - Get Morning Light
Expose your eyes to morning sunlight without sunglasses to reset your internal clock and support natural melatonin production. - Honour Bio-Individuality
We’re all different. Some need more sleep than others. Tune into what your body needs.
Busting the Myths
- “I’ll just catch up on the weekend.”
Sleep debt isn’t that simple. Chronic loss leads to inflammation, immune dysfunction, and hormonal chaos. - “Melatonin is a magic fix.”
Not always. Sometimes it’s cortisol dysregulation causing your sleep issues – not a lack of melatonin. - “My night routine is all that matters.”
What you do all day matters. Caffeine, stress, and light exposure affect your ability to wind down at night.
Your First Step Toward Better Sleep
Sleep is a sacred pause – not just the end of your day, but the beginning of your healing.
Here’s your gentle challenge:
What’s one small thing you can add or remove from your evening routine this week to support better sleep?
Maybe it’s turning off your phone earlier. Or adding a calming magnesium ritual. Or doing some breathe work before bed. Whatever it is, start small and notice the shift.
Because deep, nourishing sleep isn’t just possible – it’s your birthright.
If you want to learn more about how to overcome insomnia, then check our this podcast.
Adriana D'Agostino 