Insomnia is a common sleep disorder that affects millions of people worldwide.

It is characterized by difficulty falling asleep, staying asleep, or both, despite the opportunity for adequate sleep.

This can lead to decreased energy levels, mood disturbances, decreased performance at work or school, and can negatively impact overall health and quality of life.

If you’re tossing and turning at night, you’re not alone.

In this post, we are going to go over the 5 natural ways to ease insomnia.

Let’s dive in!

5 Natural Ways To Ease Insomnia

1. Take A Melatonin Supplement

Melatonin is a hormone naturally produced by the pineal gland in the brain, primarily responsible for regulating the body’s circadian rhythm to manage the natural sleep cycle.

For those grappling with insomnia, supplemental melatonin can be a beacon of hope.

Taking melatonin shortly before bedtime can help cue your body that it’s time to sleep, potentially making it easier to fall asleep*.

As for my favorite melatonin supplement, I love Drift Sleep Drink Mix.

This sleep drink mix contains melatonin, along with magnesium, l-glycine, and lemon balm, making it a great supplement to help you get the herbs and minerals you need for sleep.

Just one scoop in a glass of water, mix and you’re ready to go!

Melatonin is not a one-size-fits-all remedy; its effectiveness can vary from person to person, and it’s always advisable to consult with a healthcare provider before starting any new supplement regimen.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

2. Establish a Sleep-Inducing Environment

Your bedroom should be a sleep sanctuary.

Here are a few tips to make it more conducive to slumber:

  • Keep it Cool: A slightly cool temperature is often best for sleeping. The National Sleep Foundation recommends a room temperature of about 65 degrees Fahrenheit (18 degrees Celsius).
  • Embrace the Dark: Use blackout curtains or a sleep mask to block out light, which can inhibit the secretion of melatonin, the hormone that regulates sleep.
  • Reduce Noise: If you can’t eliminate noise, consider drowning it out with a fan or white noise machine.

3. Develop a Pre-Sleep Routine

A calming pre-sleep ritual can signal your body that it’s time to wind down.

Try the following activities:

  • Read a Book: Opt for a physical book rather than an e-reader, as the blue light from screens can disrupt your natural sleep cycle.
  • Take a Warm Bath: The rise and subsequent fall in body temperature can promote drowsiness.
  • Practice Relaxation Techniques: Deep breathing, meditation, or gentle yoga can help relax your mind and body.

4. Mind Your Diet

What you eat and drink can affect your sleep.

Consider eating sleep-promoting foods like oatmeal, almonds, walnuts, and even cherries.

In addition, limit caffeine and alcohol to hours before bed, because both can impact your sleep cycle.

5. Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep.

And it doesn’t have to be too intense: light exercise like walking can have a positive effect on sleep quality.

Just understand that exercise can stimulate the body if it’s done close before bedtime, so make sure you finish your workout a few hours before bed.

BONUS: Get on a Schedule

Your body thrives on routine.

Shoot for a consistent sleep schedule by going to bed and waking up at the same time every day, evenings on weekends.

And while naps aren’t inherently bad, irregular napping can potentially affect your sleep, so consider limiting naps.


Insomnia can be a frustrating condition, but before you turn to medication, consider these natural remedies.

By creating a restful environment, establishing a pre-sleep routine, being mindful of your diet, sticking to a schedule, and incorporating regular exercise into your life, you may find yourself slipping into dreamland more easily.

Remember, if your insomnia persists, it’s important to consult with a healthcare provider to rule out any underlying conditions. Sweet dreams!

Dr. Tee

Dr. Tee

December 13, 2023