How to Cure Insomnia: Reclaiming Your Sleep Naturally

Whether this is your first dive into self-curing your insomnia or whether you're a veteran researcher, you're probably still on a search for answers. Quick fixes are the insomniac's desperate grasp for salvation, but it's likely by now that your brain is frayed and needs some gentle rehabilitation.

We could go on a long journey and cover everything, but for the sake of this article, below are some of my best tips for curing your own insomnia without pills or demanding sacrifice.

Insomnia can feel like a relentless battle, especially when you're desperate for sleep. However, overcoming it often requires a counterintuitive approach: letting go of the struggle itself. Here's how to tackle insomnia holistically, combining lifestyle changes, mental shifts, and physical strategies for lasting relief.

1. Stop Chasing Sleep

Desperate for sleep? Stop trying. The harder you chase sleep, the more elusive it becomes, and the more frustrated the situation gets when you don't get that good night of rest. Obsessing over your inability to sleep creates a cycle of anxiety and hyper-vigilance—both enemies of rest. Instead, shift your focus. Accept that your body knows how to sleep and trust it to do so in its own time. Paradoxically, letting go can help sleep return naturally.

Sleep takes a silent master, and to be always thinking and learning about sleep and doing everything humanly possible to get it... Well, you're just setting yourself up for a disappointing fantasy. There's a very real possibility that agitation is what's holdingi you back, and you can't truly rekindle a relationship, not even with your bed, if you're still feeling that agitation in its presence. Calmness of approach will serve you well, and while there are different strategies to calming yourself generally in life, finding a way to approach sleep with a kind of indifference, being grateful even just to lie down and rest, will serve you.

2. Master the Fundamentals

Good sleep hygiene is non-negotiable. Sometimes poor sleep is from a long list of saboteurs, and sometimes you're just imbalanced in a simple yet significant way. If you've come this far in your battle against insomnia, you're likely already informed of some of the most common sleep disruptors, but whether or not you're taking these as seriously as they should be taken is another issue. So need I even say it? Avoid sleep disruptors: But this time dedicate to it. Avoid caffeine, alcohol, and nicotine without exception. These substances can wreak havoc on your ability to fall and stay asleep, and it's possible you've underestimated their potency. Even if you think "just one a day can't affect me that much", it could just be the straw breaking the camel's back, or the insomniac's mind. Give yourself every chance of falling asleep, and remember that your body can take a few days to readjust. Be patient; sleep will come.

3. Limit Nighttime Stimulation

Be strict about what you allow into your evening routine. The blue light emitted by phones and TVs suppresses melatonin, the hormone that regulates sleep, so ditch screens two hours before bed. Instead of scrolling or watching Netflix, or getting caught up in late-night phone conversations, explore alternative hobbies like reading, journaling, or doing a puzzle. We often underestimate the sensitivity of our brains, and 15 minutes between turning your phone off and laying your head on the pillow just aren't enough. Think about a hot pot of stew on the stove and how long that takes to cool. Give yourself more time than you think you need.

Make an effort to reduce light and technology in your bedroom, and buy a sleep mask or blackout curtains to support a restful brain. These can be critical investments. Keep your bedroom free from glowing screens and loud technology. A darker, quieter space signals your brain that it’s time to unwind.

It should also be said that your morning routines can have much more of an effect than you realise. Avoid waking up and checking your phone immediately. Instead, try screen-free rituals like morning stretches, a healthy breakfast, or stepping outside for natural sunlight. Allow your brain to adjust to the day and not seek that dopamine, as this could carry through to your brain's 'hungers' for stimulation going to bed that night.

4. Balance Learning with Mental Peace

Sleep education is empowering, but it can also overwhelm. If you're fixated on doing everything “right,” it’s easy to develop a hypervigilance about every little mistake. To counteract this, we need to find a way to balance our education with mentality practices. It can be overwhelming to learn and stay conscious of everything that can negatively affect your sleep, and paranoia isn't helpful. The first step towards curing insomnia is understanding some of what could be contributing--and it can be a lot. We want to acknowledge these, but ultimatelly get into a routine where we don't have to be thinking about all the bullets we need to dodge. This can take time, and we can actively use psychology to help to prevent ourselves by being inundated with information and potential sleep hazards.

Meditation and other wellbeing practices that support peace of mind are powerful for staying unaffected by the smaller bumps in the road. It may sound like generic advice, but we want to let that stimulation and incessant thinking settle down. Techniques like mindfulness, yoga, or guided meditation can help you relax and recover from minor sleep disruptions. Gentle music is also a great way to slip into that mindlessness in the evenings.

Support your body naturally: To complement your lifestyle and mental strategies, ensure your diet includes magnesium-rich foods (nuts, leafy greens) and vitamins to support your nervous system and circadian rhythms. Spend time outdoors for exposure to natural light, which helps regulate your internal clock, and ensure you're getting some nature and exercise in to support your biology in its efforts to rest deeply.

5. Harness the Power of Breath

Your breathing is your most powerful thermostat for your nervous system. Shallow, rapid breaths signal stress, while slow, deep breathing activates the relaxation response. When lying in bed, try techniques like 4-7-8 breathing:

• Inhale through your nose for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly for 8 seconds. This practice calms the mind and prepares the body for rest.

Box breathing is also a popular technique: In for four, hold for four, out for four, hold for four, and repeat. Slowly flood your body with oxygen and allow your heart to beat more slowly.

6. Learn More: A Condensed Guide to Sleep

If you’re ready to dive deeper and explore more of what could be holding you back from a good night's rest, check out my book I Can’t Sleep: A Condensed Guide to Reclaiming Your Sleep. It's one of the shortest books you'll ever read, yet it provides a wealth of practical insights and actionable steps to help you rebuild your relationship with sleep. You'll journey efficiently through the surprising factors that can contribute to insomnia, understanding more about your diet, routine, and psychology.

By letting go of perfectionism, committing to consistent habits, and nurturing your mental and physical health, you can turn the tide on insomnia. Remember, sleep is a natural process—not a performance. Trust your body, follow the principles above, and allow rest to find you again.