Natural solutions for Insomnia
I treat a lot of sleep challenges such as those you see listed below with hands-on treatments like acupuncture and moxibustion along with herbal medicine and dietary shifts. I get great results with these tools: the vast majority of the time sleep challenges are fully resolved or at least greatly improved.
Challenges falling asleep (onset insomnia)
Waking in the night (matutinal insomnia)
Early waking (terminal insomnia)
Nightmares & Nightterrors
Restless sleep & Sleep walking
Snoring & Sleep apnea
Bedwetting
That said, when folks are healing or there’s an acute period of stress that might be disturbing sleep, there are a few things I recommend time and again to help while the acupuncture and herbal medicine are doing their deep healing work. These suggestions are safe for all ages and can be combined with any herbal medicine or pharmaceuticals one might be using.
Note: I am not recommending Chinese herbal medicine below because while accessible to the public, it is best to consult a practitioner to determine which formula (there are many for sleep) at what dosage is best suited to your body and your sleep challenges, so that your sleep is sure to improve. You are welcome to book a 15-minute call with me so I can share what a treatment plan for the sleep challenges you’re experiencing might look like.
I hope these suggestions help you feel more rested when morning comes!
*The following contain affiliate links, but please feel free to source from a local business where you’re able.
Bach’s RESCUE SLEEP Liquid Melts, homeopathic remedy
I first discovered these while I was waking multiple times a night with my first son. I would generally have an easy time falling back to sleep, but on the nights when my mind felt super busy, these little “melts” did just the trick to settle my spirit and get me back to sleep. I’ve used them occasionally since and just love them. They feel like a sweet friend, plus the flavor is lovely. They are safe for pregnancy and while breast feeding too. They can be used before needing a nap, before going to bed, or in the middle of the night.
Binaural Music: Spotify Binaural Beats for Stress Relief
Binaural music works on the idea that certain frequencies of sound promote certain shifts in the brain and body. There are a number of different alpha pattern binaural beats recordings on youtube as well. I have found this spotify playlist very useful for promoting relaxation and a great fit for when you wake in the night and are wanting to restore the body as best you can when sleep is illusive.
Red-tinted Blue-light blocking glasses
The difference in how the body eases into sleep when one wears these after sunset is remarkable. If you struggle with sleep and like to use electronics at night (even lights in your home can disrupt melatonin production), then I highly recommend you get a pair and try them out.
Bone Dreaming from Giles Marin at the Chi Nei Tsang Institute
This recording is a wonderful guide into sleep and if sleep doesn’t come, you can be sure your body is resting deeply at least. Thanks Scott Blossom, my old mentor, for sharing this with me years ago. It’s a gem that has helped many patients with sleep and anxiety.
Dr Hauschka Moor Lavender Body Oil
This oil is perfect for a before-bed foot massage to help warm the feet and settle the mind. I would apply it to feet or my shoulders in my postpartum stages. I was introduced to it originally by my mother who would use it on my sister and I; yes, it’s been around for a few years now.
Hot Milk
If you wake hungry in the night and are challenged to fall back asleep, provided you digest milk well, this is a great option. I recommend spicing it with a little cardamom and turmeric and a touch of black pepper. If your digestion is strong enough and you’re prone to dryness (especially dry type constipation), I recommend stirring a little ghee and maple syrup into your mug. This drink with the ghee is one I recommend during those early postpartum wakes where you need to eat in the night to sustain the energy of nursing and healing. I would make mine in a thermos before falling asleep so it would be ready when I needed it. Yum!
Mantra
One of the best ways to promote good sleep. You can listen to mantras (like this by Wah) or repeat them yourself. Mantras before bed are especially good when you’ve had a particular stressful day/time as the repetition of the mantra helps the agni or digestive power of the mind. If you’re having nightmares or waking with distressing thoughts, I suggest picking your mantra before going to sleep then each time you wake up, let your mind drop right into mantra rather than picking up a thought story. It’s a wonderful way to focus one’s energy to rest and rejuvenation, so that the day ahead feels fresh rather than a continuation of the day before.
Journalling
Especially if you’re having active thoughts at night, spending a little time journalling before sleep is a great way to invite those thoughts to wait for morning. One can also use a journal for a short or long gratitude list. I recommend doing a couple more than what comes especially easy, so that you have to reflect on your day and look for more to be grateful for.
Movement
So often our bodies are carrying pains or woes from the day. Something like the Seated Charanas by my teacher Emma Balnaves is a perfect thing to incorporate into some evening movement.
Words of wisdom from Sarah Blondin
Sometimes to help the mind put down the bone it’s chewing, we need a shift of perspective. Listening to wise people is a great way to do that. I am hard pressed to find someone who doesn’t appreciate the bite-size recordings of Sarah Blondin. You can find her on spotify, insight timer, apple music, and more.
Sometimes when true sleep alludes us, the best we can do is to accept that and opt to get the best rest for body, mind, and spirit available. These tools will help your mind find some ease and promote deep relaxation so that you can greet the day ahead with centered energy for what will come.
Please reach out if you’d like more help improving your sleep and energy!