Consult a healthcare provider. This condition requires professional medical evaluation and treatment. The information here is for educational purposes only.

Sleep Disorders

Insomnia

ICD: G47.0

Insomnia affects up to 30% of adults and can significantly impact health, mood, and quality of life. Natural approaches including melatonin, magnesium, and certain herbs can help regulate sleep patterns without the dependency risks of prescription sleep medications.

Overview

Understanding Insomnia

Insomnia is more than just one sleepless night—it’s a persistent difficulty initiating or maintaining sleep, or waking too early, accompanied by daytime impairment. Chronic insomnia (lasting 3+ months) affects all aspects of life and increases risk for numerous health conditions.

Types of Insomnia

Sleep-onset insomnia: Difficulty falling asleep (>30 minutes)
Sleep-maintenance insomnia: Waking during the night or too early
Primary insomnia: Not caused by other conditions
Secondary insomnia: Due to pain, medications, or other conditions

Consequences of Poor Sleep

Chronic sleep deprivation increases risk for obesity, diabetes, cardiovascular disease, impaired immunity, depression, and cognitive decline. Even short-term sleep loss affects memory, concentration, and reaction time.

The Sleep-Health Connection

Sleep is when the body repairs itself, consolidates memories, and regulates hormones. Melatonin, the “sleep hormone,” regulates circadian rhythm. GABA calms the nervous system for sleep. Many natural compounds support these pathways.

Common Symptoms

Difficulty falling asleepvery common

Waking frequently during the nightvery common

Waking frequently during the nightcommon

Waking too earlyvery common

Daytime fatigue and sleepinesscommon

Difficulty concentratingcommon

Irritability and mood changesless common

Natural Approaches

Evidence-Based Natural Sleep Aids

Melatonin
The most studied natural sleep aid. Meta-analyses show it reduces time to fall asleep by about 7 minutes and improves sleep quality. Best for circadian rhythm issues, jet lag, and delayed sleep phase. Start with 0.5–3mg 30–60 minutes before bed. Extended-release may help with middle-of-night waking.

Magnesium
Calms the nervous system and regulates GABA receptors. Studies show magnesium glycinate or citrate (200–400mg) improves sleep quality, especially in older adults and those with deficiency. Take 1–2 hours before bed.

L-Theanine
Amino acid from green tea that promotes relaxation without sedation. 100–400mg at bedtime may improve sleep quality and reduce anxiety-related sleep onset issues.

Valerian Root
Traditional sleep herb with modest evidence. May take 2–4 weeks for full effect. 300–600mg of standardized extract before bed.

Glycine
Amino acid that lowers body temperature and promotes relaxation. 3g before bed may improve sleep quality and reduce daytime fatigue.

Ashwagandha
The root extract (300–600mg) may improve sleep quality and sleep onset, particularly in those with stress-related insomnia.

Sleep Hygiene Essentials

Consistent sleep and wake times (even weekends)
Cool, dark, quiet bedroom (65–68°F)
No screens 1–2 hours before bed
Avoid caffeine after noon
Limit alcohol (disrupts sleep architecture)
Regular exercise (but not close to bedtime)
Morning light exposure

Conventional Treatments

Cognitive Behavioral Therapy for Insomnia (CBT-I): First-line treatment, highly effective
Sleep restriction therapy: Limiting time in bed to build sleep drive
Stimulus control: Associating bed only with sleep
Z-drugs: Zolpidem, eszopiclone (short-term use)
Orexin receptor antagonists: Newer medications (suvorexant)

This section provides context about standard medical treatments. Consult a healthcare provider for personalized advice.

Compounds That May Help

Melatonin

Strong

Melatonin is a hormone produced by the pineal gland in response to darkness and is a key regulator of the sleep–wake cycle. Beyond sleep, it is a powerful antioxidant and immunomodulator with neuroprotective properties. Supplemental melatonin is widely used for insomnia, jet lag, and circadian rhythm disorders.

Magnesium

Strong

Magnesium is the fourth most abundant mineral in the body and is involved in over 300 enzymatic reactions. It's essential for energy production, muscle and nerve function, blood sugar control, and blood pressure regulation. Deficiency is surprisingly common (up to 50% of the population) and linked to numerous health issues.

Ashwagandha

Moderate

Ashwagandha is one of the most important herbs in Ayurveda, used for over 3,000 years. It is a powerful adaptogen that helps the body manage stress by regulating cortisol levels. Research supports its benefits for anxiety, stress, thyroid function, testosterone, and physical performance.

Vitamin B6

Strong

Vitamin B6 is a water-soluble vitamin involved in over 100 enzyme reactions, primarily in amino acid metabolism. It's essential for neurotransmitter synthesis (serotonin, dopamine, GABA), hemoglobin formation, and immune function. It's also used therapeutically for morning sickness and certain types of anemia.

Chronic insomnia may indicate underlying health conditions and should be evaluated by a healthcare provider. Sleep apnea, restless leg syndrome, and other sleep disorders require specific treatments.