Final Up to date on February 23, 2026 by Carrie Korem, FNTP
We’ve all been there. You’re mendacity in mattress, staring on the ceiling, completely exhausted — however sleep simply gained’t come. Or possibly you go to sleep positive, however you get up at 2 or 3 AM and might’t get again to sleep it doesn’t matter what you do.
In case you’re questioning what to do when you possibly can’t sleep, you’re in the suitable place. Immediately I’m going to skip all the guidelines you’ve already heard (sure, I find out about limiting caffeine!) and get into the true root causes of why sleep is so arduous for thus many individuals. When you perceive why it’s occurring, the repair begins to make much more sense.
Let’s dive in.
Why Can’t I Sleep? The Two Largest Root Causes
Excessive Cortisol
Cortisol is a fundamental stress hormone. It must be highest within the morning to wake you up, after which slowly drop all through the day so you’re feeling sleepy at evening. But when your physique is caught in “fight-or-flight” mode, which is quite common in the present day, cortisol can keep excessive within the night when it must be dropping. This retains your mind wired and alert, even when your physique is totally exhausted. Sound acquainted? That is referred to as the “wired however drained” feeling.
Listed here are some on a regular basis issues that may preserve cortisol too excessive at evening:
– Utilizing overhead lights after sundown
– Not consuming sufficient meals throughout the day
– Skipping meals or fasting too lengthy
– Being too busy and over-scheduled
– Not getting daylight within the morning
– Psychological or emotional stress
– Over-exercising
– Consuming a really low-carb weight-reduction plan
– At all times being in a rush
Blood Sugar Imbalance
This one is big, and most of the people don’t join the dots. When your blood sugar drops too low in the midst of the evening, your physique sends out cortisol to deliver it again up. That spike in cortisol wakes you up and sometimes sends you straight to the toilet.
In case you get up between 1 and 4 AM and wish to make use of the restroom, blood sugar imbalance is sort of definitely the rationale. The excellent news? That is very fixable.
What To Do When You Can’t Sleep: 12 Holistic Ideas
1. Eat a Small Protein + Fats Snack Earlier than Mattress
In case you get a second wind at evening, otherwise you lie down and simply can’t go to sleep, strive consuming a small protein and fats snack proper earlier than mattress. A bit of uncooked cheese, a spoonful of almond butter, or half a chomps stick all work nice. This helps deliver excessive cortisol ranges again down so your physique can loosen up and sleep.
2. Eat a Snack If You Wake Up at Night time
In case you get up in the midst of the evening and might’t fall again asleep, do the identical factor and eat a small protein/fats snack. A tough boiled egg, uncooked cheese, or a spoonful of almond butter can calm the cortisol spike that woke you up and provide help to fall again asleep sooner.
3. Stability Your Adrenals Through the Day
Cortisol is made by your adrenal glands. When your adrenals are overworked, your entire sleep cycle can get thrown off. Taking steps to help your adrenals throughout the day like decreasing stress, consuming common meals, and avoiding fasting can have a huge impact in your sleep at evening.
4. Use Important Oils
Earlier than mattress, rub 1 drop of cedarwood and 1 drop of lavender on the bottoms of your toes. Then diffuse those self same oils in your bed room. I’ve shared this mix with 1000’s of individuals, and I can’t let you know what number of of them come again amazed at how effectively they slept. It’s easy, it’s pure, and it really works!
5. Flip Off Your Wi-Fi and Put Your Cellphone Away
Man-made electromagnetic fields (EMFs) from Wi-Fi, telephones, and computer systems can disrupt sleep. Put your telephone in one other room or at the least change it to airplane mode. Unplug computer systems in your bed room. You’ll be able to even put an automated timer in your router so it turns off if you go to mattress. It is a small change that may make an enormous distinction.
6. Minimize Again on Sugar
In case you’re waking up at evening to make use of the toilet, it’s virtually at all times a blood sugar challenge. Chopping again on sugar throughout the day, avoiding intermittent fasting and consuming 3 meals a day can assist preserve your blood sugar extra secure at evening. This may end in fewer wake-ups and higher, deeper sleep.
7. Assist Your Liver If You Wake Up Sweating
Night time sweats are often an indication of liver congestion. Supporting your liver with the suitable meals and dietary supplements can assist scale back and even remove evening sweats fully.
Listed here are my high tricks to help the liver naturally to eliminate evening sweats.
8. Get Extra Magnesium
Magnesium calms the nervous system and helps your physique wind down. However stress burns via magnesium quick, which is why so many people are low in it! A easy method to enhance your magnesium is to take an Epsom salt bathtub for 20 minutes earlier than mattress. You too can take a magnesium complement if wanted. My favourite is magnesium lactate.
9. Eat Extra Vitamin A-Wealthy Meals
Vitamin A (aka retinol) performs an enormous function in setting your physique’s inside clock. When your physique will get sufficient Vitamin A, it will possibly correctly reply to mild alerts — realizing when it’s daytime and when it’s time to sleep.
Get your Vitamin A from eggs, grass-fed meats, organ meats, and cultured dairy. Cod liver oil can be a beautiful complement for this.
10. Get Morning Daylight
That is free, easy, and extremely highly effective. Each morning, go exterior and spend 2–3 minutes getting pure daylight in your eyes (don’t look straight on the solar). This tells your mind to set your circadian rhythm and alerts that it must make melatonin about 12 hours later.
If it’s also possible to step exterior for a couple of minutes at sundown, that sends one other sleep sign to your physique. Do that day by day and also you’ll discover an actual distinction.
11. Attempt Pure Sleep Dietary supplements
When you’re engaged on the basis causes, these dietary supplements can assist you get higher sleep within the meantime:
MinChex — take 2 earlier than mattress
Valerian Complicated — take 1 earlier than mattress
Nevaton Forte — take 1 earlier than mattress
12. Consider Your Bed room
Typically the repair is easier than you assume. Ask your self:
– Is my mattress supportive? If not, it could be time for a new non-toxic mattress.
– Is my room darkish sufficient? Attempt blackout shades or unplug electronics that glow.
– Is the temperature proper? A small fan or sizzling water bottle can assist loads.
A very good sleep setting units the stage for every little thing else to work.
What Can I Drink to Assist Me Sleep?
Chamomile tea is one in all my all-time favorites. It’s naturally calming and straightforward to search out. Simply make sure that to drink it plain with out sweetener. Sugar raises your blood sugar, which may really make it tougher to go to sleep.
And don’t overlook the protein and fats snack trick talked about above. A small snack like a tough boiled egg, a spoonful of almond butter, or a bit of uncooked cheese can assist decrease cortisol rapidly so you possibly can drift off to sleep with ease.
Why Am I Sleepy However Can’t Fall Asleep?
Probably the most irritating feels is being completely exhausted however nonetheless unable to sleep. That is virtually at all times an indication of excessive cortisol. Your physique is drained, however cortisol is maintaining your mind alert. That is referred to as the “wired however drained” state. The ideas above, particularly the protein and fats bedtime snack, slicing stress, and getting morning daylight, can assist break this cycle.
The Backside Line
Sleep is when your physique heals, restores, and resets. Not getting sufficient sleep can result in severe well being issues over time together with coronary heart illness, hypertension, diabetes, thyroid points, melancholy, and adrenal fatigue.
However right here’s the excellent news: most sleep issues could be solved if you get to the basis trigger. Whether or not it’s cortisol, blood sugar, low magnesium, or poor sleep habits, there are pure, light methods to get your sleep again on observe.
Begin with one or two ideas from this checklist and see how you’re feeling. Small adjustments add up, and your physique actually needs to sleep. Typically it simply wants somewhat help.
Candy goals!
