We all know sleep matters. But knowing that doesn't make it any easier when you're lying awake at 2am, brain racing, wondering if you'll ever feel rested again.
Stress, busy schedules, or just life throwing curveballs can mess with your ability to fall asleep or stay asleep. Sure, prescription meds work for some people, but plenty of us want to try gentler options first.
Why You Might Not Be Sleeping
One thing worth looking at? Your stress response system, specifically your adrenal glands.
These little glands produce cortisol, the hormone that helps you deal with stress. The thing is, when stress is high, cortisol can stay elevated well into the evening—which makes it really hard to wind down.
Ideally, cortisol drops at night while melatonin (your sleep hormone) rises. If that balance is off, sleep gets tricky.
You can actually test this with a simple saliva test to see what's happening with your cortisol and melatonin levels. From there, you can figure out what might help.
Natural Support Options
Here are some options that work for a lot of people:
- Magnesium - Helps your muscles and nervous system relax. Magnesium citrate in the evening can help you feel calmer before bed.
- B Vitamins - Especially B5 (pantothenic acid), which supports adrenal health. Take a B-complex in the morning.
- Vitamin C - Stress depletes it, so topping up daily can help restore balance.
- Ashwagandha (Withania) - An adaptogenic herb that helps your body handle everyday stress, which can make it easier to relax at night.
- 5-HTP - Supports serotonin production, which plays a role in sleep cycles. (Check with a pharmacist if you're on antidepressants.)
- L-Tyrosine - An amino acid that supports neurotransmitter function and stress response.
Sleep Habits That Make A Difference
Supplements help, but your habits matter too. Try these:
- Exercise regularly, just not too close to bedtime
- Get outside during the day – natural sunlight helps with melatonin production at night.
- Cut caffeine in the evening and switch to calming teas like chamomile.
- Finish eating a few hours before bed so your body isn't working overtime to digest.
- Create a wind-down routine: warm shower, light stretching, journaling, whatever helps you relax.
- Keep your bedroom dark and put the screens away before sleep.
Herbs That Help You Unwind
Valerian, Passionflower, Hops, Chamomile, Tart Cherry, Zizyphus, and Skullcap have all been traditionally used to support relaxation and calm. You'll find them in combination products like Sleep Drops or rescue sleep formulas.
Where to Start
Here are some products worth trying:
- Go Cherry Sleep
- Koru Sleep
- Solgar Magnesium Citrate
- Nature's Way Ashwagandha
- Nutralife One-A-Day Vitamin C Tablets 1200mg
- Solgar L-Tyrosine 500mg Vegecaps
Find What Works For You
Everyone's different. What helps your friend sleep like a baby might not touch your insomnia. The right approach usually combines better habits, the right nutrients, and finding ways to actually relax.
At Health Delivery, we can help you figure out what's worth trying. Safe, gentle options that support better sleep so you can wake up feeling like a person again.