Insomnia

• Promote relaxation and sleep onset
• Support circadian rhythm regulation
• Reduce stress and nervous system overactivity
• Enhance sleep quality and restorative cycles
• Support melatonin and neurotransmitter balance

Type: Herbal infusion

Preparation: Steep 1–2 tsp dried chamomile flowers in 1 cup hot water for 5–10 min

Use/Dosage: 1 cup 30–60 min before bed

Safety: Generally safe; may cause mild drowsiness

🧬 Science bite: Chamomile contains apigenin, which binds GABA receptors — like a gentle whisper to your brain saying, “Time to relax.”

Type: Herbal supplement / tea

Preparation: 1–2 tsp dried root steeped 10 min or capsule as labeled

Use/Dosage: 30–60 min before bed

Safety: Avoid driving or operating machinery immediately after use

🌿 Why it works: Valerian increases GABA in the brain, promoting deeper sleep — your natural sedative without the groggy hangover.

Type: Mineral supplement / food-based

Sources: Magnesium glycinate, leafy greens, almonds, pumpkin seeds; calcium-rich foods like yogurt

Use/Dosage: Daily, ideally in the evening

Safety: High doses can cause digestive upset

⚡ Science bite: Magnesium helps relax muscles and calm nervous system; calcium supports melatonin synthesis — think of it as a sleepy-time tag team.

Type: Essential oil / diffuser

Use/Dosage: Diffuse 10–15 min before bed or add 2–3 drops to pillowcase

Safety: Avoid ingestion; keep away from pets and children

🌿 Fun fact: Lavender reduces sympathetic nervous system activity — your nose literally tells your body it’s bedtime.

• Keep consistent bedtime and wake time ⏰
• Limit screens 1–2 hrs before bed 📱🚫
• Create a dark, cool, quiet environment 🌙❄️
• Gentle evening rituals: reading, journaling, stretching 📝🧘

💡 Why it works: Circadian cues and consistent routines signal your body it’s time to rest — your internal sleep conductor takes the baton.

• Deep breathing exercises
• Progressive muscle relaxation
• Guided meditations or sound therapy 🎧

⚡ Science bite: Activates parasympathetic nervous system → lowers cortisol → faster, deeper sleep.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.