Restoring Rest: Naturopathic Approaches to Insomnia
By Dr Samantha Petrin, ND
Understanding the Circadian Rhythm: Nature’s Sleep-Wake Cycle
The circadian rhythm is your body’s internal clock, regulating sleep and wake cycles over a 24-hour period. Governed by the natural ebb and flow of hormones, this rhythm is primarily influenced by exposure to sunlight and moonlight. Melatonin, your body’s sleep-drive hormone, rises in response to darkness/moonlight, signaling your body to wind down for rest and move towards sleep.
In contrast, cortisol, known most famously as your body’s primary stress hormone, peaks in the morning with sunlight exposure, promoting wakefulness and mobilizing energy during daytime hours. When these rhythms are disrupted, whether by stress, lifestyle, poor sleep hygiene, or external factors like shift work or jetlag, insomnia can develop.
Different Types of Insomnia: Causes and Contributors
Insomnia manifests in different ways, with sleep onset insomnia making it difficult to fall asleep, while sleep maintenance insomnia leads to frequent nighttime awakenings or early morning waking. Various underlying causes contribute to these sleep disturbances, including:
Anxiety & Hypervigilance: A busy, anxious mind and an overactive nervous system can prevent relaxation.
Depression: Changes in neurotransmitter balance can disrupt sleep patterns.
Circadian Rhythm Dysregulation: Irregular routines, late-night screen exposure, or shift work can throw off sleep timing.
Jetlag: Rapid changes in time zones confuse the body’s internal clock.
Chronic Stress: Elevated cortisol levels at night inhibit deep rest.
GERD & Digestive Issues: Acid reflux can worsen when lying down, disrupting sleep.
Chronic Pain & Fibromyalgia: Discomfort and heightened nervous system sensitivity interfere with deep sleep.
Restless Leg Syndrome: Uncontrollable leg movements create discomfort and delay sleep.
Sleep Apnea: Disrupted breathing patterns lead to poor sleep quality.
Blood Sugar Dysregulation: Nocturnal blood sugar crashes can trigger night time wake-ups.
Headaches & Migraines: Pain and tension contribute to difficulty sleeping.
Urinary Conditions: Frequent nighttime urination disrupts sleep cycles.
Menopause: Hormonal shifts, including declining progesterone and estrogen levels, can contribute to night sweats and insomnia.
Naturopathic Medicine: Addressing the Root Cause of Insomnia
Rather than masking symptoms, naturopathic medicine seeks to uncover and treat the root causes of insomnia. This begins with a comprehensive assessment, including an in-depth health history and functional lab testing. Key tests may include:
Salivary or urinary 24-hour cortisol testing to assess adrenal function and circadian rhythm balance, including the cortisol awakening response.
Melatonin testing to determine deficiencies or imbalances.
Blood sugar and insulin evaluation to screen for glucose dysregulation.
Hormone panels, particularly for menopausal or perimenopausal individuals.
Natural Treatment Strategies for Restful Sleep
Individualized treatment depends on the root cause of your insomnia. Alongside appropriate treatment and targeted interventions for any physical ailments and diagnoses, the approach outlined below targets supporting your circadian rhythm to come back into balance.
1. Dietary Adjustments for Blood Sugar & Inflammation
Maintaining stable blood sugar levels prevents nocturnal cortisol spikes that disrupt sleep.
Reducing systemic inflammatory triggers, such as food sensitivities, supports nervous system regulation.
2. Sleep Hygiene Support: The Power of Routine
Establishing consistent sleep and wake times reinforces circadian alignment.
Implementing a relaxing evening routine (dim lighting, screen reduction, calming activities) promotes melatonin production and parasympathetic tone.
Morning sunlight exposure and movement help regulate cortisol and boost daytime energy.
Encourage sympathetic activities (exercise, debate club, stressful tasks) during daylight hours.
3. Herbal Remedies for Sleep & Energy Balance
Herbal medicine plays a crucial role in naturopathic treatment plans by supporting the body’s natural capacity to heal and regulate itself. Certain herbs help calm the nervous system and promote sleep, while others support energy levels and healthy adrenal function during the day.
Herbs for Relaxation, Sleep & Parasympathetic Tone:
Vervain, Lemon Balm, Passionflower, Kava Kava
Herbs for Daytime Energy & Healthy Cortisol Levels:
Ginseng, Cordyceps, Licorice, Ashwagandha
4. Treating the Nervous System Directly
The nervous system plays a foundational role in regulating the circadian rhythm. It is responsible for shifting the body between sympathetic (wakeful, alert) and parasympathetic (restful, restorative) states. Chronic stress, trauma, or dysregulation can impair this balance, making it difficult for the body to enter and sustain deep sleep. Supporting nervous system function directly can help restore this vital equilibrium, making sleep more effortless and restorative.
Craniosacral Therapy: Helps rehabilitate parasympathetic tone, restoring the nervous system’s ability to enter deep states of rest.
Somatic Therapy: Addresses emotional dysregulation and trauma patterns that contribute to nervous system hypervigilance.
The Holistic Path to Restorative Sleep
By addressing insomnia at its root and restoring balance to the nervous system, naturopathic medicine offers sustainable and effective solutions for deep, restorative sleep. Through personalized interventions, including diet, lifestyle changes, herbal medicine, and hands-on therapies, individuals can reclaim their nights and wake up feeling truly refreshed.
Meet Dr Samantha Petrin
Dr. Sam is a naturopathic doctor with a clinical focus on nervous system regulation, mental health, and gut health. She takes a holistic approach to insomnia, using clinical nutrition, herbal medicine, and hands-on therapies like craniosacral therapy to restore balance and promote deep, restorative sleep.
