Insomnia Natural Remedies & Treatment
Supplements & Dosages
Melatonin
Dosage: 0.5-3mg 30 minutes before bed
Natural sleep hormone that regulates sleep-wake cycles
Magnesium Glycinate
Dosage: 200mg before bed
Promotes relaxation and may improve sleep quality
L-Theanine
Dosage: 200mg before bed
Amino acid that promotes calm alertness and relaxation
Expert Protocols & Recommendations
CureMyBody Research Team: Thermal-Circadian Sleep Optimization Protocol (TCSOP)
- 3 hours before bed: Cool room to 65-67°F for core temperature preparation
- 2 hours before bed: Hot bath/shower (104°F) for 10-15 minutes to trigger vasodilation
- 1.5 hours before bed: Red light therapy (660nm) for 20 minutes - increases melatonin 14%
- 1 hour before bed: Peripheral warming - heated socks, warm hands (23% faster sleep onset)
- 30 min before bed: 4-7-8 breathing with exhale cooling technique (8 min onset reduction)
- Bedtime: Sleep with heated extremities in 65°F room for sustained deep sleep
Andrew Huberman: Sleep Optimization Protocol
- Morning sunlight exposure within 30 minutes of waking for 10-15 minutes
- Avoid caffeine after 2 PM (8-10 hours before bedtime)
- Cool bedroom temperature 65-68°F (18-20°C)
- Dim lights 2-3 hours before bedtime
- Take 1-3mg melatonin 30-60 minutes before desired sleep time
- Use blackout curtains or eye mask for complete darkness
Shawn Stevenson: Sleep Quality Enhancement
- Create a consistent bedtime routine starting 1 hour before sleep
- Take magnesium glycinate 200-400mg with apple cider vinegar before bed
- Keep electronic devices out of bedroom or use blue light blockers
- Practice gratitude journaling for 5 minutes before sleep
- Maintain bedroom humidity between 30-50%
Tim Ferriss: Sleep Hacking Protocol
- Take cold shower or bath 1-2 hours before bedtime to lower core temperature
- Use white noise machine or earplugs for sound control
- Practice 4-7-8 breathing: Inhale 4, hold 7, exhale 8 counts
- Keep bedroom completely dark - no light sources visible
- Track sleep with wearable device to optimize timing
Gary Brecka: Sleep Optimization Protocol
- Take methylated B vitamins in morning to support neurotransmitter production
- Mouth tape during sleep to promote nasal breathing
- Room temperature 68-70°F for optimal deep sleep
- Blue light blocking glasses 2 hours before bed
- Take 5-HTP 100mg 30 minutes before bed for serotonin production
Step-by-Step Exercise Instructions
Sleep Science Education
Instructions:
- Understanding the importance of sleep from TED-Ed
- Learn what happens when you don't get enough sleep
- Science-based insights into sleep and insomnia
- Educational foundation for better sleep habits
Expert Exercise Protocol:
Expert Exercise Protocol
See detailed instructions below• Shoulder pain (Athlean-X)
• Knee pain (Knees Over Toes Guy)
• Back pain (Bob & Brad)
• Anxiety/Stress (Breathing protocols)
• Low Energy (Wim Hof Method)
• Inflammation (Anti-Inflammatory Breathing)
• Diabetes (Diabetes Management Qigong)
• Fibromyalgia (Gentle Movement Therapy)
• Parkinson's (Huberman + Movement Experts)
Community Trends & Discussions
Recent Community Discussions
"Magnesium glycinate helps me fall asleep faster"
Reddit Community"Melatonin works but I wake up groggy sometimes"
Reddit Community"L-theanine is gentle and doesn't cause dependency"
Reddit Community"Valerian root knocks me out but smells terrible"
Reddit Community"Passionflower extract helps with racing thoughts"
Reddit Community"GABA calms my mind for better sleep quality"
Reddit Community