Insomnia is a widespread issue, and while there is no single cause, a growing body of research—as well as traditional and holistic health systems—suggests that sleep problems often stem from hormonal imbalance, chronic stress, and disrupted circadian rhythms.
One hypothesis worth exploring is that the body’s natural repair processes are most effective at night, particularly during extended periods of darkness and uninterrupted sleep. From a holistic perspective, nighttime is when the body prioritizes detoxification, cellular recycling, and nervous system recovery. While modern science does not support rigid biological “time slots,” it does confirm that sleep quality, duration, and darkness are critical for hormonal regulation and cellular repair.
Melatonin, the hormone most closely associated with sleep, is produced from serotonin and is strongly influenced by light exposure and circadian rhythm, rather than exact clock hours. However, many people find that sleeping earlier—roughly between 10 p.m. and 6 a.m.—supports deeper, more restorative rest. This may be because earlier sleep aligns more closely with the body’s natural circadian signaling, especially in the absence of artificial light.
Another related hypothesis is that deep sleep and overnight fasting together may support autophagy, the body’s process of breaking down and recycling old or damaged cells. While autophagy is not limited to nighttime, it may be enhanced by longer periods without food and adequate sleep. This may be one reason why late-night eating and poor sleep are often associated with poorer health outcomes.
A Holistic View on Insomnia and Mood
Insomnia and low mood frequently coexist. While depression is not the cause of all sleep disorders, chronic sleep deprivation can worsen emotional resilience, increase cortisol (the stress hormone), and disrupt the balance between cortisol and melatonin. From this perspective, insomnia may sometimes reflect a nervous system stuck in a state of hyperarousal.
Supplements and Herbs
The following are personal observations and traditional or supplemental approaches, not medical advice:
- 5-HTP (Griffonia simplicifolia extract)
5-HTP is a precursor to serotonin, which the body can later convert into melatonin. Temporarily increasing serotonin availability may help some individuals fall into deeper sleep. This supplement should be used sparingly, taken with the evening meal, and not combined with antidepressants or other neurological medications. - Blue Vervain
Traditionally used as a calming herb, blue vervain is believed to support the parasympathetic (“rest-and-digest”) nervous system. It may help counter excessive adrenaline or nervous tension that interferes with sleep. It can be consumed as a tea, tincture, capsule, or topical preparation. Pregnant or breastfeeding individuals, those who are anemic, or those on blood thinners should avoid it. - Reishi Mushroom (Ganoderma lingzhi)
Reishi has a long history of use in Asian herbal traditions as an adaptogen. Some people find it supports relaxation and sleep quality. Quality and species matter, and individuals taking medication—especially for blood pressure, blood sugar, or autoimmune conditions—should exercise caution. - Magnesium (Glycinate or Taurate)
Magnesium plays a role in muscle relaxation, nervous system regulation, and stress response. In those who are deficient, supplementation may improve sleep quality and reduce nighttime tension. - Vitamin C
Vitamin C is heavily utilized by the adrenal glands and may help regulate cortisol. Low vitamin C levels could theoretically contribute to prolonged stress signaling, which may interfere with sleep. Natural sources include amla, acerola, camu camu, citrus fruits, and red peppers.
Lifestyle Factors That May Disrupt Sleep
- Artificial light and screens in the evening may suppress melatonin production and overstimulate the nervous system. Reducing screen exposure at least one to two hours before bed may support sleep onset.
- Caffeine can remain active in the body for many hours and should ideally be avoided at least 8–10 hours before sleep.
- Late-night eating or drinking may interfere with overnight hormonal rhythms and increase nighttime awakenings.
- Frequent nighttime urination or waking around the same hour each night may reflect heightened stress hormones, though this is not diagnostic and can have many causes.
Summary: A Holistic Hypothesis on Better Sleep
Insomnia may reflect an underlying imbalance involving stress hormones, circadian rhythm disruption, nutrient deficiencies, and nervous system overactivation. Approaches that support darkness, calm, nutritional adequacy, and hormonal balance may improve sleep quality over time.
Potential supportive strategies include:
- Temporary use of 5-HTP (100 mg)
- Blue vervain for nervous system calming
- High-quality reishi mushroom (Ganoderma lingzhi)
- Magnesium (400 mg) in absorbable form
- Natural vitamin C
- Avoiding screens before bed
- Avoiding caffeine late in the day
- Limiting food and fluids close to bedtime