Gut Health
Struggling to Sleep Without Medication? 6 Ways to Drift Off Naturally
Reviewed By:
Steve Collins
Written By:
Dr Marie-Aurore Caillaud
Published at:
04/16/2025
Updated at:
06/10/2025
It’s 2AM. Again.
You’re exhausted, frustrated, and staring at the ceiling—wide awake. You’ve tried melatonin, sleeping pills, and herbal teas, but nothing works long-term.
The real issue? You’re stuck in the “wired + tired” cycle:
Wake up exhausted → Drink more caffeine → Eat worse → Too tired to exercise → Late-night screen time → Can’t sleep → Repeat.
This cycle doesn’t just leave you tired—it wrecks your metabolism, gut health, and hormones. It’s why so many people gain 2–5 kg per year and feel permanently burnt out¹.
The good news? You can sleep deeply—without medication.
Here’s how to break the cycle for good.
1. Follow the 10-3-2-1-0 Sleep Rule
- This simple yet powerful rule helps reset your body’s natural sleep-wake cycle²:
- 10 hours before bed → No caffeine. It stays in your system for hours, making it harder to fall asleep.
- 3 hours before bed → No alcohol. It can disrupt deep sleep.
- 2 hours before bed → No work. Shut your laptop and let your brain unwind.
- 1 hour before bed → No screens. Blue light blocks melatonin, making it harder to fall asleep.
- 0 snooze button → Get up at the same time every day to regulate your body clock.
Implementing the 10-3-2-1-0 rule can help break the "wired + tired" cycle by promoting healthier habits that align with your body's natural rhythms.
2. Morning Rules You Should Know About
- Quality Sleep Starts Right from the Morning. Morning bright light improves nocturnal sleep quality and next morning alertness³, as well as reducing sleep latency⁴.
- Avoid Glucose Spike - Go for a low-GI breakfast, prioritising protein and healthy fats. Fruits can join the party - just skip the juices, as they’re low in fibres and can trigger an insulin spike. By keeping your glucose levels steady from the morning, you help prevent hormonal imbalances and avoid that energy rollercoaster! Research shows that a low-GI breakfast supports stable energy levels and cognitive function throughout the day ⁵, ⁶.
3. Reduce stress
Chronic stress keeps cortisol high, leaving you wired at night and exhausted during the day. To break the cycle, you need to lower cortisol naturally.
Best Natural Stress-Relieving Supplements
- Saffron → Regulates cortisol levels⁷, boosts serotonin - improving mood⁸ and sleep⁹.
- Ashwagandha → Lowers cortisol, helping you relax before bed¹⁰.
- Rhodiola → Fights stress and burnout¹¹.
- Lemon Balm → Calms a racing mind and reduces anxiety¹² .
You’ll find a therapeutic dose of these ingredients in Gut-Brain™.
Other ways to lower cortisol:
- Light to moderate exercise → Specifically, morning exercise helps to reduce sleep latency ¹³ and manage stress¹⁴.
- Breathwork → Deep belly breathing calms the nervous system¹⁵.
- Cold exposure → A quick cold rinse can lower stress hormones, especially when combined with deep breathing¹⁶.
By managing stress, you regulate your sleep hormones, improve recovery, and finally sleep deeply.
Gut - Brain™
A melatonin-free formula to better sleep, less stress, and calm, stim-free energy and focus throughout the day.
4. Take magnesium
Magnesium is a powerful sleep aid that calms the nervous system, reduces stress, and promotes deep sleep¹⁷ —yet many don’t get enough.
Why Magnesium Helps You Sleep
✔ Supports a healthy sleep cycle →Indirectly regulates melatonin production .
✔ Lowers cortisol → Reduces stress for easier relaxation¹⁸.
✔ Regulates GABA function (i.e. GABA transporter activity) ¹⁹ → Aids in staying relaxed and asleep by reducing brain hyperactivity.
✔ Relaxes muscles → Prevents restlessness and cramps ¹⁹.
You’ll find a clinical dose of Magnesium in Gut-Brain™.
5. Fix middle-of-the-night-wakeups
Waking up at 2–3 AM and can't fall back asleep? Blood sugar crashes, cortisol spikes, or poor sleep habits are likely to blame.
Why It Happens
- Blood Sugar Drops → High-carb meals before bed can cause overnight crashes²⁰.
- Cortisol Spikes → Stress hormones peak early in the morning, keeping you awake²¹.
- Poor Gut Health → Inflammation disrupts sleep cycles²².
How to Fix It
- Focus on a protein-rich diet—Supergut Protein is a great way to hit your targets and keep your blood sugar steady²³.
- Take magnesium or saffron to lower cortisol.
- Keep your room dark, cool & quiet to prevent wakeups – Studies show that 20°C is the optimal temperature for this²⁴.
- Minimise alcohol – it affects sleep quality²⁵.
If You Wake Up at 2AM…
- Don’t check your phone – blue light keeps you awake.
- Try deep belly breathing – it lowers stress hormones.
- Get up if needed – read in dim red lighting if you can’t sleep.
By balancing blood sugar, lowering stress, and optimising sleep habits, you’ll finally sleep through the night.
6. Be cautious with OTC sleep aids
Many people turn to over-the-counter (OTC) sleep aids like Restavit (Doxylamine Succinate), antihistamines, or melatonin (synthetic hormone) when they struggle with sleep. While these can provide short-term relief, they often don’t address the root cause and may lead to side effects such as grogginess, dizziness, or memory issues ²⁶, ²⁷.
Should You Ever Take Sleep Aids?
Short-term use (e.g., travel, stress spikes) can be helpful, but relying on them nightly isn’t ideal. If you need ongoing sleep support, natural solutions and lifestyle changes are safer long-term.
Gut - Brain™
A melatonin-free formula to better sleep, less stress, and calm, stim-free energy and focus throughout the day.
In conclusion
If you’re unsure where to start, Gut-Brain™ is a great first step toward better sleep.
You may recognize some of its powerful, science-backed ingredients like saffron, ashwagandha, rhodiola, and lemon balm—all known for their ability to reduce stress and support relaxation. Plus, it includes a therapeutic dose of magnesium to help calm the nervous system and promote deep, restorative sleep.
Everyone’s health journey is unique, and only you can decide what’s best for your body. Give natural sleep support a real shot—stick with it consistently and see how it works for you.
More Great Articles
7 foods everyone should eat for better gut, skin + metabolic health.
Written by Rebecca Collins
Published June 10, 2025
Passing the gut: how your gut health choices impact your child's future
Written by Steve Collins
Published June 10, 2025
We’ve forgotten how to breathe – here’s what to do about it.
Written by Steve Collins
Published June 11, 2025
Scientific References:
[1] Jaiswal SJ, Quer G, Galarnyk M, Steinhubl SR, Topol EJ, Owens RL. Association of Sleep Duration and Variability With Body Mass Index: Sleep Measurements in a Large US Population of Wearable Sensor Users. JAMA Intern Med 2020;180:1694–6. https://doi.org/10.1001/jamainternmed.2020.2834.
[2] Is the 10-3-2-1-0 Sleep Rule the Key to Better Rest? Health (N Y) 2025. https://www.health.com/10-3-2-1-0-sleep-rule-8763555.
[3] He M, Ru T, Li S, Li Y, Zhou G. Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students. J Sleep Res 2023;32:e13724. https://doi.org/10.1111/jsr.13724.
[4] Lee W, Jung K-Y. Effect of the Combined Use of Morning Blue-Enriched Lighting and Night Blue-Suppressed Lighting (MENS) on Sleep Quality. J Sleep Med 2023;20:118–26. https://doi.org/10.13078/jsm.230016.
[5] Nilsson A. Effects of Indigestible Carbohydrates and GI of Cereal Products on Glucose Metabolism, Satiety and Cognitive Function in Healthy Subjects; Emphasising mechanisms for glycaemic regulation at the acute, second and third meal. Doctoral Thesis (compilation). Division of Applied Nutrition and Food Chemistry, Lund University, 2007.
[6] Kamada I, Truman L, Bold J, Mortimore D. Impact of Breakfast in Metabolic and Digestive Health. Gastroenterol Hepatol Bed Bench 2011;4. https://doi.org/10.22037/ghfbb.v4i2.127.
[7] Pouchieu C, Pourtau L, Brossaud J, Gaudout D, Corcuff J-B, Capuron L, et al. Acute Effect of a Saffron Extract (Safr’InsideTM) and Its Main Volatile Compound on the Stress Response in Healthy Young Men: A Randomized, Double Blind, Placebo-Controlled, Crossover Study. Nutrients 2023;15:2921. https://doi.org/10.3390/nu15132921.
[8] Wauquier F, Boutin-Wittrant L, Pourtau L, Gaudout D, Moras B, Vignault A, et al. Circulating Human Serum Metabolites Derived from the Intake of a Saffron Extract (Safr’InsideTM) Protect Neurons from Oxidative Stress: Consideration for Depressive Disorders. Nutrients 2022;14:1511. https://doi.org/10.3390/nu14071511.
[9] Sadat Rafiei SK, Abolghasemi S, Frashidi M, Ebrahimi S, Gharei F, Razmkhah Z, et al. Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials. Nutr Metab Insights 2023;16:11786388231160317. https://doi.org/10.1177/11786388231160317.
[10] Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS One 2021;16:e0257843. https://doi.org/10.1371/journal.pone.0257843.
[11] Anghelescu I-G, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract 2018;22:242–52. https://doi.org/10.1080/13651501.2017.1417442.
[12] Di Pierro F, Sisti D, Rocchi M, Belli A, Bertuccioli A, Cazzaniga M, et al. Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, and Cross-Over Study. Nutrients 2024;16:4199. https://doi.org/10.3390/nu16234199.
[13] Mecenas VGFD, Alves TVDS, Pedrosa AKP, Lima MDO, Menezes RCED, Serenini R, et al. Association of morning and evening physical exercise with sleep quality and insomnia: differences between chronotypes. Int J Sport Exerc Health Res 2023;7:64–72. https://doi.org/10.31254/sportmed.7206.
[14] Feeling Burned Out at Work? New Research Shows This Type of Exercise Might Help. Health (N Y) 2024. https://www.health.com/moderate-exercise-may-reduce-job-burnout-8676128.
[15] Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 2023;13:432. https://doi.org/10.1038/s41598-022-27247-y.
[16] Kopplin CS, Rosenthal L. The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial. Curr Psychol 2023;42:27058–70. https://doi.org/10.1007/s12144-022-03739-y.
[17] Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res 2023;201:121–8. https://doi.org/10.1007/s12011-022-03162-1.
[18] Schutten JC, Joris PJ, Minović I, Post A, van Beek AP, de Borst MH, et al. Long-term magnesium supplementation improves glucocorticoid metabolism: A post-hoc analysis of an intervention trial. Clin Endocrinol (Oxf) 2021;94:150–7. https://doi.org/10.1111/cen.14350.
[19] de Baaij JHF, Hoenderop JGJ, Bindels RJM. Magnesium in Man: Implications for Health and Disease. Physiol Rev 2015;95:1–46. https://doi.org/10.1152/physrev.00012.2014.
[20] Allen KV, Frier BM. Nocturnal Hypoglycemia: Clinical Manifestations and Therapeutic Strategies Toward Prevention. Endocr Pract 2003;9:530–43. https://doi.org/10.4158/EP.9.6.530.
[21] Passos GS, Youngstedt SD, Rozales AARC, Ferreira WS, De-Assis DE, De-Assis BP, et al. Insomnia Severity is Associated with Morning Cortisol and Psychological Health. Sleep Sci 2023;16:92–6. https://doi.org/10.1055/s-0043-1767754.
[22] Swanson GR, Kochman N, Amin J, Chouhan V, Yim W, Engen PA, et al. Disrupted Circadian Rest-Activity Cycles in Inflammatory Bowel Disease Are Associated With Aggressive Disease Phenotype, Subclinical Inflammation, and Dysbiosis. Front Med 2022;8. https://doi.org/10.3389/fmed.2021.770491.
[23] Wolever TM, Zurbau A, Koecher K, Au-Yeung F. The Effect of Adding Protein to a Carbohydrate Meal on Postprandial Glucose and Insulin Responses: A Systematic Review and Meta-Analysis of Acute Controlled Feeding Trials. J Nutr 2024;154:2640–54. https://doi.org/10.1016/j.tjnut.2024.07.011.
[24] Cao T, Lian Z, Miyazaki R, Bao J. Comprehensive Effects of Temperature, Relative Humidity, and Illumination on Sleep Quality. In: Wang Z, Zhu Y, Wang F, Wang P, Shen C, Liu J, editors. Proc. 11th Int. Symp. Heat. Vent. Air Cond. ISHVAC 2019, Singapore: Springer; 2020, p. 1295–303. https://doi.org/10.1007/978-981-13-9520-8_133.
[25] Freeman LK. Positive and negative reinforcement pathways linking sleep to alcohol use in daily life. Thesis. University of Missouri--Columbia, 2024. https://doi.org/10.32469/10355/105886.
[26] Dokkedal-Silva V, Oliveira MGM, Galduróz JCF, Tufik S, Andersen ML. The effect of sleep medications on prospective and retrospective memory: a population-based study. Prog Neuropsychopharmacol Biol Psychiatry 2021;104:110043. https://doi.org/10.1016/j.pnpbp.2020.110043.
[27] Alhwimani AK, Aljohani RA, Altulaihi BA. The Use of Over-the-Counter Sleep Aid Containing Diphenhydramine Hydrochloride Among Saudis. Cureus 2021;13:e20622. https://doi.org/10.7759/cureus.20622.
