When Sleep Won’t Come: A Scientific Look at Sleep Disorders and Natural Remedies

“Sleep is the natural equilibrium between body and mind. When it breaks, so does the human being.”

Sleep is one of the fundamental pillars of human health — alongside nutrition and movement, it ensures physical restoration, emotional balance, and cognitive function. Although we spend nearly one-third of our lives asleep, science is still discovering just how vital it is. In the modern world, sleep is no longer taken for granted; for many, it has become a scarce resource. Globally, up to one-third of adults suffer from some form of sleep disturbance [2], and in Latvia, surveys show that three out of four residents experience sleeping difficulties at least occasionally [3].

Insufficient or poor-quality sleep affects the entire body: concentration, memory and immunity decrease, while the risk of chronic diseases rises. Quality sleep is not a luxury — it is a foundation for good health. To restore it, we must understand the physiology of sleep, the mechanisms behind its disruption, and the ways nature can help us find balance again.

The Physiology of Sleep — How the Body “Reboots” at Night

Human sleep is far from passive. It is an active, dynamic process where the brain and body work together to restore equilibrium. Each night’s sleep consists of cycles lasting approximately 90–110 minutes, alternating between two main phases — Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM) sleep [5].

NREM sleep represents the phase of physical restoration. During it, the body releases growth hormones, repairs tissues, and strengthens immune responses [6]. Brain waves slow down, entering a deep, rhythmic state. The more deep sleep we achieve, the better our physical recovery and immune function [7].

REM sleep, occurring roughly 90 minutes after falling asleep, is linked to emotional and cognitive processing. The brain becomes highly active, we dream, and emotions and memories are reorganised. REM sleep has been called the “emotional reset button” — without it, anxiety, irritability, and mood swings increase [10].

Throughout the night, these stages form what scientists call sleep architecture: early cycles dominated by deep sleep and later cycles by REM. This architecture ensures both physical and mental restoration — a delicate balance easily disrupted by stress, light, or irregular habits.

photo:https://www.sleepfoundation.org/stages-of-sleep

The Circadian Rhythm — The Body’s Internal Clock

Our bodies follow a circadian rhythm, an approximately 24-hour internal cycle controlled by the hypothalamus. This “biological clock” synchronises with natural light and darkness. In daylight, the hormone melatonin is suppressed, promoting alertness, while in darkness it rises, signalling that it’s time to sleep [16].

Light is a powerful regulator of sleep. Studies show that even dim artificial light can reduce melatonin levels, and blue light from screens suppresses it most strongly [16]. Evening exposure to phones, computers, and LED lighting “tricks” the brain into believing it’s still daytime, delaying sleep onset. Morning sunlight, on the other hand, helps to reset the biological clock and improve overall sleep quality.

A Brief History of Sleep Research

Human fascination with sleep dates back millennia. Hippocrates once wrote that “both excessive sleep and excessive wakefulness are disease” [4], but only in the 20th century did sleep become a field of scientific study.

In 1925, Nathaniel Kleitman established the world’s first sleep laboratory at the University of Chicago [8]. By 1938, his famous “Mammoth Cave Experiment” proved that humans possess an endogenous biological clock, maintaining a 24-hour rhythm even in complete darkness.

In 1953, Kleitman’s students discovered REM sleep — periods of rapid eye movements, vivid dreaming, and active brain patterns [9], [10]. This revelation transformed our understanding of sleep: it was not a passive shutdown but an active neurological process.

Later, Allan Rechtschaffen demonstrated that prolonged sleep deprivation could be fatal in animal models [11], while William Dement described narcolepsy, a condition of sudden, uncontrollable sleep attacks during the day [12]. These breakthroughs laid the foundations for modern sleep medicine, in which polysomnography (PSG) became the “gold standard” diagnostic tool for sleep disorders [13].

Main Types of Sleep Disorders

Insomnia

The most common sleep disorder, insomnia, involves difficulty falling asleep, staying asleep, or waking too early without feeling refreshed [2]. It can be acute (short-term) or chronic (lasting over three months). Sufferers often describe their minds as “overactive” — unable to switch off even when exhausted.

Sleep Apnoea

Obstructive Sleep Apnoea (OSA) is another widespread condition, characterised by pauses in breathing due to airway obstruction during sleep. Sufferers snore, stop breathing for short periods, and wake repeatedly. Untreated OSA increases the risk of cardiovascular disease and daytime fatigue [29].

Parasomnias and Movement Disorders

Sleepwalking, sleep talking, nightmares, and REM sleep behaviour disorder (acting out dreams) belong to this category. They are more frequent in children but may persist into adulthood. Another related issue is Restless Legs Syndrome (RLS), causing unpleasant leg sensations and an irresistible urge to move, particularly in the evenings.

Circadian Rhythm Disorders

When the internal clock is out of sync with the external world, circadian rhythm disorders arise. These include jet lag, shift work disorder, and delayed sleep phase syndrome, common among adolescents who naturally prefer later bedtimes.

Why We Don’t Sleep — Underlying Causes

Stress and Anxiety

Chronic stress is one of the main disruptors of sleep. Elevated cortisol levels at night keep the brain in a state of alertness, preventing relaxation [30]. The more we worry about not sleeping, the harder it becomes to fall asleep — a self-perpetuating cycle that fuels insomnia [34].

Irregular Lifestyle and Light Exposure

Shift work, erratic bedtimes, and social jet lag (sleeping late on weekends) confuse the biological clock [14]. Screens before bed emit blue light that suppresses melatonin and delays sleep onset [16]. Even standard LED lighting can have similar effects when used late at night.

Diet and Digestion

Heavy meals, caffeine, and alcohol are classic sleep inhibitors. Late-night eating can cause acid reflux (GERD), leading to heartburn and sleep disruption. In clinical studies, Aloe vera syrup reduced GERD symptoms as effectively as standard antacids [23], making Aloe vera juice a natural ally for calming the digestive system before bedtime.

Hormonal and Physiological Factors

Menopause, thyroid dysfunction, and declining melatonin levels with age all influence sleep. Deficiencies in magnesiumand B vitamins also affect nerve relaxation and sleep quality [19].

Inflammation and Oxidative Stress

Poor sleep elevates inflammatory markers such as IL-6 and CRP, while chronic inflammation itself can disrupt sleep regulation [17]. Antioxidants are key in breaking this vicious cycle. Berries like aronia, blackcurrants, and sea buckthorn are rich in polyphenols and anthocyanins that reduce oxidative stress, protect neurons, and promote healthier sleep [26], [27].

Practical Steps to Improve Sleep Quality

1. Keep a Regular Schedule

Go to bed and wake up at the same time every day, even on weekends [18]. Regularity strengthens the circadian rhythm, improving both sleep duration and depth.

2. Create a Bedtime Ritual

An hour before bed, avoid stimulating activities. Choose calming routines: reading, meditation, a warm bath, or herbal tea. Chamomile tea contains apigenin, a natural compound that binds to GABA receptors and induces relaxation [25]. Celery juice, also rich in apigenin, can have a similar gentle effect.

3. Optimise Your Sleep Environment

A cool (around 18°C), dark, and quiet bedroom supports melatonin release. Reserve your bed for sleep only, not work or entertainment. Fresh air before bedtime enhances oxygen flow and relaxation.

4. Move Your Body — but Not Too Late

Regular exercise enhances deep sleep, but avoid intense workouts less than three hours before bedtime. Evening walks are ideal — they relieve stress and help the body transition naturally to rest.

5. Manage Stress Naturally

Practices such as mindfulness, breathing exercises, and gratitude journaling can reduce overthinking at night. Natural adaptogens like ashwagandha and noni juice help regulate the stress response, lowering cortisol and improving resilience [21], [22].

6. Minerals and Micronutrients

Magnesium supports muscle relaxation and nervous system balance [19]. Natural sources include nettle juice, nuts, and green vegetables. Nettles are also rich in potassium, calcium, and iron, aiding energy balance and reducing fatigue.

7. Eat Smart Before Bed

Avoid caffeine after midday and limit alcohol in the evening [15]. Choose light snacks containing tryptophan — such as bananas, milk, or cottage cheese — which supports serotonin and melatonin production [20]. Heavy or spicy foods late at night can trigger reflux and impair sleep.

Natural Remedies and Juices for Sleep Balance

Aloe Vera

Soothes the digestive system, reduces heartburn, and supports gastrointestinal comfort — a common factor in sleeplessness.

Blackcurrant

Rich in vitamin C and anthocyanins that strengthen immunity and reduce oxidative stress, helping the body handle fatigue and tension.

Noni

A tropical fruit with adaptogenic and anti-inflammatory effects [22]. It helps regulate cortisol levels and promotes a sense of calm and balance.

Nettle

A natural source of magnesium and iron, known for reducing muscle tension and restlessness before bedtime.

Celery

Contains apigenin, a flavonoid that promotes GABA activity in the brain, supporting relaxation and emotional stability.

Aronia and Sea Buckthorn

Among the most powerful natural antioxidants. Aronia anthocyanins reduce inflammation, while sea buckthorn vitamins (C, E, carotenoids) protect cells and support metabolic recovery [26], [27].

The Wisdom of Nature and Sleep Hygiene

Most mild sleep problems are reversible when lifestyle and biological rhythms are restored. Effective sleep care combines three key principles:

1. Regular rhythm and healthy habits — consistent routines signal the body when to rest.

2. Stress management — adaptogens and natural antioxidants help protect the nervous system.

3. Nutritional balance — magnesium, tryptophan, and plant polyphenols naturally support sleep chemistry.

Including Aloe vera, blackcurrant, noni, nettle, celery, aronia, and sea buckthorn juices in your daily routine can gently support these processes. They do not act like quick sedatives — instead, they nourish, protect, and rebalance the body over time.

Conclusion

Sleep is the body’s self-repair system — but modern life often disrupts it. Chronic stress, artificial light, nutrient deficiencies, and irregular routines can all disturb the delicate mechanisms that govern rest. Yet nature offers powerful ways to restore this balance.

Healthy sleep is not a privilege; it is an achievable goal through simple changes and natural support. By combining science with nature — through healthy habits and functional plant-based nutrition — we can rediscover what our bodies have always known: that good sleep is the best medicine.

References

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