Can’t Sleep Without Medication? 8 Ways to Drift Off Naturally

If you’re lying awake at night, scrolling your phone, wondering why your body refuses to shut down—you’re not alone. One in three adults struggles with sleep issues, and for many women in perimenopause, it feels like an endless battle between exhaustion and restlessness. [(1)]

Maybe you’ve tried everything—lavender sprays, sleepy-time teas, counting sheep—only to end up relying on medication just to function. And sure, sleep meds work… until they don’t.

The reality? 80% of people who take sleep medication experience long-term side effects like brain fog, daytime fatigue, and trouble concentrating. [(2)] Worse, long-term use can create dependency, meaning your body forgets how to sleep on its own. [(3)]

But there’s good news: your body was built to sleep. It just needs the right support. Below are 8 science-backed strategies to help you drift off naturally—so you can wake up rested, refreshed, and ready for life.

1. Build a Pre-Bedtime Nervous System Routine

If sleep feels impossible, your nervous system might be stuck in high alert. The culprit? Chronic stress.

When the body is in fight-or-flight mode—thanks to work stress, doom scrolling, or perimenopausal hormone shifts—your brain pumps out cortisol and adrenaline, two hormones that block melatonin production and keep you wired. [(4)]

Instead of hoping exhaustion wins, actively shift your body into rest mode. Here’s how:

The 4-7-8 Breathing Method: Inhale for 4 seconds, hold for 7, exhale for 8. This simple breathwork technique slows the heart rate and signals to your brain that it’s time to relax. [(5)]
Legs-Up-the-Wall Pose: A 10-minute inversion before bed reduces nervous system hyperactivity and promotes deep relaxation. [(6)]
Journaling or Brain Dumping: Studies show that writing down thoughts before bed helps reduce nighttime ruminating—aka the endless to-do list replay that keeps you up. [(7)]

Your body won’t magically shut down at 10 PM if it’s running a marathon of stress. Train it to slow down, and sleep will follow.

2. Tire Yourself Out With Strength Training

Cardio is great, but when it comes to better sleep, weight training takes the lead.

A 12-month study found that women who lifted weights twice a week significantly improved their sleep quality compared to those who only did cardio. [(8)] Strength training reduces cortisol, improves deep sleep cycles, and even balances blood sugar— which can prevent those frustrating 2 AM wake-ups. [(9)]

Another study showed that just two sessions of resistance training per week helped postmenopausal women fall asleep faster and stay asleep longer. [(10)]

Best time to lift?

If you struggle to fall asleep, train in the morning.
If you wake up in the middle of the night, an afternoon strength session can help stabilize energy levels and promote deeper nighttime recovery.

3. Train Your Circadian Rhythm Like a Pro

Your body has an internal sleep-wake clock called the circadian rhythm. When it’s working properly, you feel tired at night and energized in the morning. When it’s off? Sleep becomes a nightmare.

Here’s how to train your circadian rhythm for better sleep:

Step 1: Get Sunlight Within 30 Minutes of Waking Up

Exposure to natural light in the morning helps regulate melatonin production—the sleep hormone that tells your body when to wind down. Studies show that people who get early morning light fall asleep faster and sleep deeper. [(11)]

Step 2: Keep a Consistent Bedtime (Even on Weekends)

A study from Harvard found that irregular sleep schedules disrupt circadian rhythms, leading to increased cortisol and trouble falling asleep. [(12)] Try to wake up and go to bed at the same time every day.

Step 3: Dim the Lights at Night

Bright lights trick your brain into thinking it’s daytime. Blue light from screens suppresses melatonin by up to 85%, delaying sleep by an average of 1.5 hours. [(13)] Use warm, dim lighting in the evenings to signal bedtime.

4. Keep Your Bedroom Cool

If you’ve ever woken up drenched in sweat, you’re already familiar with how body temperature affects sleep.

Research shows that the ideal bedroom temperature is 60-67°F (15-19°C) for optimal sleep. [(14)] A study from the University of Pittsburgh found that cooling the body by just 1-2 degrees increases deep sleep duration by 15%. [(15)]

Practical tips:

Use breathable sheets (linen or bamboo)
Take a lukewarm (not hot) shower before bed
Try a chilling pillow or cooling mattress pad

If perimenopausal night sweats are part of your struggle, supporting estrogen balance with adaptogens like Ashwagandha and Red Clover (both found in The Baseline) can help.

5. Can’t Sleep Without Medication? Try Magnesium Instead.

If you rely on sleep meds, your magnesium levels might be too low.

Magnesium is essential for relaxing muscles, calming the nervous system, and regulating sleep hormones like melatonin. But here’s the problem: Over 60% of adults don’t get enough. [(16)]

A study published in the Journal of Research in Medical Sciences found that magnesium supplementation significantly improved sleep efficiency, reduced nighttime awakenings, and increased melatonin production. [(17)]

Best forms?

Magnesium Glycinate (most effective for sleep & relaxation)
Magnesium Citrate (best for digestion)

And yes, The Baseline contains magnesium, so you’re covered.

6. Limit Your Caffeine Intake

Caffeine stays in your system for up to 10 hours, which means that innocent 3 PM coffee could still be in your bloodstream at midnight. [(18)]

Caffeine blocks adenosine, the sleep hormone that builds throughout the day to make you feel tired. It also delays melatonin release, making it harder to wind down. [(19)]

Tips:

Cut caffeine by 2 PM for better sleep.
If you need an afternoon boost, switch to low-caffeine herbal tea.

7. Reduce Screen Time Before Bed

A study in the journal PNAS found that blue light exposure before bed suppresses melatonin production by 85%, delays sleep by an average of 1.5 hours, and leads to less REM sleep. [(20)]

Fix it:

Set a “screens off” rule an hour before bed.
Use blue light blocking glasses at night.
Switch your phone to night mode for warmer tones.

8. Eat for Better Sleep: The Right Nutrients at the Right Time

What you eat—and when you eat it—plays a huge role in your sleep quality.

Certain foods promote relaxation and melatonin production, while others disrupt your sleep cycle by spiking blood sugar and increasing cortisol (the stress hormone).

Here’s how to eat your way to better sleep:

The Best Nutrients for Sleep

Tryptophan: This amino acid helps your body produce melatonin and serotonin. Studies show that tryptophan-rich foods reduce the time it takes to fall asleep and increase deep sleep. [(21)]
- Found in: Turkey, eggs, pumpkin seeds, nuts, and bananas
Magnesium: A natural muscle relaxant, magnesium reduces cortisol, eases anxiety, and promotes deep sleep. [(22)]
- Found in: Dark chocolate, almonds, spinach, and The Baseline
Complex Carbs: Eating healthy carbs with dinner can help your body release serotonin and prepare for sleep. [(23)]
- Found in: Sweet potatoes, quinoa, brown rice
Healthy Fats: Omega-3s help regulate melatonin production and reduce inflammation that can interfere with sleep. [(24)]
- Found in: Salmon, walnuts, flaxseeds

What to Avoid Before Bed

🚫 Caffeine: Even 6 hours before bed, caffeine can reduce total sleep time by 1 hour. [(25)]

🚫 Sugar & Processed Carbs: Blood sugar spikes and crashes wake you up in the middle of the night. [(26)]

🚫 Alcohol: A glass of wine might make you drowsy, but it reduces REM sleep, making you groggy the next day. [(27)]

The Ideal Pre-Bedtime Snack

A small, balanced snack can stabilize blood sugar and prevent 3 AM wake-ups.

Try this:
🥑 Half an avocado with sea salt (magnesium + healthy fats)
🍌 Banana with almond butter (tryptophan + healthy fats)
🥚 Hard-boiled egg with a handful of walnuts (protein + melatonin-supporting omega-3s)

The goal? Eat in a way that supports melatonin, balances blood sugar, and keeps stress hormones low.

The Ultimate Natural Sleep Solution: The Baseline

If sleep has been a struggle, your body is asking for support.

The Baseline’s clinically-backed blend of adaptogens, vitamins, and minerals helps calm the nervous system, regulate cortisol, and restore hormonal balance—so you can finally get the deep, uninterrupted sleep you need.

Try The Baseline today and start waking up refreshed.

👉 Get Yours Now