The Natural Sleep Stack: How to Sleep Better Without Pharmaceuticals

Sleep is one of the most essential things we do for our health, and yet it’s often one of the hardest to get right. You might be tired but unable to settle. You lie down, but your thoughts pick up speed. Sometimes it’s the mind, sometimes the body, and sometimes both resisting rest.

In recent years, pharmaceutical companies have come out with many prescription and over-the-counter (OTC) medicines and marketed these substances as the solution to sleep struggles. Many people have turned to these options, and with mixed results. 

While pharmaceuticals may sometimes be beneficial, this approach often comes with side effects, dependency risks, and the feeling of forcing sleep rather than supporting the bodily systems that enable it. The good news: there are natural tools that can help.

There’s no single reason sleep is difficult. It’s often the result of a combination of small things working against you. Some of the most common culprits include:

• Blue light exposure from screens (TV, phones, tablets) interfering with melatonin production
• High levels of stress and mental stimulation throughout the day
• Caffeine or stimulants too late in the afternoon
• A lack of winding down rituals to help the nervous system shift from active to restful

This is far from a comprehensive list of the barriers to sleep (entire books have been written on the subject), but these are some of the big ones. 

Any one of these can make it harder to fall asleep or stay asleep. Over time, they compound.

When used with intention, plant-based supplements can support the body’s natural ability to rest. Here are a few that many people find helpful:

Chamomile

Often consumed as a tea, chamomile is an herb that people have used for centuries to promote calm. It helps settle the nervous system and ease tension. 

This is particularly helpful when sleep is disrupted by mild anxiety or restlessness.

Valerian Root

Valerian is known for its sedative properties and is one of the more potent herbal sleep aids. It can take a few days of consistent use to notice effects, but it’s commonly used to help with both falling asleep and staying asleep.

L-Theanine

L-theanine is an amino acid naturally found in green tea. It promotes a sense of calm without drowsiness, making it a good choice if your sleep issues stem from mental chatter or difficulty turning off your thoughts.

CBD & CBN

Cannabinoids from the cannabis sativa plant such as CBD and CBN are becoming more popular as gentle sleep supports. CBD helps regulate mood and promote relaxation, while CBN is thought to be more directly sedative. Together, they can help create the conditions for deeper sleep, without a heavy or groggy feeling the next day.

RSO (Rick Simpson Oil)

RSO, or Rick Simpson Oil, is a full-spectrum cannabis sativa extract known for its deeply calming effects. 

It contains the full range of beneficial compounds found in the hemp plant and is often used in small doses to support long, uninterrupted sleep.

You can think of your sleep routine the way you’d think of preparing for a yoga practice. You don’t just roll into a headstand without warming up – you set the stage. Sleep works the same way.

Here’s a simple nighttime flow to experiment with:

1. Dim the lights an hour before bed
2. Turn off screens or wear blue-light glasses
3. Make some tea (chamomile, valerian, or a blend)
4. Stretch or do some light movement to shift energy
5. Try a short breathing practice or guided meditation
6. Take your chosen sleep supplement about 45-60 minutes before bed
7. Get into bed and let yourself rest without judgment – even if sleep doesn’t come right away

Consistency is more important than perfection. You’re teaching your body to recognize the cues for rest.

Good sleep doesn’t have to be complicated, and it doesn’t have to come in the form of a pill or an artificial melatonin supplement. With a little attention to environment, rhythm, and support from the natural world, better rest is possible.

Like many practices, it’s not about one fix – it’s about a few thoughtful steps repeated over time.