How I cured my insomnia and got my life back

Hello, Gorgeous!

Recently, I created a bad case of insomnia for myself with a breakup, move into a gorgeous apartment, and new exciting life. You can read all about it here.

To rest my mind after a long day, this is how I cured my insomnia. I hope this helps you find a new restful routine.  

Disclaimer: I am not a medical professional (though I was married to one). These are all my personal experiences through my adult years and opinions. 

Get busy

• Get as much work done (in office or at home)
• Do as many chores around the house to keep it clean and tidy
• Run all your errands throughout the day
• Socialise with as many friends as you can in-person or FaceTime

Especially in the sunlight. Your body loves this along with waking up with the sun–if your schedule allows. Your brain loves being active with thinking, doing, and getting exhausted by life’s puzzles. 

Workout & sauna 

• 1 hour workout 
• 1 hour walk 
• 20 minutes sauna 

Or 

• 2 hour walk at 3+ mph / 10,000-12,000 steps 
• 20 minutes sauna

Personally, I like to sweat on the treadmill for an hour. Even if it is a little bit of perspiration throughout the process. 

DO NOT forget to stretch. I like to stretch for around 10-15 minutes and it feels so good to keep all of your body alive, moving, and well flexed. Use what you have and take care of it. 

If you have been sitting down for 2 hours, get up and stretch. It will feel so good. Do this regularly as long as it is appropriate. 

Combining regular workouts with sauna sessions can be powerful for both your body and mind—when done correctly.

Here’s what each offers, and why they work even better together:

Benefits of Working Out/Simple Cardio

1. Stronger body + toned physique
Exercise builds musculature, improves strength, and enhances overall body composition.

2. Better heart health
Cardio and resistance training support circulation, lower blood pressure, and improve endurance.

3. Boosted mood + mental clarity
Workouts release endorphins, helping reduce stress, anxiety, and brain fog.

4. Improved metabolism
Regular movement supports metabolic function, helping your body use energy more efficiently.

5. Hormonal balance
Consistent exercise can regulate hormones tied to sleep, stress, and weight.

Benefits of Sauna Use

1. Muscle recovery + relaxation
Heat helps relax musculature, reduce soreness, and ease tension after workouts.

2. Improved circulation
Saunas increase blood flow, delivering oxygen and nutrients more efficiently throughout the body.

3. Skin support
Sweating can help clear pores and support overall skin appearance.

4. Stress reduction
Sauna sessions activate your parasympathetic nervous system—helping your body truly unwind.

5. Cardiovascular support
Regular sauna use has been linked to heart health benefits similar to light cardio. My friends who have genetic heart issues and are in their 40s pointed this out to me.

Why They’re Powerful Together

Workout + sauna = recovery + glow

• Faster muscle repair
• Reduced inflammation and stiffness
• Deeper relaxation post-exercise
• Enhanced circulation and “post-workout glow”

How to Use Them Together (Simple Routine)

• Workout first, then sauna
• Keep sauna sessions around 10–20 minutes
• Hydrate well before and after
• Listen to your body—don’t overdo heat exposure

Important Note

Saunas aren’t a shortcut for fat loss. The weight you lose from sweating is mostly water, not body fat—but the recovery and wellness benefits are still very real.

Get your thoughts out with writing

• Not a well-written thinkpiece → this will backfire and keep you up thinking all night
• More journaling 

Journalling before bed isn’t just a “self-care trend”—it directly affects how your brain and body wind down for sleep. When done consistently, it can sharpen your thinking, regulate emotions, and even improve sleep quality.

Here’s what actually happens when you journal at night:

1. Calms your nervous system
Writing slows mental activity and helps shift your body out of “fight-or-flight” mode into a more relaxed state. This supports your parasympathetic nervous system—the one responsible for rest and recovery—making it easier to fall asleep.

2. Reduces overthinking and racing thoughts
If your mind tends to spiral at night, journalling acts like a mental “download.” Instead of looping thoughts, you’re transferring them onto paper, which reduces cognitive load and helps your brain let go.

3. Improves sleep quality
Studies in Sleep Psychology show that writing before bed—especially to-do lists or reflections—can help people fall asleep faster and experience deeper rest.

4. Processes emotions more effectively
Journalling is a form of emotional regulation. It helps you identify what you’re feeling, why you’re feeling it, and prevents suppressed stress from building up overnight.

5. Builds self-awareness and clarity
Over time, patterns emerge—habits, triggers, goals. This ties into Metacognition, which improves decision-making and personal growth.

6. Supports gratitude and a positive mindset
Ending your day by writing a few things you’re grateful for can shift your focus away from stress and toward contentment, which has been linked to better mental health and improved sleep.

7. Enhances memory and learning
Reflecting on your day helps consolidate experiences into long-term memory, strengthening retention and understanding.

Simple ways to journal before bed (without overcomplicating it):

• Brain dump: write everything on your mind for 5–10 minutes
• “Top 3” reflection: what went well, what didn’t, what you learned
• Gratitude list: 3 small wins or moments
• Tomorrow prep: list your priorities so your mind can rest

Shower before bed

• Hot shower
• Or relaxing hot bath if you can

I take hot showers before bed and am purchasing a drain stopper for baths. They are usually around $5 on Amazon as I write this.

Taking a hot bath or shower before bed isn’t only relaxing—it actually helps your body transition into sleep mode more efficiently. 

Here’s what’s going on and why it works so well:

1. Helps you fall asleep faster
Warm water raises your body temperature, and when you step out, your body cools down quickly. That drop mimics your natural nighttime temperature shift, signaling your brain it’s time to sleep.

2. Improves sleep quality
People who bathe or shower before bed often experience deeper, more restorative sleep cycles—not just falling asleep quicker, but staying asleep longer.

3. Relieves stress and anxiety
The warmth relaxes your nervous system, lowers cortisol (stress hormone), and can help quiet racing thoughts—especially if you’ve had a long or overstimulating day.

4. Eases muscle tension and soreness
If you work out, sit a lot, or carry tension in your body, heat helps loosen muscles and improve circulation, reducing stiffness and discomfort before bed.

5. Supports your nighttime routine (and consistency)
Doing the same calming activity each night—like a shower or bath—trains your brain to associate it with sleep, making it easier to wind down over time.

6. Can help with congestion or breathing
Steam from a hot shower can open nasal passages and make breathing easier, which is especially helpful if you have allergies or a cold.

How to get the most benefit:

• Aim for 10–20 minutes
• Do it about 60–90 minutes before bed (best timing for that cooling effect)
• Keep the temperature warm, not scalding (too hot can overstimulate you)
• Dim the lights after to keep your body in “sleep mode”

Sunlight & No blue light at least an hour before bed

This will mess you up.

A couple years ago, I heard on a podcast how smartphones are ruining our lives with level 1,668 with the blue light it emits.

You can set your iPhone (if you have one) on a sleep timer that will automatically change into sunset light–similar to a sepia tone– to remind your body clock subconsciously that the sun is going down.

Sunlight is imperative for the human body to function properly. 

This is why when you have jetlag and are trying to stay awake abroad, I was told to go sightseeing to wake your body up and readjust to the local time zone.

Important: When you are indoors and it is past sunset, make sure to have a soft light on in the background when looking at a screen. It harms your eyes in the long term to look at a bright blue light screen in the dark with no other lights on. 

Also, there has been research done in South Korea and the broader East that there are more young people than any other generation wearing glasses more than ever, because they are in a class all day and study so much at night in the dark.

Citations: Study 1 | Study 2 | Study 3

The trick is to workout your eye muscles by flexing its optic tissue by going out in the daytime.

Avoid eating at least 5 hours before bed

Sleepy tea with chamomile and dried lavender (or spray) on your pillow are helpful. 

Aside: I used to have a bunch of dry lavender pouches in my clothing storage to prevent moths from eating the collagen in my silks, cashmeres, and wools. They also make everything smell lovely. You can get them in packets from Amazon in bulk. 

Why this matters

Better sleep quality
Eating too close to bedtime can keep your body in “active digestion mode,” making it harder to fall into deep sleep.

Less acid reflux & bloating
Lying down with a full stomach increases the chance of heartburn or discomfort.

Supports metabolism & blood sugar balance
Late-night eating can spike blood sugar and insulin when your body is trying to wind down.

Helps with fat loss / body composition (indirectly)
It’s not magic—but people who cut off eating earlier tend to avoid extra calories and sleep better, which supports overall health goals.

What if you’re hungry at night?

If you genuinely need something, keep it light and easy to digest, like:

• Greek yogurt
• A banana
• A small handful of almonds

Avoid heavy, greasy, or sugary foods right before bed.

If you are having to use more effort to digest more than usual, try

• A lighter dinner with your bigger meal as a late lunch 
• Probiotics after you eat or before bed
• Natural herbal digestive tea – to aid metabolic breakdown, calming your body as a whole, or filling you up instead of snacking all night 

Your last resort: Melatonin

I am very much a fan of gummies, because they do not require chewing and I hate the sensation of pills or capsules. 

Medication-like pills make me want to spit them out and I feel uncomfortable for a few hours. These seem as if they are candy, so they are mentally easier for me to process.

Disclaimer: Again, I am not a medical expert and prefer you to avoid using melatonin as it will mess with your hormones. But if you really need it have no choice–here are options I found suitable to hopefully lights out in no time. 

Cured Nutrition Dream Gummies

These were very strong and 

1. I knocked out immediately.
2. I had a thorough night’s sleep.
3. It was guaranteed every night I took them.

Here’s a clear, no-BS breakdown of what’s actually in those Dream Gummies from Cured Nutrition and what each ingredient is doing for you:

What’s in Dream Gummies

Active ingredients (the ones that actually affect your body)

1. CBD (15mg) + CBN + microdose THC (<0.3%)

• Work together on your endocannabinoid system
• Calm your nervous system and reduce stress
• CBN specifically is known for being more sedating than CBD
• THC (very low dose) helps deepen relaxation and reduce tension

2. Valerian root

• Natural sedative herb
• Increases GABA (your brain’s calming neurotransmitter)
• Helps you fall asleep faster

3. Passionflower

• Reduces anxiety + racing thoughts
• Supports GABA activity → calmer mind
• Helps with restlessness at night

4. Chamomile

• Mild calming herb (like tea form but stronger effect here)
• Contains apigenin, which helps your brain relax
• Good for easing into sleep naturally

Use code: GIAGARCIA for 15% off your first order here. 

Natrol Melatonin Max

What’s in this product (simple + honest)

1. The ONLY active ingredient

Melatonin (10 mg)

• A natural hormone your brain releases at night
• Controls your circadian rhythm (sleep clock)

2. Everything else (just for the gummy)

These don’t make you sleepy — they just make it edible:

• Organic tapioca syrup
• Organic cane sugar
• Water
• Pectin (gummy texture, vegan)
• Natural flavors (blueberry)
• Fruit & vegetable juice (color)
• Citric acid + sodium citrate (taste/preservation)
• Coconut oil + carnauba wax (coating)

Benefits & what you’ll feel

1. Fall asleep faster

• Melatonin helps “turn off” your alertness
• Best if you struggle with lying awake at night

2. Stay asleep longer

• Supports a more stable sleep cycle
• Less tossing and turning

3. Reset your sleep schedule

• Useful for:
  • Late nights
  • Jet lag
  • Irregular routine

4. Wake up more refreshed (in theory)

• When it works properly, sleep feels more natural vs drugged

5. Antioxidant support (minor bonus)

• Melatonin can help fight oxidative stress in the body

What matters (most people don’t realise this)

10 mg is VERY strong

• This is maximum strength
• Many people only need 1–5 mg
• Too much can cause:
  • Grogginess
  • Vivid dreams
  • Headaches

I do feel groggy in the morning when I take melatonin in general, so be aware. I do very well managing through the day when I wake up, because I am so excited that I got a great night’s sleep in the first place. 

It’s not a sedative

• It won’t “knock you out” like the Dream Gummies 
• It just nudges your brain into sleep mode

Compared to Cured Nutrition’s Dream Gummies

• This = simple, one ingredient (melatonin only)
• Dream Gummies = CBD + CBN + THC + herbs (much stronger + more sedating)

Translation:

• This is lighter + more natural-feeling
• But also less powerful for stress/anxiety sleep issues

ZzzQuil Pure Zzzs Advanced 10mg Melatonin Gummies

What’s in it 

• Melatonin (10 mg) → tells your body it’s time to sleep
• Chamomile, lavender, lemon balm → calm your mind + reduce stress
• Sugar + pectin + flavoring → just the gummy base

Benefits

• Fall asleep faster
• Feel more relaxed (less overthinking)
• More “calm” bedtime vs just sleepy
• Helps keep a steady sleep schedule

Key thing to know

• 10 mg = strong dose
• Can cause grogginess or vivid dreams for some

Takeaway

• Better than basic melatonin (because of calming herbs)
• Not as strong as CBD/THC sleep gummies

Verdict: Cured Nutrition Dream Gummies if you are allowed to take CBD in your everyday life. 

Grape is my favourite flavour in general. These made my throat itchy yet because of the coated sugar, so I always downed some water that is always by my bed. It also tastes very strong of CBD.

The name is quite apropos as I do feel Cured. It knocked me out almost instantly and it was certain that I was going to reliably enjoy uninterrupted sleep.

Caveat: It has THC, so if you can’t have this in your system for work or random drug testing, I highly recommend avoiding this as it stays in your system for 30+ days. This means no flying for me for a while. 

If this is a no-go for you, ZzzQuil is your best bet if you really need a last resort to get you to sleep as soon as possible. It is the second strongest, but I was not always assured of the outcome in my opinion as I truly had powerful insomnia. 

If you’re struggling with insomnia, sleep anxiety, or waking up throughout the night, the key isn’t simply one fix.

It’s rebuilding your full sleep routine, circadian rhythm, and nervous system regulation through daily habits like sunlight exposure, exercise, reduced screen time, and nighttime wind-down rituals.

But if lifestyle changes alone aren’t enough, targeted support can help.

For me, Cured Nutrition Dream Gummies were the most effective tool during a period of severe insomnia. They helped calm my mind, reduce overthinking, and support deep, unbroken rest to be my best the next morning.