I tried 6 ways to manage insomnia without melatonin. Here’s what actually worked

In 2020, out of nowhere, I suddenly stopped being able to sleep. Not sleeping for one night is irritating. Not sleeping for months on end is an entirely different psychological horror. It’s a bone-deep exhaustion that wears you down in ways you didn’t know were possible. If you’ve been struggling with insomnia, you know the specific kind of madness it creates.

It cost me far more than just rest. I couldn’t go out, couldn’t focus, couldn’t function. If one more person had suggested “that I just go to the gym and tire myself out,” I would’ve thrown a dumbbell at them.

Out of desperation, I began trying every sleep aid, therapy, treatment and supplement I could find. Melatonin did absolutely nothing for me, so I had no choice but to look beyond the usual recommendations. And out of the 20 (or 30) things I experimented with over the years, these were the few that genuinely made a difference, especially when paired with basic sleep hygiene (limiting screen time, a consistent bedtime and a daily wind-down routine.)

1. Magnesium

Magnesium has become extremely popular in recent months. While magnesium supplements have now become very accessible, they come in several forms that all have different absorption rates and purposes. I tried out a few forms like glycinate, citrate and L-threonate. While glycinate was great, my favourite by far has been topical application through magnesium lotions and best of all, Epsom salt foot soaks. This way, I don’t face the risk of an unhappy stomach and the soak works well right before bed. A 2017 study claims that magnesium is best absorbed through the skin and I’ve experienced that firsthand. My muscles were noticeably relaxed and I felt soothed and calm after long days.

2. Reishi mushrooms

When I first read about Reishi, I wasn’t sure what to expect. A mushroom didn’t sound like a sleep aid, but out of everything I tried, this was one of the most reliable in improving the quality of my sleep. Reishi is an adaptogen, which means it helps regulate the stress response rather than making you drowsy. It won’t put you to sleep on the spot. What it does is help you stay asleep longer and cycle into deeper rest once you actually fall asleep. When paired with magnesium, it made my nights feel less erratic.

3. Craniosacral therapy

Deep in my search for alternative therapies, I came across Craniosacral Therapy (CST). It is a gentle, hands-on practice that uses very light touch around the skull, spine and pelvis to relieve tension. It works by focusing on the rhythmic pulse of the cerebrospinal fluid surrounding the brain and spinal cord to release blockages and stress. It sounds odd when you first hear about it but man, does it work like magic.

CST helped release deep physical tension I didn’t even know I was carrying. It does take 6-7 sessions to really feel the difference, but each session left my body feeling more regulated. For someone whose insomnia was tied to chronic stress, this therapy made a significant difference in how settled I felt before bedtime.

4. Acupuncture

This is probably the treatment that created the biggest shift for me. By the time I tried acupuncture, I was far beyond being afraid of needles. I just wanted to sleep. So, I found an experienced acupuncturist and after about 4-6 sessions, I started experiencing really big changes. My sleep went up to three or four hours a night (which, given where I had started, felt like a major breakthrough.) On top of that, my migraines and vertigo that had been worsening during my insomnia, started improving too. Acupuncture helped regulate my system in a way nothing else had. I still go in for a session every now and then and always come away feeling healed in a way.

5. Meditation and breathwork

No one wants to hear this and I understand why. We all want a simple pill or supplement that solves everything. But the reality is that chronic sleep issues often point toward a dysregulated nervous system and no supplement alone can permanently fix that.