You're staring at the ceiling. The clock reads 2:47am. Tomorrow will be tough. Insomnia affects 1 in 3 adults — but it's not inevitable. Natural solutions exist, validated by science, with no side effects.
Insomnia isn't a fatigue problem — it's a hyperarousal problem. Your nervous system stays in alert mode: racing thoughts, residual muscle tension, cortisol too high in the evening.
Main causes: chronic stress, screens before bed (blue light), irregular schedules, caffeine after 2pm, lack of exercise, anxious rumination.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold standard treatment. Its principles are simple: rebuild the bed = sleep association, regulate the biological clock, break the cycle of nighttime anxiety.
Nala integrates these principles into its programmes. Also explore our sleep meditations, sleep sounds, and sleep stories.
1. Sleep hygiene — Room at 18°C (65°F), no screens 1 hour before, fixed schedule even on weekends. Consistency is key.
2. Evening cardiac coherence — 5 minutes of 5s/5s breathing before bed. Drops cortisol and heart rate.
3. Body scan — Lying in the dark, scan your body from feet to head, releasing each zone. Progressive muscle relaxation is proven against insomnia.
4. Stimulus restriction — If you're not asleep after 20 minutes, get up. Return when drowsiness comes. This reconditions your brain.
5. Ambient sounds — Pink noise improves deep sleep by 23%. It masks disruptions and creates a stable environment.
Nala offers a free Insomnia SOS for difficult nights: guided breathing + express body scan. For deeper work, the Sleep programme (14 sessions) restructures your relationship with bedtime using CBT-I principles.
Hadrien tells immersive stories that occupy the mind without stimulating it. The 40+ free sound mixer creates your ideal sound cocoon. Cardiac coherence and breathing exercises complete the ritual.
Anxiety SOS, guided breathing, relaxing sounds — all free.
Download Nala7-day free trial. No commitment.