What is Insomnia?

Insomnia is a common sleep disorder that could present as difficulty falling asleep, staying asleep, or having restorative sleep. Roughly, 1 in 3 adults experience symptoms of insomnia worldwide. As we all know, inadequate sleep quantity and quality can lead to low energy and fatigue, disturbances in mood, impaired daytime functioning. When left untreated, longterm, insomnia can contribute to a higher risk of various health concerns including obesity, diabetes, high blood pressure, and cognitive decline.

Common symptoms of insomnia include:

• Difficulty falling asleep

• Difficulty staying asleep and frequent nighttime wakings

• Non-restorative sleep and feeling unrefreshed on waking

• Daytime fatigue and low energy

• Poor focus and concentration during the day

• Heightened irritability and altered moods

• Poor memory and recall

Possible Causes

• Chronic Stress and Anxiety: A heightened nervous system that feels on edge or is caught in cycles of mind racing and overthinking can often contribute to sleep disturbances, especially trouble falling asleep and if woken up, resuming sleep once again.

• Depression & Mood Disorders: Those struggling with depression can develop disturbances with sleep (either sleeping too much or too little) as depression has been shown to impact stages of deep sleep and REM. On the flip side, disturbances in sleep can also exacerbate and increase the risk of depression if left unmanaged.

• Nutrition & Blood Sugar Regulation: Maintaining healthy blood sugar regulation throughout the day is imperative for so many functions in the body including hormone management, metabolism, thyroid function, mood regulation, energy levels, and of course, sleep. Timing of meals can impact sleep; whether we eat too close to bed-time or don’t eat enough in the evening can disrupt sleep.

• Poor Sleep Hygiene: Poor sleep hygiene is a major contributor of poor sleep quality. Limiting screen time before bed, ensuring the bedroom is dark and at a cool & comfortable temperature, and implementing a calming night-time routine can help set the tone for a good night’s sleep. Learn more about how to build an amazing nighttime routine here.

• Medical Conditions: Certain conditions can contribute to insomnia including chronic pain, acid reflux, heart failure, and respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD). It’s imperative to investigate any underlying conditions and treat the root cause of the insomnia.

• Caffeine Intake: On average, the half life of caffeine is 4-6 hours. This means that half of the caffeine consumed has been cleared in this time, and it can take up to 12 hours for it to fully clear your system. Depending on the individual and sensitivity levels, caffeine intake and timing can largely affect sleep quality and is something to be mindful of.

• Hormonal Shifts: Shifts in hormones during the pre-menstrual phase or during peri-menopause can lead to sleep disturbances. If you suspect a pattern or correlation, consult a qualified health care provider to assist in managing and regulating hormones as a possible contributing cause to your sleep disturbances.

• Disrupted Circadian Rhythms: Our circadian rhythm is imperative for so many functions in our body and day-to-day life including sleep, hormones, metabolism, digestion and more. When our circadian rhythm is disrupted by things like shift work, jet lag, or poor sleep hygiene, this can disrupt our natural body’s rhythm of melatonin production which helps regulate our sleep/wake cycle.

How We Can Help

The origins of sleep disruptions are different for everyone and a customized approach is always advised. Here are some strategies and tools commonly used to help improve sleep quantity and quality.

1. Comprehensive Assessment: First and foremost, we must do the detective work to determine what the contributing cause(s) are to the sleep disruption. This includes a detailed history intake, assessing for co-morbid conditions that could be contributing to the insomnia, and specialized testing (i.e. comprehensive hormone panels).

2. Nutrition & Lifestyle: By optimizing nutritional habits, caffeine intake, regular movement, stress management, and sleep routines, we can create strong foundations for good quality sleep.

3. Herbal & Supplemental Support: The use of various herbs and supplements can be beneficial to help soothe the nervous system, assist in sleep onset latency (aka the time it takes to fall asleep), support sleep quality throughout the night, and regulate circadian rhythms,

4. Acupuncture Therapy: Acupuncture can be a wonderful additional tool to provide relief from insomnia by supporting the nervous system and reducing stress through the selection of various acupuncture points to suit your individual concerns.

Insomnia can significantly impact overall well-being. Thankfully, naturopathic approaches can offer various strategies to manage and improve sleep quality.