Insomnia is the inability to fall, stay, or experience poor-quality sleep. Over 1/3 of adults do not meet the recommended amount of sleep, which is 7-9 hours per night. Insomnia is the most common sleep disorder. Other types of sleep disorders include restless legs, obstructive sleep apnea, narcolepsy, etc. Insomnia can either be acute- typically lasts a few days, weeks, or months (can be due to schedule changes, stress, life events, etc.) or chronic – lasts at least 3 days a week for 3 months or longer
Sleep helps decrease the risk of chronic illness and accidents (motor vehicle accidents, falls, etc.). It also promotes autophagy, which I have spoken with you about previously. In straightforward terms, autophagy is the body’s ability to clear dead cellular debris.
In addition to removing cellular waste, sleep helps to regulate our hormones (so ladies, if you are pre-menopausal or menopausal, you may have issues with sleep), consolidates memories, strengthens the immune system, and maintains cardiovascular health.
To state that not sleeping can harm your health is an understatement. Insomnia can harm our bodies in the following ways:
- Metabolic – insulin resistance and increased risk of diabetes; impairment in growth hormone and muscle repair
- Cardiovascular – increased risk of hypertension and arrhythmias
- Immune – increased risk of infections and cold; reduced antibody production and increased inflammatory cytokine production
- Neurological – Memory impairment
- Psychological – Increased risk of depression, acute effects on mood, irritability, energy levels and well-being
If you are having issues with sleep, the good news is you do not have to take certain pharmaceutical medications that can be habit-forming, addictive, or may not even work. A proper physical assessment is required to assess the possible root causes of your insomnia. Possible causes of insomnia include:
- Circadian rhythm disruption (changes in your sleep/wake cycle)
- Poor sleep hygiene (eating late, drinking large amounts of water late at night, and light from the TV, phone, and computer can all negatively impact sleep)
- Stress (many causes of stress; however, acute or chronic stress can impact our HPA axis dysfunction, which again can affect sleep)
- Mood disorders (anxiety, depression, PTSD)
- Stimulants – caffeine, alcohol, nicotine, and even intense exercise can negatively impact sleep
- Underlying medical issues and medications – chronic pain, cancer, diabetes, asthma, hyperthyroidism, menopause, sleep apnea, GERD; medications commonly used to manage allergies or nasal decongestants, beta-blockers (can deplete melatonin), certain antidepressants and even some diuretics (which can deplete magnesium) can affect sleep
Possible tests to address the root cause of sleep include
- A sleep study – this test is the gold standard for sleep disorders and is done overnight either in your home or at a sleep center. A sleep study is used to diagnose sleep apnea
- Hormone testing – hormone changes or fluctuations can affect sleep (cortisol and melatonin affect our sleep-wake cycle). In addition, insomnia is often experienced in perimenopause, menopause, andropause. Lastly, an overactive or underactive thyroid can also impact our sleep. Testing can be done via urine, blood, or saliva to assess hormones
- Neurotransmitter testing – Neurotransmitters are chemicals in the brain that transmit signals between the brain and the nervous system. Testing is available to assess neurotransmitters.
- micronutrients – deficiencies in iron, zinc, magnesium, and copper can impact our sleep
- Gut microbiome – we continue to learn the impact of the health of the gut microbiome on overall health. We can continue to learn how the gut microbiome affects neurotransmitter production, which impacts the gut-brain axis
- Evaluating for insulin resistance, diabetes, urinary tract infections, etc.
Five ways that we can improve sleep include the following
- Diet- What are you eating? A whole-food diet is my recommendation; a diet high in processed foods and carbohydrates can lead to blood sugar fluctuations, especially at night, and can cause insomnia. Avoid stimulants such as nicotine and caffeine, especially later in the day. Remember, caffeine is found in coffee, tea, and chocolate. Avoid alcohol before bed
- Sleep hygiene Habits – Have a set bedtime; set a cool temperature in the bedroom; avoid being overstimulated 1-3 hours before bed; eat at least 3 hours before sleeping; avoid blue lights from the TV, phone, or computer. Read a book, pray, and bathe with Epson salt to help relax you in preparation for bed. Dim the lights 1-2 hours before bedtime
- Exercise – regular exercise either in the morning or early in the day. Remember intense exercise before bedtime can negatively affect sleep
- Counseling – if you have identified stressors, counseling, specifically Biblical counseling, is a great option
- Supplements – various supplements are available, such as L- theanine, magnesium, melatonin, valerian root, lavender oil, phosphatidylserine, and various adaptogenic herbs that can assist with sleep. Drinking chamomile, lemon balm, or lavender tea can also be helpful
A broad overview of sleep has been provided. If you have insomnia, I encourage you to speak with your primary care physician about what was discussed today; however, if you are looking for a clinician who utilizes an integrative approach to address insomnia, call or text us at 813-669-3084.
