Insomnia

by | Aug 29, 2024 | Sleep Health

Insomnia and Sleep Health: Root Causes and Natural Solutions

Insomnia is the most common sleep disorder, affecting millions of adults. It is defined as the inability to fall asleep, stay asleep, or achieve restful sleep. More than one-third of adults fail to get the recommended 7–9 hours per night.

Other sleep disorders include restless leg syndrome, obstructive sleep apnea, and narcolepsy. But insomnia remains the most common—and the most overlooked.

Types of Insomnia

  • Acute Insomnia: Lasts days, weeks, or months and is often linked to schedule changes, stress, or life events.

  • Chronic Insomnia: Lasts at least 3 days a week for 3 months or longer.

Why Sleep Matters

Sleep is essential for physical repair, mental clarity, and disease prevention. It:

  • Reduces risk of chronic illness and accidents

  • Promotes autophagy, the body’s process of clearing damaged cells

  • Regulates hormones (especially important during perimenopause and menopause)

  • Strengthens the immune system

  • Consolidates memory and supports brain function

  • Maintains cardiovascular health

Health Risks of Insomnia

Poor sleep impacts nearly every system in the body.

  • Metabolic: Insulin resistance, diabetes risk, impaired growth hormone release

  • Cardiovascular: Hypertension, arrhythmias

  • Immune: Higher infection risk, weaker antibody response, inflammation

  • Neurological: Memory impairment

  • Psychological: Mood swings, depression, irritability, low energy

Root Causes of Insomnia

Insomnia often stems from deeper health issues. Common causes include:

  • Circadian rhythm disruption: Shift work, travel, or irregular sleep/wake cycles

  • Poor sleep hygiene: Eating late, excessive screen time, overstimulation before bed

  • Stress and HPA axis dysfunction: Acute or chronic stress alters cortisol and disrupts sleep

  • Mood disorders: Anxiety, depression, PTSD

  • Stimulants: Caffeine, alcohol, nicotine, or late-night intense exercise

  • Medical conditions and medications: Chronic pain, asthma, GERD, thyroid disease, menopause, diabetes, sleep apnea, and certain prescriptions (antidepressants, decongestants, beta-blockers, diuretics)

Testing for Sleep Disorders

A thorough evaluation helps identify the root cause. Testing may include:

  • Sleep study: The gold standard for diagnosing conditions such as sleep apnea

  • Hormone testing: Evaluates cortisol, melatonin, thyroid, and sex hormones

  • Neurotransmitter testing: Assesses brain chemicals that regulate mood and sleep

  • Micronutrient testing: Identifies deficiencies in magnesium, iron, zinc, and copper

  • Gut microbiome analysis: Evaluates gut-brain connection and neurotransmitter production

  • Metabolic testing: Screens for insulin resistance, diabetes, or urinary tract infections

Five Natural Ways to Improve Sleep

1. Diet

Eat a whole-food, nutrient-dense diet and avoid stimulants like caffeine, nicotine, and alcohol—especially late in the day. Limit processed foods and sugar to prevent blood sugar spikes that disrupt sleep.

2. Sleep Hygiene

  • Go to bed at the same time daily

  • Keep your bedroom cool and dark

  • Avoid blue light from phones, TVs, and computers before bedtime

  • Eat at least 3 hours before sleep

  • Try relaxing rituals such as reading, prayer, or an Epsom salt bath

3. Exercise

Engage in regular movement in the morning or early afternoon. Avoid intense workouts too close to bedtime, as they may interfere with sleep quality.

4. Counseling

If stress or unresolved trauma impacts your sleep, counseling—especially Biblical counseling—can help address root causes.

5. Supplements & Herbal Support

Natural options may include:

  • Magnesium

  • Melatonin

  • L-theanine

  • Valerian root

  • Lavender oil

  • Phosphatidylserine

  • Adaptogenic herbs

Herbal teas such as chamomile, lemon balm, or lavender can also promote relaxation.

Final Thoughts: Restoring Sleep Naturally

Insomnia is not just an inconvenience—it impacts long-term health. The good news is that with the right evaluation and holistic strategies, sleep can be restored.

Nursing your journey to lasting wellness.

Dr. Stasha-Gae Roberts, DNP, MPH, MSN, APRN, AGPCNP-BC
Adult-Gerontology Primary Care Nurse Practitioner

Give Us A Call