When Insomnia Becomes A Sign For Deeper Issues (PART TWO)

Wow! Insomnia encompasses so many different conditions that I had to split this article into two, so that your head (and mine) wouldn’t explode. Hopefully, by the end of these two articles, you will realize why just taking melatonin isn’t going to fix your insomnia.

Naturopathic medicine looks at the entire picture, including your medical history and risk factors (environmental, mental/emotional, etc), and works to create balance within your system so you can be your optimal self.

Click here for Part One of this insomnia series.

5) Hypoglycemia

Or simply put – low blood sugar. Ever wake up in the middle of the night craving a snack? This may be why. This can be an issue especially if you have problems maintaining sleep throughout the night. The problem can be either not enough food, or too sharp a blood sugar dip from excess sugar and/or simple carbohydrates at night. When our blood sugar gets too low, our adrenal glands secrete cortisol to release increase our blood sugar levels. Cortisol inhibits GABA (a neurotransmitter that promotes relaxation) and puts the body in a hyper-aroused state (aka the complete opposite of sleep).

Try having a small protein snack before bed (such as a handful of nuts, a boiled egg, etc), and having a balanced dinner with lots of fiber and no refined or simple carbohydrates to prevent hypoglycemia during the night.

6) Hyperthyroidism

This is not a very common cause of insomnia, but something that’s worth considering, especially if you also experience weight loss with high appetite, anxiety symptoms such as heart palpitations, high blood pressure, menstrual abnormalities, heat intolerance, and/or increased frequency of bowel movements [1].

The prevalence of thyroid problems in our North American population has increased drastically within the last decade, and so it is always something that’s on my radar. In clinical practice, I use a combination of thyroid hormone testing, physical exams, and clinical signs and symptoms to help me rule in/out either hypo- or hyperthyroidism.

7) Low iron and restless legs syndrome

If you experience an unpleasant tingling sensation or discomfort in your legs (especially in the evening), which are only relieved by movement or kicking, you may have restless legs syndrome (RLS). Low iron is a common condition to watch out for, especially in menstruating females who experience fatigue, heavy menses, and/or are vegan/vegetarian. As low iron stores have been linked to RLS, supplementation in deficient individuals have been shown to improve symptoms for childhood onset RLS [2] and in adults [3].

Interestingly enough, RLS has also been linked to patients with hyperthyroidism (see 6 above) [4]. Isn’t it cool when things seem to all connect to one another?

8) Medication

And finally, there are many medications that have insomnia listed as a side effect. High blood pressure medications (β-blockers), antidepressants (fluoxetine), asthma treatments (theophyllines), and over-the-counter (OTC) cold preparations are just a few examples [5]. It is a good idea to speak to your doctor or pharmacist about your medications to see if you could be suffering from a side effect.

Recommendations for Insomnia

While the root cause of our insomnia can be due to a variety of different things (and it often is multi-factorial), here are some lifestyle tips you can implement to improve your sleep hygiene and promote a more restful night:

• use an essential oil diffuser with calming essential oils such as lavender to set the stage for sleep and relaxation
• only use your bed for sex and sleep – watching TV, doing work, etc should be done outside the bedroom
• make sure your bedroom is completely dark – this stimulates endogenous (or internal) melatonin production
  • on the flip side, make sure you expose yourself to sunlight in the morning as well!
• avoid caffeine in the afternoon
• set your thermostat a little lower than usual – surprisingly, temperature also has a role to play in sleep induction
• create a bedtime routine that you stick with, down to the timing
• have herbal tea (no caffeine!) about one hour before bedtime – chamomile, passionflower, and lemon balm are some examples of ones that help with sleep
• decrease your use of artificial lighting in the evening
  • if using your laptop or phone at night, download a “blue light filter” app to help decrease your exposure
    • I like “Blue Light Filter” by Leap Fitness Group on Android devices – you can even schedule it to automatically turn on and off at a certain time

Although there is much more that insomnia could be a sign of, I think you get the picture. Insomnia isn’t a simple feat, and has huge implications in our health and quality of life. Naturopathic care is a holistic approach with long lasting benefits. Do you experience restless sleep and want to see how you can get more energy, and live life more fully? Let’s chat.