Tips for Insomnia

While we all may have trouble sleeping from time to time, extended periods of sleeplessness (either trouble falling asleep or trouble staying asleep, aka insomnia) can be a real bummer. I suffer from insomnia occasionally, and have discovered that it goes in cycles, either hormonal or seasonal, and can be stress-induced (like after a death, move, or break-up). I’ll go over some common reasons for insomnia, plus a few simple tips for managing it more effectively. One thing that really helps me is to remember that insomnia is not life-threatening, and the more I stress about it, the worse it gets. Each cycle ends eventually, and there are ways to mitigate the negative effects.
 
The most common causes for insomnia are:

• medical (e.g. pain, sleep apnea, restless leg syndrome, thyroid conditions...)
• hormonal (e.g. imbalance of cortisol and melatonin)
• psychological (anxiety, depression, PTSD, etc)
• dietary (caffeine, alcohol, sugar, etc)
• other lifestyle factors (poor sleep hygiene, shift work, erratic bedtime, etc)

 
Poor sleep interacts cyclically with many psychological conditions. Insomnia can either be a cause or an effect of anxiety, stress, or depression; and may cause feelings of panic, dread or hopelessness. I interviewed a naturopathic doctor (ND)  who specializes in sleep disorders (Catherine Darley), and learned that many doctors have little to no training in sleep. (When I saw my primary care doctor, her only advice was to try an over-the-counter sleep aid.) Of course, it can’t hurt to start with your PCP, but if you aren’t pleased with the results, continue to seek help from other sources until you are satisfied! 

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​Here are some tips to treat mild/occasional insomnia:

• Practice good ‘sleep hygiene’
  • Environment: Make sure your bed and pillow are comfortable, the room is dark, and try using a white noise machine, ear plugs, and/or an eye cover
  • Activities: Avoid stimulating activities an hour or two before bedtime like TV, computer screens, or difficult conversations. You also may need to limit daytime naps, and try going to bed around the same time each night.

TIP: If you must look at screens, or use an e-reader in bed, make sure you have a ‘night-time’ mode, or a blue light filter on it to block stimulating blue light from the screen. And of course there are apps (I use f.lux to simulate the red to blue light ratio of my time zone on my laptop).

• Avoid stimulants in the afternoon and evening
  • Caffeine: Try not to consume caffeine after around 1-2pm. Some people may need to limit caffeine even more, or eliminate it completely.
  • Alcohol: Although alcohol can have a sedative effect at first, it may actually wake you up later as it is converted to sugar in the bloodstream.
• Exercise: get an appropriate amount during the day. For some people, exercising in the evening may help them wind down, for others it may be stimulating. A gentle yoga, stretching, meditation or relaxation practice may be a nice way to calm the mind and body before bed.
• Supplements
  • Melatonin (the hormone that your brain makes naturally to stimulate the sleep cycle) comes in drops or pills, and can be taken before bed to help the onset of sleep.
  • Valerian is natural herb that can help with feelings of relaxation. (Try Sleepy Time tea with valerian added!)
  • You may also do well with cortisol managers to help your body process stress hormones. A good naturopath can help determine correct dosing for any of the above.
  • Cannabinoids, like CBN, may help with sleep. No need to smoke! I have a tincture called “Beauty Sleep” that helps me sleep more deeply, and I don’t wake up groggy (or high). See your local bud dealer for more :)
• Acupuncture, massage, hydrotherapy, etc. These treatments are crucial for helping manage stress, relax your muscles, and calm the mind. After my grandmother died, I went to acupuncture twice per week for several months, and it worked like a charm (the effects came on slowly but surely).
  

TIP: If you think you are suffering from anxiety or depression (laying awake fretting about the past or the future), seek help from a counselor. Some people need meds or behavioral therapy to effectively treat these.

Happy sleeping!