Holistic Healing for Insomnia: How to Sleep Better Naturally
Insomnia can feel like an endless battle, with each night stretching into a frustrating blur of restless hours. The exhaustion builds, but sleep remains elusive and the ripple effects can linger well into the day, clouding your focus, mood, and energy. While medications may offer temporary relief, they don’t address the root causes of sleeplessness. A holistic approach, however, can help restore natural sleep offering a sustainable path to peaceful slumber.
Why is 7-8 Hours of Sleep Important?
Healthy sleep is characterized by sufficient duration (at least 7 hours), good quality, regularity (same time each day), and absence of sleep disruptions.[1] Sleep is made up of 4-6 cycles throughout the night, with each cycle averaging 90 minutes. Disruptions to the cycles can cause issues.[2]
Sleep is important for memory consolidation, body and tissue repair, bone and muscle building, metabolism, appetite regulation, and healthy immune, hormonal, and cardiovascular function.[1,2] Short-term consequences of sleep disruption include increased stress response, emotional distress, mental health problems, brain fog and memory issues, decreased productivity, and behavior problems. Long-term consequences include high blood pressure, high cholesterol, heart disease, weight problems, metabolic syndrome, diabetes, cancer, and gastrointestinal disorders.[1]
Sleep doesn’t just start at bedtime. Your body orchestrates sleep on a 24-hour clock, called your circadian rhythm. It’s just as important to focus on doing the right activities during key parts of the day to help with good sleep later at night. Your sleep-wake cycle should be in harmony with environmental light-dark cycles.[1]
5 Areas That Impact Sleep
Our proven 5-Point Model System addresses all the realms that contribute to getting good sleep. These include (1) natural hormones, (2) nutrition, (3) toxins, (4) mind/heart, and (5) body. Imbalances in any of these areas can lead to insomnia. By uncovering root causes and correcting imbalances, you’ll soon be able to enjoy a good night’s sleep.
How Do Hormones Influence Sleep?
All hormones play a role in sleep, but there are a few key hormones that we focus on. Melatonin is a hormone that makes you feel sleepy. It is produced by the pineal gland in your brain and is released in a dark environment. By age 40, you’ve already lost 40% of melatonin production, which continues to decline as you age.[3]
Progesterone in women and testosterone in men is important for sleep. Low levels can cause insomnia and poor-quality sleep.[4,5] Like melatonin, sex hormone levels decline, contributing to the age-related rise in sleep problems.
Thyroid hormones regulate metabolism and also play a role in sleep. Too much thyroid hormone (hyperthyroidism) can cause insomnia and low thyroid (hypothyroidism) is linked to poor sleep quality.[6]
Steps to Optimize Hormones for Better Sleep
- We find that when people’s hormone levels are optimized to 75%, they feel their best. Many doctors will tell you your hormone levels are “normal”, but we aim for “optimal”. Find a healthcare practitioner who will help you optimize hormones.
- Bioidentical hormone replacement therapy can help balance hormones and improve sleep.
- Since melatonin is blocked by light at night, it is very important to prepare your surroundings ahead of your bedtime to allow for melatonin release. Wearing blue-light-blocking glasses when watching screens at night helps block the light signal from the eyes to the brain.[7] Better yet, give up screens altogether in the evening and enjoy other quality activities.
- Keeping room lights dim before bedtime is also helpful for melatonin production. If there is light in the room during sleep, consider an eye mask or blackout shades.
Nutrition Needed for Good Sleep
Dietary quality impacts sleep quality. Deficiencies in magnesium, calcium, B vitamins, vitamins C & D, lycopene, alpha-carotene, iron, zinc, and selenium are associated with difficulty falling and staying asleep, shorter sleep duration, or non-restorative sleep.[8] Tryptophan is an amino acid from protein-rich foods and is the precursor to making melatonin. One study showed that evening tryptophan intake was linked to improved sleep and enhanced alertness in the morning.[9]
Nutrition Tips for Better Sleep
- A balanced plate with 50% vegetables, 25% lean protein, and 25% complex carbohydrates at each meal helps to provide the nutrients needed for good sleep.
- Cut out junk – low fiber, high fat, high sugar diets have been linked to less restorative sleep.[8]
- Consider increasing tryptophan-rich foods including fish and other seafood, chicken, turkey, cheese, eggs, beans, and nuts and seeds.[10] Fatty fish is a good source of tryptophan and anti-inflammatory omega 3 fats, known to help with sleep.[11]
- Don’t eat heavy meals within a few hours of falling asleep. Eating, then lying down promotes heartburn.[11]
- Fermented foods and probiotic supplements can support gut bacterial production of beneficial substances like GABA (gamma-aminobutyric acid) which helps with calming.[11]
- Consider comprehensive nutritional testing. We use the Spectracell blood test and optimize to the 75th percentile.
Toxic Sleep Interferences
Did you know that your body detoxes while you’re sleeping? Your brain clears excess toxins through its glymphatic system, which is active during sleep.[12] Even though your body has a built-in detoxification capacity, it’s still important to minimize incoming toxins that place an unnecessary burden on your body, affecting sleep.[13]
One toxin that you might not think of as a toxin is electromagnetic fields, or EMFs from electronic devices such as cell phones, television, or radios. EMFs affect sleep regulation.[14,15]
Detox Tips for Better Sleep
- Make sure you change your home air filters and consider an air purifier in your bedroom so you’re breathing clean air. Allergens and pollutants can make breathing and thus sleep difficult and may contribute to obstructive sleep apnea (OSA). OSA is a condition with periods of not breathing.[13]
- Drink up to 100 ounces of filtered water daily with pink salt and lemon before 7 pm (so you’re not up urinating all night).
- Protect yourself from EMF radiation using a product like DefenderShield. Try to keep devices off while sleeping or out of the bedroom.
- Common substances like alcohol, caffeine, nicotine, and cannabis can all interfere with sleep cycles and should be avoided in people who struggle with insomnia and fatigue.[11]
The Importance of A Calm Mind
The Chronic Stress Response involves increased cortisol, the stress hormone, which causes fragmented sleep and insomnia. Sleep fragmentation and the distress caused by lack of sleep increases cortisol – a vicious cycle.[16]
Tips for Stress Management
- Structure your day to do more stimulating activities earlier and calming activities in the evening.
- Simplify life by decreasing commitments that are not as important (even if just temporarily) to lighten the load. (ex. social media scrolling, events, etc.)
- To optimize the mind, we encourage finding restoration in nature, meditation, joy, deep breathing, acupuncture, and a therapy called Heart-Math.
- Focus on letting the length of the inhale match the exhale. Or belly breathe by feeling your belly expand with each breath, not your chest. Do these exercises for 5-15 minutes.[17]
- Sleep stressors can also include noises and other disruptions. Try to minimize these things with a white noise machine, fan, or ear plugs. Keep pets out of the bedroom if they disrupt sleep. Some “disruptions” are important, such as parenting or caretaking, and it’s important to keep in mind that this season is temporary.
Body In Motion for Restful Sleep
People who engage in regular physical activity have better sleep quality, quantity, have less fatigue, and improved mental clarity. Exercise is also a way to treat obstructive sleep apnea (OSA) by improving respiratory tract function.[11] Exercise and stretching can help people who have restless leg syndrome (RLS), a condition manifested by the urge to move the legs during sleep.[18]
Pain can be a limiting factor that interferes with sleep and exercise. Many pain medications also cause disrupted sleep patterns, so integrating a non-pharmaceutical approach is important.[19] At GlowSpring Health, we offer acupuncture, I-Therm, and other holistic pain relief modalities so you can enjoy pain-free living.
Tips for Body Movement
- Try to move your body daily. Take a walk outdoors in the morning sun, swing your arms, while belly breathing.
- Exercise during the day. Evening or nighttime exercise can be too stimulating and lowers melatonin secretion.[11]
Better Sleep Is Possible!
By addressing root causes of insomnia and allowing your body to align with nature’s rhythms, you’ll experience restorative sleep. Our holistic programs and services help people sleep better so they can feel more energetic, motivated, and ready to take on their day. For adults, prioritizing 7-8 hours of sleep each night is one of the simplest and most effective ways to improve overall health and quality of life.
We’re here for you in your journey to Vibrant Health! To learn more, call us at 407-478-9797 or fill out our contact form and we’ll respond promptly by the next business day.
Located in Longwood, Florida, we serve Seminole County, Orange County and nearby counties and cities such as Longwood, Lake Mary, Winter Park, Orlando, Oviedo, Heathrow, Altamonte Springs, Maitland, Winter Springs, Casselberry, Sanford, Windermere and more. We also offer telemedicine for all Florida residents.
References
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[2] Patel AK, Reddy V, Shumway KR, Araujo JF. Physiology, Sleep Stages. In: StatPearls. Treasure Island (FL): StatPearls Publishing LLC.; 2024.
[3] Cipolla-Neto J, Amaral FGD. Melatonin as a Hormone: New Physiological and Clinical Insights. Endocrine reviews. 2018;39(6):990-1028.
[4] Haufe A, Leeners B. Sleep Disturbances Across a Woman’s Lifespan: What Is the Role of Reproductive Hormones? Journal of the Endocrine Society. 2023;7(5):bvad036.
[5] Wittert G. The relationship between sleep disorders and testosterone in men. Asian journal of andrology. 2014;16(2):262-265.
[6] Song L, Lei J, Jiang K, et al. The Association Between Subclinical Hypothyroidism and Sleep Quality: A Population-Based Study. Risk management and healthcare policy. 2019;12:369-374.
[7] Hester L, Dang D, Barker CJ, et al. Evening wear of blue-blocking glasses for sleep and mood disorders: a systematic review. Chronobiology international. 2021;38(10):1375-1383.
[8] Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393.
[9] Markus CR, Jonkman LM, Lammers JH, Deutz NE, Messer MH, Rigtering N. Evening intake of alpha-lactalbumin increases plasma tryptophan availability and improves morning alertness and brain measures of attention. The American journal of clinical nutrition. 2005;81(5):1026-1033.
[10] Zuraikat FM, Wood RA, Barragán R, St-Onge MP. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual review of nutrition. 2021;41:309-332.
[11] Sejbuk M, Mirończuk-Chodakowska I, Witkowska AM. Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients. 2022;14(9).
[12] Yi T, Gao P, Zhu T, Yin H, Jin S. Glymphatic System Dysfunction: A Novel Mediator of Sleep Disorders and Headaches. Front Neurol. 2022;13:885020.
[13] Liu J, Ghastine L, Um P, Rovit E, Wu T. Environmental exposures and sleep outcomes: A review of evidence, potential mechanisms, and implications. Environmental research. 2021;196:110406.
[14] Díaz-Del Cerro E, Félix J, Tresguerres J, De la Fuente M. Improvement of several stress response and sleep quality hormones in men and women after sleeping in a bed that protects against electromagnetic fields. Environmental health : a global access science source. 2022;21(1):72.
[15] Liu H, Chen G, Pan Y, et al. Occupational electromagnetic field exposures associated with sleep quality: a cross-sectional study. PloS one. 2014;9(10):e110825.
[16] Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep science (Sao Paulo, Brazil). 2015;8(3):143-152.
[17] Liu Y, Jiang TT, Shi TY, et al. The effectiveness of diaphragmatic breathing relaxation training for improving sleep quality among nursing staff during the COVID-19 outbreak: a before and after study. Sleep medicine. 2021;78:8-14.
[18] Ratnani G, Harjpal P. Advancements in Restless Leg Syndrome Management: A Review of Physiotherapeutic Modalities and Their Efficacy. Cureus. 2023;15(10):e46779.
[19] Robertson JA, Purple RJ, Cole P, Zaiwalla Z, Wulff K, Pattinson KT. Sleep disturbance in patients taking opioid medication for chronic back pain. Anaesthesia. 2016;71(11):1296-1307.
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