by Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre –
It’s no secret that sleep is fundamental to good health. However, according to Statistics Canada, one in every seven Canadian aged 15 or older have trouble going to sleep or staying asleep.
The #1 Culprit: Stress
Under stress, our bodies produce more stress hormones including cortisol, which increases alertness and helps us get through stressful situations. Cortisol levels normally are higher in the morning to help us get up and going, and lowest in the evening, allowing us to relax and sleep. However, under high stress conditions (common in modern society) people get stuck in the high cortisol mode. This is a major factor with sleep difficulties – we’re too alert and on guard to fall into a proper, recuperative deep sleep.
Other Causes of Insomnia
Menopause, hormone imbalances, substance abuse, chronic pain, acid reflux/digestive disorders, sleep apnea, restless leg syndrome, allergies, blood sugar imbalances, and even some medications prescribed to treat other conditions are all possible contributors to difficulty sleeping. There are also lifestyle and mental health causes for insomnia: if you’re a shift worker, for instance, your circadian rhythm can be thrown out of whack, and anxiety and depression can be huge contributors to restless nights.
What to Do When You Just Can’t Sleep
Due to the role stress plays, stress management techniques are a great place to start – try deep breathing, meditation and mindfulness. Sleep hygiene is also an incredibly important component of restful sleeps. If you’ve never heard this term before, it refers to the care we take before actually going to sleep. Sleep hygiene practices include: turning off all screens at least an hour before bed, eliminating caffeine too late in the day, having a consistent bedtime, leaving the phone on airplane mode overnight, and ensuring your room is dark and quiet enough for a proper sleep.
Herbal and Supplemental Sleep Support
Adrenal support such as adaptogens – rhodiola, ashwagandha, and Siberian ginseng – provide stress reduction to help prevent the overproduction of stress hormones that can keep you wired even though you are exhausted from lack of sleep. Adrenal regulation is necessary in order to stop the vicious cycle of stress and insomnia.
Passionflower (Passiflora incarnate) has been used traditionally for anxiety disorders, general nervousness, attention deficit hyperactivity disorder and insomnia.
Melatonin helps maintain the body’s circadian rhythm, an internal 24-hour clock that plays a critical role when we fall asleep and wake up.
Valerian (valeriana officinalis) has been proven beneficial for sleep disorders, especially those associated with stress and anxiety.
Magnesium has been found to be effective for treating depression and anxiety, insomnia, short-term memory loss, irritability and agitation.
If you’ve employed all of these tactics and are still struggling to get a peaceful night’s sleep, it may be time to visit an ND or your family physician. Sleep is so incredibly important to our good health, and sometimes a more integrated approach is necessary to truly catch the Zs your body needs!
