Do you ever lie awake at night, staring at the ceiling, desperately wishing for sleep that just won’t come?
Insomnia is a sleep disorder that makes it hard to fall asleep, stay asleep, or get quality sleep, and it affects millions of people worldwide! This sleep disorder can leave you feeling drained, frustrated, and helpless and you may even opt for sleeping pills.
Whether it’s caused by stress, poor sleep habits, or an underlying health issue, insomnia is more than just a mere inconvenience. It seeps into every aspect of your life affecting your energy, clouding your focus, and diminishing your quality of life.
The good news? You’re not alone and there are effective, natural solutions to help you reclaim restful nights.
In a 2024 research paper on herbal and natural remedies for insomnia, Dr. Ji Won Yeom from the Korea University College of Medicine, Seoul, Republic of Korea, states “Herbal and natural supplements may offer promising alternatives or adjunct treatments for insomnia and sleep disorders”
This article explores insomnia in depth, including its symptoms, causes, and types, so you can better understand what might be keeping you awake. We’ll also dive into holistic remedies, such as dietary changes, supplements, herbal remedies, stress management techniques, and chiropractic care- all designed to address insomnia at its root.
You can begin to unwind the underlying causes of insomnia and find lasting relief from poor-quality sleep with a natural, comprehensive approach to health.
Keep reading to explore how you can transform your sleepless nights into peaceful rest with natural remedies!
What Is Insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to return to sleep. This condition disrupts the ability to achieve quality sleep, leaving individuals feeling unrefreshed and fatigued during the day. Insomnia can be a standalone issue or a symptom of an underlying medical, psychological, or lifestyle-related condition.
Types of Insomnia
There are several types of insomnia which can vary in duration, frequency, and underlying causes. Each type has unique characteristics that help guide its treatment.
Insomnia Types Depending on Duration and Frequency
- Acute Insomnia: Short-term insomnia lasting a few days to weeks, often due to stress or sudden changes in the environment such as travel, special events, illness, and other temporary stressors.
- Intermittent Insomnia: Insomnia that comes and goes, with occasional episodes of sleep difficulties.
- Chronic Insomnia: Persistent insomnia occurring at least three nights per week for three months or longer.
Insomnia Types Depending on Cause
- Primary Insomnia: Not directly linked to any underlying health or psychological condition.
- Secondary (Comorbid) Insomnia: Caused by other conditions, such as chronic pain, depression, anxiety, or medication side effects. In a study on depression and sleep disorders, Dr. Hong Fang from Zhejiang University, China, states “Sleep disturbance is the most prominent symptom in depressive patients.”
Other Types of Insomnia
- Paradoxical Insomnia: A condition where individuals perceive they are not sleeping despite normal sleep patterns in studies.
- Onset Insomnia: Difficulty falling asleep at the beginning of the night, often associated with stress or anxiety.
- Maintenance Insomnia: Difficulty staying asleep, with frequent awakenings during the night.
- Mixed Insomnia: Difficulty falling asleep and staying asleep through the night.
- Fatal Insomnia: A rare genetic disorder that can lead to progressive, irreversible insomnia and is ultimately fatal. Due to its genetic component, it is also called Fatal Familial Insomnia (FFI).
What Are The Symptoms of Insomnia?
Insomnia symptoms can vary depending on its type and severity but they generally affect both nighttime sleep and daytime functioning. Identifying these symptoms early is key to managing the condition effectively.
Here are the common symptoms of insomnia:
- Difficulty Falling Asleep: Trouble initiating sleep at bedtime.
- Frequent Nighttime Awakenings: Waking up multiple times during the night.
- Waking Up Too Early: Inability to return to sleep.
- Daytime Fatigue: Persistent tiredness throughout the day.
- Poor Concentration: Reduced ability to focus.
- Mood Disturbances: Increase irritability, grumpiness, or sadness. In a study on the link between sleep quality and irritability, Dr. Claire Whiting from Princeton University, Princeton, NJ, USA, concluded “Our findings demonstrated a link between disrupted sleep and increased irritability.”
- Tension About Sleep: Anxiety or worry about sleeping.
- Unrefreshing Sleep: Feeling unrested even after sleeping.
How Is Insomnia Diagnosed?
Diagnosing insomnia involves evaluating a person’s sleep patterns, symptoms, and potential contributing factors. A healthcare provider may review medical history, perform a physical exam, and ask about lifestyle habits.
Keeping a sleep diary for one to two weeks helps track sleep duration and disturbances. In some cases, sleep studies or polysomnography may be conducted to rule out other sleep disorders, such as sleep apnea.
What Causes Insomnia?
Insomnia is caused by a variety of factors, including lifestyle habits, health conditions, and psychological issues. Identifying the underlying course is key to effective treatment.
Here are the most common causes of insomnia:
- Temporary Stressors: Life events or pressure that disturb sleep temporarily.
- Life Circumstances: Major changes like a new job, moving, or adjusting to a new work schedule.
- Poor Sleep Habits: Irregular sleep schedules or screen time before bed. According to a study by Dr. Daneyal Arshad from Rawalpindi Medical University, Rawalpindi, Pakistan excessive screen time has an adverse effect on melatonin production, contributing to poor-quality sleep.
- Differences in Brain Activity: People with insomnia may experience heightened brain activity or have differences in brain chemistry that interfere with their ability to fall asleep.
- Medical Conditions: Chronic pain, asthma, acid reflux, or other health issues can affect sleep.
- Mental Health Conditions: Anxiety, depression, and stress-related disorders are common in people with insomnia.
- Hormonal Changes: Hormonal shifts due to pregnancy, menopause, or thyroid problems can cause sleep issues.
- Environmental Factors: Noisy surroundings, uncomfortable temperature, or light exposure.
- Substance Use: Caffeine, alcohol, nicotine, and certain medications can interfere with sleep.
Who Is Likely To Have Insomnia?
Certain individuals are more prone to developing insomnia due to factors like age, gender, and lifestyle:
- Older Adults: Sleep patterns naturally change with age.
- Women: Especially during pregnancy, menopause, or other hormonal fluctuations.
- People with Chronic Stress: Those experiencing work or personal stress.
- Individuals with Mental Health Issues: Those suffering from anxiety, depression, or other mental illness.
- Shift Workers: Individuals working non-traditional hours. In a study on shift workers and insomnia, Dr. Renata Silva Brito from Bahiana School of Medicine and Public Health, Brazil, states “The prevalence of insomnia in shift workers ranged from 12.8% to 76.4%.” This means that insomnia affects 2 to 8 out of 10 shift workers.
- People with Chronic Illness: Those dealing with chronic pain, acid reflux, or other chronic medical conditions.
- Those with Poor Sleep Habits: Irregular sleep schedules or unhealthy bedtime routines.
Holistic Remedies for Insomnia Treatment
Holistic remedies focus on treating the whole person rather than just addressing the symptoms of insomnia. At Bay Clinic of Chiropractic in Panama City, Florida we focus on homeopathic healing, supporting your natural healing process and balancing your mind and body.
In the sections below, we explore the natural treatments for insomnia.
Functional Medicine for Insomnia Treatment
Functional medicine takes a personalized approach to health, looking at the root causes of insomnia rather than simply treating its symptoms. Functional medicine practitioners assess an individual’s unique genetic, environmental, biochemical, and lifestyle factors. This comprehensive approach allows them to identify imbalances in the body that can contribute to sleep disturbances.
At the Bay Clinic of Chiropractic, our Functional Medicine expert, Dr. Tony Salamay has dedicated most of his life to treating people just like you with non-invasive, natural treatments.
Functional medicine lab tests such as hormonal panels, gut health testing, or food sensitivity testing help determine the root cause of your insomnia and create tailored treatment plans. Your individualized treatment plan may include dietary changes, supplements, stress management techniques, and sleep hygiene practices. For example, your functional medicine practitioner might suggest addressing high cortisol levels, improving gut health, or balancing melatonin production.
This comprehensive approach aims to not only improve sleep but also enhance overall well-being naturally.
Dietary Changes for Insomnia Treatment
Diet plays a crucial role in sleep quality, and making the right dietary changes can significantly improve insomnia. Certain foods promote the production of sleep-regulating hormones like melatonin and serotonin, while others can disturb sleep by causing energy spikes or digestive issues.
Research on nutrition and sleep by Dr. Harsha Pattnaik from the University of Delhi, New Delhi, IND, concludes that “Nutrition plays an important role in health and has a bidirectional relationship with sleep.”
You can create a better environment for restful sleep when you adjust your diet for insomnia!
Keep reading to learn about our recommendations for foods to eat and foods to avoid for insomnia.
Foods to Eat for Insomnia
- Lean Proteins: Turkey, chicken, eggs, fish. Protein-rich foods can provide tryptophan, an amino acid that supports melatonin production.
- Vegetables: Leafy greens such as kale, spinach, and broccoli.
- Fruits: Cherries (high in melatonin), bananas, kiwi, and pears. Fruits contain natural sugars and antioxidants that may help relax the body and regulate sleep.
- Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds. These foods are good sources of magnesium and healthy fats which promote relaxation.
- Complex Carbohydrates: Oats, quinoa, whole grain bread, brown rice. Complex carbohydrates can help increase serotonin levels while keeping blood sugar steady.
- Dairy (if tolerated): Milk, yogurt, and cottage cheese. Dairy is rich in calcium which plays a role in the production of melatonin, the sleep hormone.
Foods to Avoid for Insomnia
- Caffeinated Food and Beverages: Coffee, tea, energy drinks, chocolate, or sodas. Caffeine is a stimulant that can disrupt sleep patterns by blocking adenosine, a neurotransmitter that promotes relaxation and sleep.
- Spicy Foods: Hot peppers, spicy sources, or curries. Spicy food can raise body temperature and cause discomfort, making it harder to fall asleep.
- Fatty Foods: Fried foods, fatty meats, and cheese with high fat content. Fat-rich foods can cause indigestion and discomfort, leading to disturbed sleep.
- Sugary Snacks and Desserts: Candy, pastries, sugary cereals, and white bread. High sugar intake can lead to blood sugar spikes and crashes, potentially interfering with sleep.
- Alcohol: Wine, beer, and liquor. Alcohol can initially make you feel sleepy but it disturbs the sleep cycle, leading to poor sleep quality.
- Large Meals Close to Bedtime: Large settings of pasta, pizza, or steak before bed. Eating large meals late at night can interfere with digestion and cause discomfort while trying to sleep.
Supplements for Insomnia Treatment
Supplements can be an effective way to manage insomnia, particularly when combined with other lifestyle changes. Certain vitamins, minerals, and amino acids play a key role in supporting the body’s natural sleep cycle, promoting relaxation, and improving sleep quality.
Here are 3 commonly used supplements for insomnia:
Melatonin
Melatonin is a hormone naturally produced by the pineal gland and the brain. It helps regulate the body’s sleep-wake by signaling the brain when it’s time to sleep. Melatonin is particularly effective for individuals whose sleep cycles are disturbed, such as those with jet lag, shift work, or insomnia related to circadian rhythm disturbances.
You can find small amounts of melatonin in cherries, bananas, and tomatoes but it is mostly consumed in tablet form. The daily dose ranges from 1-5 mg, taken 30-60 minutes before bed. Higher doses may be needed for some people, therefore it is best to consult with a healthcare provider to get the appropriate dose for you.
Magnesium
Magnesium is a mineral that plays an essential role in muscle function, nerve transmission, and relaxation. Magnesium supports the nervous system and helps activate the parasympathetic nervous system which is responsible for rest and relaxation. Studies show that magnesium improves sleep quality by regulating stress hormones and relaxing the muscles, making it easier to fall asleep and stay asleep.
Magnesium can be found in nuts, seeds, bananas, leafy greens, and legumes. It is also available in tablet or capsule form. The recommended dose is 200-400 mg per day.
Glycine
Glycine is an amino acid that plays a crucial role in the central nervous system. It’s a neural transmitter that promotes relaxation and can help regulate body temperature during sleep.
Glycine has a calming effect on the brain, helping to lower body temperature and improve sleep onset. Research suggests that glycine can improve sleep quality by enhancing deeper, more restorative sleep stages. It is particularly helpful for people who have difficulty staying asleep or experiencing restless sleep.
Glycine can be found in red meat, nuts, seeds, fish, and turkey. It is available in capsule or powdered form. The recommended dose is 3 grams per night, typically taken 30-60 minutes before bed.
Herbal Remedies for Insomnia Treatment
Herbal remedies are gentle, natural treatments for insomnia that work by promoting relaxation, reducing stress, and improving sleep quality without the side effects often associated with pharmaceutical medications.
Here are some popular herbs known for their ability to help combat insomnia:
Valerian Root
Valerian root is a herbal supplement derived from the root of the Valeriana officinalis plant. Folk medicine practitioners use it for its sedative and calming properties. Valerian root is believed to work by increasing the levels of GABA (gamma-aminobutyric acid), a neurotransmitter that helps relax the brain and reduce anxiety. This makes it easier to fall asleep and stay asleep. It is particularly effective for people who suffer from sleep anxiety or difficulty relaxing before bedtime.
Valerian root dose for sleep is 300-600 mg, taken 30 minutes to 2 hours before bed. It’s best used for short-term, acute insomnia, especially if sleep issues are related to stress or anxiety.
Chamomile
Chamomile is a flowering herb, often consumed as a tea, known for its gentle calming effect. The active compounds in chamomile, such as apigenin, bind to receptors in the brain that promote relaxation and sleep. Chamomile has natural calming effects that help induce sleep and calm the nervous system. It is particularly useful for those who experience restlessness or mild insomnia, often associated with stress.
Drinking chamomile tea before bed can help relax both the body and mind, improving sleep quality. Chamomile capsules or extracts are also available with doses ranging from 200-1000 mg per day.
Passionflower
Passionflower is a climbing vine used in herbal medicine for its calming properties. The plant’s flowers and leaves contain compounds that have a mild sedative effect. It works by increasing GABA levels in the brain, similar to valerian root, and has been shown to reduce symptoms of anxiety and stress which can help sleep.
You can use passionflower as a tea or an extract, 30 minutes before bed.
Chiropractic Care for Insomnia Treatment
Chiropractic care focuses on the relationship between the spine, nervous system, and overall health. Many people with insomnia benefit from chiropractic treatment as it can help address underlying issues such as spinal misalignments, muscle tension, and stress.
Here are the most commonly used chiropractic treatments for insomnia:
Spinal Adjustments
Spinal adjustments are a chiropractic technique used to correct misalignments (subluxations) in the spine. These adjustments help improve nervous system function which plays a critical role in regulating the sleep-wake cycle.
By realigning the spine, chiropractors can reduce nerve interference and help improve communication between the brain and body. This can lead to better relaxation and sleep, especially for people with insomnia caused by stress or physical discomfort.
Soft Tissue Therapy
Soft tissue therapy involves manual techniques used to relax and stress muscles, reduce tension, and improve circulation. This includes massage, myofascial release, and trigger point therapy.
Soft tissue therapy can relieve muscle tightness and chronic pain, which may contribute to restlessness and difficulty falling asleep. By relaxing the body and reducing pain, soft tissue therapy can promote a sense of calm, making it easier to fall for restful sleep.
Postural Guidance
Postural guidance focuses on teaching proper posture during daily activities, including sitting, standing, and sleeping. Chiropractors like Dr. Salamay may recommend specific exercises or ergonomic adjustments to improve posture.
Poor posture can contribute to spinal misalignment, muscle strain, and pain, all of which can interfere with sleep. By improving posture, chiropractic care helps reduce these issues and promotes better overall body alignment, making it easier to relax and sleep.
Our expert Chiropractor, Dr. Tony Salamay, provides compassionate care for patients with sleep issues. He uses chiropractic adjustments and other techniques that can improve sleep quality by enhancing the function of the nervous system, reducing pain, and promoting relaxation.
Stress Management
Stress is a common contributor to insomnia. Learning to manage stress effectively can help reduce the mental and physical tension that prevents restful sleep. Stress management techniques can be highly effective in improving sleep quality and duration.
Here are three stress management techniques that will help you manage insomnia effectively.
Mindfulness
Mindfulness involves focusing on the present moment without judgment. It helps individuals become aware of their thoughts, emotions, and physical sensations in real-time. By practicing mindfulness, you can reduce anxiety, calm your mind, and improve your ability to relax before bed. Mindfulness techniques, such as body scanning or mindful breathing, can help lower the mental chatter that often keeps you awake.
Meditation
Meditation involves focused relaxation techniques that encourage a peaceful state of mind. Guided meditation, deep breathing, and visualization are common practices. Meditation helps reduce stress hormones like cortisol which can interfere with sleep. It promotes mental clarity, relaxation, and emotional calm, allowing you to unwind and prepare your body for sleep.
Deep Breathing Exercises
Deep breathing exercises focus on slow, controlled inhalations and exhalations, helping to activate the parasympathetic nervous system. Breathing exercises help lower heart rate and blood pressure, signaling the body that it is time to relax. This can help calm the nervous system, reduce anxiety, and promote a state of readiness for sleep.
Exercise
Regular physical activity is a powerful tool for improving sleep quality. Exercise can help regulate sleep patterns, reduce stress, and promote deeper sleep stages, particularly when done consistently.
Walking
Walking is a low-impact aerobic exercise that can be done anywhere and it’s easy on the joints. It helps release endorphins, reduce anxiety, and promote overall relaxation. Regular walks, particularly in the morning or early afternoon, can help reset the body’s internal clock and improve nighttime sleep.
Yoga
Yoga combines physical activity, breathing exercises, and meditation to improve flexibility, strength, and mental clarity. Promotes relaxation and reduces stress by combining the nervous system and releasing physical tension, preparing the body for restful sleep.
Strength Training
Strength training involves exercises that build muscle strength, such as lifting weights, using resisting bands, or body-weight exercises. It helps reduce stress and anxiety, promotes overall health, and can improve sleep by balancing the production of sleep-related hormones. However, it’s important not to engage in intense strength training too close to bedtime, as it can have an energizing effect.
Sleep Hygiene for Insomnia Treatment
Good sleep hygiene evolves creating an environment and routine that supports healthy sleep. By practicing good sleep hygiene, you can improve your chances of falling asleep and staying asleep throughout the night.
Here are our recommendations that may help you fall asleep and stay asleep.
Comfortable Sleep Environment
A comfortable sleep environment includes a clean, quiet, and dark room with a comfortable mattress and pillow. A comfortable, distraction-free environment is essential for promoting relaxation and sleep. Making sure your bedroom is cool, dark, and quiet can help your body unwind and improve sleep quality.
Cool Temperature
A cool room temperature promotes relaxation by helping the body lower its core temperature which signals that it’s time to sleep. The ideal sleep temperature is typically between 60-67 oF (15-20 oC)
Limit Caffeine Before Bedtime
Caffeine is a stimulant that can stain the body for several hours. It’s important to avoid caffeine in the late afternoon and evening. Consuming caffeine too close to bedtime can interfere with the ability to fall asleep, as it stimulates the central nervous system and blocks the action of sleep-inducing chemicals.
Reducing caffeine intake after mid-afternoon can help improve sleep onset and quality.
Follow a Consistent Sleep Schedule
Following a consistent sleep schedule will support your circadian rhythm and make it easier for you to wind down for sleep and sleep the amount of hours to feel rested. The amount of hours of sleep you need varies by age.
In a study by the National Sleep Foundation, Dr. Max Hirshkowitz from the School of Medicine, Stanford University, Stanford, CA, USA, recommends the following:
| Age Group | Recommended Sleep Duration |
| Newborns | 14-17 hours |
| Infants | 12-15 hours |
| Toddlers | 11-14 hours |
| Preschoolers | 10-13 hours |
| School-Aged Children | 9-11 hours |
| Teenagers | 8-10 hours |
| Young Adults | 7-9 hours |
| Adults | 7-9 hours |
| Older Adults | 7-8 hours |
Frequently Asked Questions
Can Insomnia Cause Sleep Apnea?
Insomnia does not directly cause sleep apnea but can worsen its effects. Sleep apnea, a breathing disorder, may disrupt sleep, leading to insomnia symptoms like difficulty falling or staying asleep.
Is Insomnia Hereditary?
Yes, insomnia can have a hereditary component, as studies suggest genetic factors may influence sleep-wake cycles and susceptibility to anxiety or stress, both of which contribute to insomnia. Lifestyle and environmental factors also play significant roles.
Can Insomnia Cause Extreme Fatigue?
Yes, insomnia can cause extreme fatigue by disrupting the restorative stages of sleep, leaving the body and mind unable to recover properly. Without enough sleep or REM sleep, energy levels plummet, concentration declines, and overall mental and physical performance suffers, leaving individuals feeling drained and exhausted.
Does Constipation Cause Insomnia?
Yes, constipation can contribute to insomnia due to discomfort, bloating, or even abdominal pain that makes falling and staying asleep difficult. The physical unease from constipation can disrupt normal sleep patterns, reducing the overall quality of rest and leading to sleep deprivation.
Is Insomnia A Result Of Depression?
Yes, insomnia is frequently a result of depression, as it alters brain chemistry, leading to persistent worry, overthinking, or sadness. These symptoms disrupt the ability to relax and sleep in some cases of depression. Insomnia can also intensify symptoms of depression, creating a cycle that affects emotional and physical well-being.
Conclusion
Insomnia is more than just difficulty falling or staying asleep- it’s a complex condition that can significantly impact your mental, physical, and emotional well-being. From stress and poor sleep habits to underlying medical conditions, the causes of insomnia are diverse but so are the solutions.
By understanding the symptoms, causes, and holistic remedies available, you can take proactive steps toward better sleep and overall health.
Holistic approaches, such as dietary changes, supplements, herbal remedies, chiropractic care, stress management, and improved sleep hygiene, offer effective and natural ways to combat insomnia. These solutions address the root causes rather than masking the symptoms, ensuring long-term relief and restoring healthy sleep patterns.
At the Bay Clinic of Chiropractic in Panama City, Florida, we offer holistic treatments tailored to each individual’s needs. Our expert team, led by Dr. Tony Salamay, can help identify the underlying factors contributing to your insomnia and develop a personalized plan that promotes relaxation, restores balance, and enhances sleep quality.
To schedule a consultation and start your journey towards restful, rejuvenating sleep contact the Bay Clinic of Chiropractic at (850) 785-9372 or info@thebaydoctor.com.
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