Category: All Articles

Sometimes you may be having trouble sleeping, but you know exactly why. Perhaps you’re excited for an upcoming event. Or nervous for that big job interview in the morning. Maybe you need to get up early to catch a morning flight, and are afraid of sleeping through the alarm clock. In all of these instances, although the inability to sleep is annoying, you generally can pinpoint why it’s happening, and know it likely won’t happen again. However, if your trouble sleeping is chronic, you may start to suffer from fatigue due to poor sleep. As a naturopath in Toronto, I see plenty of people living in the big city having trouble sleeping, more and more. It's a common issue I heard about from patients and thought I'd share some insights into what may be causing it for you. So, keep reading to learn more about insomnia, and why you might be suffering from it. What Is Insomnia? Insomnia is a disorder, characterized by difficulty falling or staying asleep. Additionally, if you wake up at night and have trouble falling back asleep, or wake up not feeling refreshed you may be suffering from insomnia. In this article we will review some causes for this common sleep disorder. Medical Causes Of Insomnia In some cases, insomnia may be linked to another medical disorder. Some of these medical causes are included in this section. 1. Chronic Pain If you have ever been in extreme pain, you likely know this can make it difficult to fall asleep. A sore back, a throbbing headache - all you want to do is shut out the world, and catch some zzz’s but it seems nearly impossible. It turns into a vicious cycle, because pain makes it hard to sleep, but a lack of sleep intensifies the pain. Additionally, a 2002 study in the Clinical Journal of Pain found those with chronic pain and insomnia, along with depression, tend to have worse pain1. 2. Hyperthyroidism The thyroid is a small, butterfly-shaped gland located at the front of your throat. It releases hormones which control many different functions of your body, and hyperthyroidism occurs when it is over-active and produces too many hormones. An overabundance of thyroid hormones can result in symptoms such as anxiety, increased heart rate, and insomnia. 3. A Digestive Disorder Links have been found between gastrointestinal distress, such as indigestion and irritable bowel syndrome, and insomnia, although the connection isn’t yet fully understood. A 2015 article in the journal Gastroenterology and Hepatology notes that sleep disorders can impact gastrointestinal diseases, but this can work in reverse too - digestive disorders can impact sleep quality2. Either way, if you believe a digestive disorder is responsible for your lack of sleep, you can speak to a naturopathic doctor for treatment options. 4. Allergies Do you find you don’t sleep as well during “allergy season” as the rest of the year? Although allergies and sleep disorders are both common, there have been studies to look at if there is a link between the two. A 2018 study in the Internal Forum of Allergy and Rhinology found links between allergic rhinitis (aka “hay fever”) and insomnia3. 5. Certain Prescription Medications Have you recently started taking a new medication, and are now finding you can’t sleep as well as you used to? If you are taking any of the following, your medication might be the culprit: ● Selective serotonin re-uptake inhibitors (SSRIs, such as Prozac and Zoloft) ● Anti-convulsants ● Amphetamines ● Cold medications/decongestants ● Steroids ● Medications for blood pressure ● Appetite suppressants ● Niacin This is not a comprehensive list. However, if you recently started taking something new, then it’s important to consult with your doctor. Further, never discontinue a medication without first discussing this with your doctor. Lifestyle Factors Which May Cause Insomnia In addition to medical factors which contribute to insomnia, there are also lifestyle factors which can impact your ability to get a good night’s sleep. The upside to these is, by simply being aware of them and changing your habits, you can likely see big changes in your sleep fairly quickly. 1. Screen Time Late At Night We’ve all heard not to watch TV or to look at our phones right before bed. However I’d hazard a guess many of us are doing this anyways. The light emitted from our glowing screens can affect melatonin production and trick the brain into thinking it’s not bedtime yet. Rather than scrolling through your Facebook friends list one last time before you hit the sheets, try reading a book if you want to snuggle under the covers for a little while before it’s time for lights out. If you absolutely must use your screens, consider using a blue light filter. 2. Substance Use Before Bedtime Most people will realize drinking too much coffee too close to bedtime is not a great idea. But other substances can also interfere with your ability to get a solid night’s sleep. Nicotine is a stimulant, and can contribute to difficulty sleeping. Also, although alcohol is a depressant and may make you feel drowsy initially, it can cause disruptions to your sleep later on in the night. 3. Heavy Meals Before Bedtime Eating a lot may make you feel groggy and tired (think of the “food coma” you may experience after a large meal), however too much food late in the evening can make it difficult for your body to settle. Additionally, if you like spicy foods, they can lead to heartburn which makes falling asleep difficult. 4. Irregular Sleep Schedule You’ve likely heard the advice that it’s best to go to bed and wake up at the same time every day - even on weekends. This is because your body likes routine. Sleeping later to make up for “lost sleep” or working irregular hours can confuse the body’s natural clock and make falling asleep difficult. 5. An Uncomfortable Sleeping Situation Have you ever tried to sleep during the day with the sun shining in? Or in the summer without air conditioning? Or maybe you’ve lived in a loud dorm, and have attempted to sleep through a party on your floor. Light, heat, and noise can all contribute to undesirable sleeping conditions - so use an eye mask, or earplugs if you need them, to help fall asleep that much quicker. 1.https://journals.lww.com/clinicalpain/Abstract/2002/03000/Major_Depression_and_Insomnia_in_Chronic_Pain.2.aspx 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849511 3. https://www.ncbi.nlm.nih.gov/pubmed/29979840 Book An Appointment With Nardini Naturopathic Are you having trouble sleeping? Have you tried many different tips and tricks and still can’t seem to get a full night’s sleep? Nardini Naturopathic can help. I’m Dr. Pat Nardini, a naturopathic doctor. I’ll listen to your concerns, to help you get to the root of your sleep issues, and put together a plan to help you address them. Contact us today to book an appointment.