You know the impact one poor night’s sleep can have on your day. Even your whole week. But when you start logging multiple nights of bad sleep each week for months at a time, it’s time to get help. Luckily, there are things you can try on your own to fight insomnia.
Archana Jayakumar, DO, a sleep medicine physician with Atlantic Health System, breaks down what you should know about insomnia, including its common triggers and natural ways to combat it.
What is insomnia?
Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep or waking up earlier than desired in the morning. Although some forms of insomnia are acute, meaning they’re prompted by a short-term stressor like a change in routine or medication, chronic insomnia is defined as trouble falling asleep or staying asleep for at least three nights a week for three months or more.
Common insomnia triggers
Chronic insomnia often stems from lifestyle factors, Dr. Jayakumar says. Some of these are things you can control, like staring at your phone screen before falling asleep. But others are factors outside of your control, like your body’s ability to regulate temperature — a common problem in women going through menopause, pregnant or dealing with a thyroid condition, for example.
Stress is another major contributor to insomnia. That can include things like everyday stresses, such as a looming work deadline, but it can also refer to socioeconomic barriers, like not having access to nutritious food or appropriate sleep environments.
Certain medical conditions and medications are another leading cause of insomnia. For example, medications like steroids can change the way the brain processes and produces hormones like melatonin, which promotes sleepiness, and cortisol, which can be alerting for the body.
Natural ways to combat insomnia
Finding a solution for insomnia isn’t one-size-fits-all. For instance, someone telling you to find something boring to read before bed to help you fall asleep may have you panicking that what you’re reading isn’t boring enough.
Still, here are a few evidence-backed remedies Dr. Jayakumar recommends:
- Drinking a small amount of chamomile tea
- Journaling
- Meditating
What to know about sleep supplements
For the most part, Dr. Jayakumar advises limiting supplements for help sleeping.
“The most common supplement people use for sleep, melatonin, is a hormone that’s naturally released by the brain in the absence of light,” she says, “so if we’re taking it right before bedtime, and we have our phone up to our face, we’re counteracting that goal.”
Dr. Jayakumar adds: “Less is more with melatonin. And the timing of when you take it is really important. Avoid taking it in the middle of the night, when you can’t sleep, as it may disrupt your sleep-wake cycle.”
Magnesium supplements also may be helpful, but because you have to ensure you’re choosing the right type of magnesium and taking it at the right dose at the right time, it’s not always the best option either, she says. Plus, supplements aren’t regulated by the U.S. Food and Drug Administration, so you can’t be certain about what they contain.
In the hours before bedtime, Dr. Jayakumar also recommends avoiding:
- A heavy meal
- Caffeine
- Nicotine
- Strenuous exercise
When to see a doctor for insomnia
Don’t wait to seek medical attention if your insomnia is starting to affect your quality of life. Its impacts can be significant, Dr. Jayakumar says, noting that insomnia can affect your mood, your job performance and even your cardiovascular health.
“More often than not, insomnia doesn’t exist on its own,” she says. “It’s caused by something. It’s worth seeing a specialist when what you’re doing to try to improve your sleep isn’t working.”
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