Insomnia
The frustrating inability to sleep. Insomnia—difficulty falling asleep, staying asleep, or waking too early—affects about 30% of adults. It's rarely a standalone problem. Usually, it's a symptom pointing to underlying issues: circadian disruption, stress, blood sugar swings, nutrient deficiencies, or a hyperactive nervous system.
Insomnia Patterns
Onset Insomnia
Can't fall asleep. Lying awake for hours. Racing mind. Often anxiety or cortisol related.
Maintenance Insomnia
Wake in the middle of the night. 2-4am waking common. Often blood sugar or cortisol issues.
Early Morning
Wake too early, can't return to sleep. Often depression or cortisol rhythm problems.
Why You Can't Sleep
Nervous System Issues
- Hyperarousal: Stuck in fight-or-flight
- High cortisol at night: Should be lowest then
- Low GABA: Calming neurotransmitter insufficient
- Anxiety/racing thoughts: Mind won't stop
Circadian Disruption
- Blue light at night: Suppresses melatonin
- No morning light: Clock not set properly
- Irregular schedule: Body doesn't know when to sleep
- Shift work: Fighting biology
Contributing Factors
Blood Sugar Swings
Low blood sugar triggers cortisol/adrenaline at 3am. Causes classic middle-of-night waking.
Magnesium Deficiency
Natural relaxant. Most people are low. Activates parasympathetic nervous system.
Caffeine
Half-life 5-7 hours. Afternoon coffee affects sleep. Blocks adenosine (sleepiness signal).
Alcohol
Sedates initially but fragments sleep. Reduces REM. Causes early waking as it metabolizes.
Histamine
Histamine is stimulating. High histamine people often have insomnia. DAO issues.
Sleep Apnea
Breathing stops repeatedly. Wakes you without knowing. Feels like insomnia. Get tested.
Sleep Solutions
Morning Sunlight
10+ minutes bright light within hour of waking. Sets circadian clock. Helps melatonin timing.
Block Blue Light
Blue-blocking glasses after sunset. Dim lights. No screens 1-2 hours before bed.
Magnesium Glycinate
300-400mg before bed. Calms nervous system. Most effective form for sleep.
Blood Sugar Stability
Protein before bed prevents 3am waking. Avoid sugar and alcohol at night.
Nervous System Calming
Evening routine to downshift. Warm bath, stretching, reading. Signal safety to body.
CBT-I
Cognitive behavioral therapy for insomnia. Most effective long-term treatment. Addresses conditioning.