Coping with Insomnia: Strategies for a Peaceful Night's Sleep

Emily Lee
Feb 3
3 min read

Updated: Feb 4

Insomnia is one of the most common sleep concerns affecting adults today — and it’s far more complex than simply “not sleeping well.” A 2024 review published in the Journal of Sleep Medicine highlights just how multi‑layered insomnia really is, exploring its history, causes, diagnosis, and the most effective treatment approaches.

If you’ve been lying awake at night, waking frequently, or feeling unrefreshed in the morning, you’re not alone — and there are evidence‑based ways to support your sleep naturally.

What Exactly Is Insomnia?

Insomnia is defined as difficulty falling asleep, staying asleep, or waking too early — even when you have the opportunity to sleep. Over time, this lack of restorative rest can affect:

Mood
Hormones
Immune function
Cognitive performance
Energy levels
Overall wellbeing

Why Does Insomnia Happen?

The research emphasises that insomnia rarely has a single cause. Instead, it develops from a combination of factors, including:

Stress and Emotional Load

Chronic stress activates the nervous system, making it harder for the body to shift into “rest mode.”

Inflammation and Chronic Illness

The review highlights a strong link between inflammation and disrupted sleep patterns.

Hormonal Changes

Cortisol, melatonin, thyroid hormones, and reproductive hormones all influence sleep.

Lifestyle Factors

Irregular routines, screen exposure, caffeine, alcohol, and late‑night eating can all contribute.

Environmental Triggers

Light, noise, temperature, and even bedroom layout can affect sleep quality.

Underlying Medical Conditions

Pain, respiratory issues, mental health conditions, and neurological disorders can all play a role.

Insomnia is both a symptom and a condition — meaning it can be caused by health issues, but it can also worsen them.

How Practitioners Diagnose Insomnia

The article outlines several assessment tools:

Sleep diaries
Questionnaires
Detailed health history
Polysomnography (sleep studies) for complex cases

What Treatments Work Best?

The research highlights several evidence‑based approaches:

Cognitive Behavioural Therapy for Insomnia (CBT‑I)

This is considered the gold standard. It helps retrain the brain and body to sleep more naturally.

Sleep Hygiene & Lifestyle Adjustments

Small changes can make a big difference:

Consistent sleep/wake times
Reducing screen time before bed
Creating a calming bedtime routine
Limiting stimulants

Addressing Underlying Health Issues

Inflammation, stress, hormonal imbalance, and chronic illness can all disrupt sleep.

Natural Therapies
Nutritional support to improve your diet and sleep
Nervous system regulation such as breathing exercises
Mind‑body therapies such as meditation
Stress‑reduction techniques such as yoga or regular exercises

A Holistic Approach Makes a Difference

The research reinforces what many people already feel: insomnia is deeply connected to the whole body. A holistic approach looks at:

Your nervous system
Your stress load
Your hormones
Your environment
Your lifestyle
Your emotional wellbeing

This is where naturopathic support can be incredibly helpful — addressing the root causes rather than just the symptoms.

Final Thoughts

Insomnia can feel overwhelming, but it is absolutely something that can improve with the right support. The latest research shows that sleep is influenced by every part of your health — and that personalised, holistic care can make a meaningful difference.

If you’re struggling with sleep, you don’t have to navigate it alone. A tailored plan combining evidence‑based strategies with gentle, natural support can help you reclaim the deep, restorative rest your body is craving.

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Our clients often tell us their sleep improves after working with us.

Ready to sleep better? Book your consultation today and find out what we can do for you.

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Reference

Nimit Khara et al., The Intricacies of Insomnia: A Comprehensive Exploration, J Sleep Med. 2024;21(2): 65 :65-72. doi:https://doi.org/10.13078/jsm.240014