By Dr. Baker (ND)
Insomnia, defined as difficulty falling asleep, staying asleep, or waking too early without being able to return to sleep, may affect many aspects of daily life, impacting mood, concentration, and overall well-being. At our clinic, we recognize that insomnia may be influenced by various underlying imbalances and that addressing these factors can be a key part of supporting healthier sleep. Research has found associations between insomnia and numerous nutritional, hormonal, metabolic, inflammatory, and environmental factors, suggesting a multi-faceted approach may help. While improvements take time and results vary by individual, understanding these connections offers potential strategies to support better sleep.
Our clinic pulled 3,800 studies from the world’s largest medical database and assessed them against 400 criteria for quality and relevance in efforts to build the most comprehensive sleep testing panel possible. We refined these studies down to 52 of the best we could found to create a panel of 29 testable items that research has linked to sleep. Below we will discuss a small subset of these studies.
Nutritional Factors Related to Insomnia
Several studies have found that certain nutritional imbalances may be related to insomnia. For example, one study suggests that low vitamin B12 may be associated with insomnia symptoms, particularly in older adults and certain subgroups (2023).
Magnesium intake has also been studied extensively in relation to sleep. Several investigations have found that magnesium supplementation or higher magnesium intake may be associated with better sleep quality and reduced insomnia symptoms. For instance, one meta-analysis found that magnesium supplementation appeared to shorten sleep onset latency and improve sleep quality in older adults (2021). Another large cross-sectional study concluded that higher magnesium intake was linked to better sleep duration and quality in adults (2022). Similarly, another population-based study suggested a positive association between higher magnesium levels and improved sleep outcomes, including fewer sleep troubles and sleep disorders (2024). These results highlight that while supplements alone may not fully resolve insomnia, they might be part of an overall strategy to improve sleep quality.
Other nutrients have also been studied. Zinc levels may be related to sleep, with lower zinc intake or status sometimes associated with poorer sleep. One study found that supplementation with zinc improved certain aspects of sleep in young women with premenstrual syndrome (2020), while another trial observed improved sleep latency and subjective sleep quality in nurses supplementing with zinc (2018). A study completed in children found that higher zinc levels have been linked to better sleep duration and quality (2015). Additionally, vitamin D status has shown potential associations with sleep. Studies have identified that lower vitamin D levels may be associated with higher risk of sleep disorders (2024) and that vitamin D supplementation may improve sleep quality (2024).
Iron and ferritin levels have frequently appeared in the research on insomnia. Studies suggest that low ferritin, an indicator of iron stores, may be connected with restless legs syndrome (RLS) and sleep disturbances. For example, one study found that individuals with low ferritin had more frequent periodic limb movements during sleep (2015) and children with ADHD and low ferritin levels had more severe sleep disturbances (2009). Similar trends appear in other conditions; rheumatoid arthritis patients with iron deficiency and low ferritin levels had higher frequency of restless legs and poor sleep (2021). These findings suggest that addressing iron and ferritin imbalances may be relevant for those experiencing insomnia and sleep disruptions.
Other dietary factors, including the intake of polyunsaturated fatty acids (especially omega-3) and other beneficial lipids, may also play a role in sleep. Some evidence supports that omega-3 supplementation might improve sleep quality, mood, and reduce insomnia-related symptoms (2018). Additionally, low levels of certain fatty acids or imbalances in nutrient intake have been correlated with increased risk of sleep disturbances in children and adolescents (2018).
Hormonal Factors and Insomnia
Hormonal imbalances may also contribute to insomnia. For instance, elevated thyroid-stimulating hormone levels have been associated with poor sleep quality in adults (2022). Similarly, cortisol, the stress hormone, has been linked with sleep disturbances. Higher cortisol levels may correlate with worse sleep parameters, including prolonged wake time after sleep onset, especially in menopausal women (2024). Another hormone that can influence sleep is estrogen. Declining estrogen levels during menopause have been linked to increased insomnia, and hormone therapies have sometimes shown improvements in insomnia and sleep quality independent of their effect on hot flashes (2019; 2015; 2011). Progesterone may also play a role: studies have found that progesterone supplementation improved sleep quality and reduced time awake in postmenopausal women without impacting cognition (2008; 2011; 2021). If a hormone deficiency is found, our clinic can provide hormone therapy to address any underlying hormonal imbalances.
Low testosterone levels in men have been linked to sleep apnea and related insomnia issues. Studies have reported that obstructive sleep apnea may be associated with lower testosterone levels (2023; 2022). While the relationship may be complex, optimizing hormonal balance is an area that may support better sleep.
Metabolic and Blood Sugar-Related Factors
Metabolic factors and blood sugar regulation may impact sleep. Some research suggests that higher hemoglobin A1c (HbA1c) levels, reflecting poorer blood sugar control, may be associated with worse sleep quality and shorter sleep durations (2022). Similarly, sleep disorders may be related to elevated blood glucose or insulin resistance. One study in adolescents at risk for type 2 diabetes found that even a modest increase in sleep (about one hour per night for a week) improved insulin sensitivity (2024). This highlights that sleep and metabolic health are interconnected, and improving sleep could be part of a strategy to support healthier blood sugar regulation.
Addressing metabolic issues as part of an overall approach may help support both better sleep and overall health.
Inflammatory Factors and Insomnia
Chronic inflammation has been linked to sleep disturbances. Some evidence suggests that insomnia symptoms are associated with elevated C-reactive protein levels, an inflammatory marker (2018). Another study found that higher CRP levels were linked to brain changes and poor sleep in young individuals with certain conditions (2023). While we cannot conclude causation from these studies, they highlight that systemic inflammation may influence sleep quality.
Environmental Factors and Sleep Disruptors
Exposure to certain environmental toxins and heavy metals may also play a role in sleep disturbances. For instance, higher mercury exposure was associated with changes in sleep duration and timing in adolescents (2020). Similarly, urinary arsenic, cadmium, and other environmental toxins have been linked with sleep troubles in adults (2017; 2024). Another study suggested that childhood lead exposure may be associated with higher rates of sleep problems later in adolescence (2024). While avoiding all environmental toxins can be challenging, our clinic can test for possible toxins and assess whether they need addressing.
Celiac Disease, Autoimmunity, and Sleep
Autoimmune conditions, including celiac disease, may be related to poor sleep. Studies have noted that celiac disease is linked to sleep disorders and insomnia-like symptoms, and that a gluten-free diet could possibly improve certain sleep-related outcomes (2024; 2018; 2023). While not everyone with insomnia has celiac disease, evaluating underlying autoimmune or inflammatory conditions could be helpful for some individuals.
Natural Therapies and a Holistic Approach
Addressing insomnia may involve more than just one approach. Incorporating dietary changes, nutrient supplementation, and lifestyle adjustments may be beneficial. Estrogen and progesterone therapies in postmenopausal women have shown potential benefits on sleep quality independent of their effects on hot flashes (2019; 2021). Similarly, natural therapies like naturopathic approaches, which may include targeted supplementation, stress management techniques, and dietary guidance, might support better sleep. Our naturopathic doctor can help you navigate these options, always mindful that no single approach works for everyone.
Lifestyle, Sleep Hygiene, and Additional Considerations
Lifestyle changes, stress reduction, and proper sleep hygiene remain cornerstones of insomnia management. While studies show that particular nutrients and hormones may influence sleep, these factors operate within a broader context. Even if addressing anemia, vitamin D deficiency, or low magnesium helps some people, others might need to focus on establishing a consistent bedtime, reducing screen time before bed, or managing underlying conditions like obstructive sleep apnea or restless legs syndrome.
Ensuring adequate exposure to natural daylight during the morning, avoiding stimulants late in the day, and creating a calm sleep environment may complement the nutritional, hormonal, or metabolic interventions. While research supports the value of these interventions, it is important to note that results vary widely among individuals. At our clinic, we consider testing, evaluating lifestyle factors, and potentially using natural therapies to craft a comprehensive and personalized plan. Our approach involves caution and customization.
Conclusion
Before initiating any targeted interventions, it may be helpful to consider testing to identify underlying nutritional or hormonal imbalances. This individualized approach ensures that chosen strategies are well-aligned with your unique needs, reducing guesswork. Addressing insomnia may involve a combination of dietary changes, natural therapies, and lifestyle modifications. Our clinic’s commitment is to guide you through a holistic process that acknowledges the complex nature of sleep health. By understanding and addressing the root causes of insomnia, we aim to help you find sustainable improvements in your sleep quality and, ultimately, your overall well being.
At our clinic, we use personalized ranges to interpret blood work, tailored specifically to each patient and their unique context. Standard blood ranges often lack customization and may not account for individual health needs. By focusing on precise targets, we aim to support specific conditions and promote overall longevity. For instance, maintaining magnesium levels above average is linked to improved longevity, while vitamin B12 levels well above the deficiency threshold can help prevent anemia and support long-term health. Similarly, optimal hormone levels are typically found within a narrow, specific range of the standard reference values, ensuring better balance and well-being.
Disclaimer
This post is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider or a qualified medical professional before starting any new treatment or if you have questions about your medical condition. While we aim to provide accurate, research-based information, individual needs and responses to treatments can vary. Our clinic offers personalized consultations to discuss health concerns and develop tailored care plans. Never disregard professional medical advice or delay seeking it because of information you have read on this site.
