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Can't Sleep? Let's Talk About What's Really Keeping You Up

One of the most common complaints I hear in our health and wellness store is “I’m not sleeping!”

And honestly, I get it. Trouble sleeping can affect everything from your mood and energy to your ability to focus and get through the day. But when someone comes into the store looking for help with sleep, there isn't always a one-size-fits-all answer.

There are many different reasons why you may not be sleeping well.

First, let's figure out what kind of sleep trouble you're having.

When a customer comes in to chat with us about sleep, one of the first questions we'll ask is:

Are you having trouble falling asleep, staying asleep, or both?

It might seem like a simple question, but the answer can help point us in the right direction.

We'll also look at some of the things that can influence your sleep, including:

  • Diet – What and when you're eating and drinking can affect sleep.
  • Hormones – Hormonal changes can play a role in sleep patterns.
  • Stress – A busy mind can make it difficult to settle down at night.
  • Screen time – Phones, TVs and other screens before bed can interfere with your body's natural sleep cues.
  • Routine – An inconsistent bedtime or lack of a wind-down routine can make it harder for your body to recognize that it's time to sleep.

Do you wake up at the same time every night?

Here's an interesting one: Do you find yourself waking up at almost exactly the same time every night?

Traditional Chinese Medicine (TCM) has a fascinating way of looking at this through what's known as the TCM body clock or meridian clock. The traditional model divides the 24-hour day into two-hour periods, with each period associated with a particular organ system.

For example, in the TCM model:

  • 11 p.m.–1 a.m. is associated with the Gallbladder
  • 1–3 a.m. is associated with the Liver
  • 3–5 a.m. is associated with the Lungs
  • 5–7 a.m. is associated with the Large Intestine

If you're consistently popping awake at 2:00 a.m. every night, TCM practitioners may look at that timing as one piece of the puzzle and explore what could be contributing to the pattern.

It doesn't mean that waking at 2 a.m. automatically means there's something wrong with your liver. the TCM body clock is a traditional framework, not a diagnostic tool. But it can be an interesting way to start paying attention to patterns in your sleep and your overall routine.

I had an experience one Summer when the smoke was really bad from the BC fires. I was consistently waking up at 4am. I looked into the chart and discovered that that time is associated with the lungs, (which makes sense considering the environment. I took lung supportive herbs and within a couple of days I was sleeping through the night.

And this is where things can get really interesting.

Don't underestimate sleep hygiene

Before reaching for a supplement, it's worth looking at your sleep hygiene, the habits and environment surrounding your sleep.

A good bedtime routine can make a big difference. Try creating a little buffer between your busy day and bedtime. Dim the lights, put the phone away, keep your bedroom cool and comfortable, and give yourself some quiet time to wind down. If your office is your bedroom, it might worth considering changing that up to create a true space of rest and recuperation.

Your brain doesn't always have an off switch, so sometimes you need to give it a little notice that bedtime is coming!

Supplements can be part of the conversation.

Once we've looked at your habits and what might be contributing to your sleep struggles, there are also specific supplements that may help support a better night's sleep.

Melatonin can be useful for helping regulate your sleep-wake cycle, particularly when your natural sleep timing is out of sync.

L-theanine is often used to help promote relaxation and can be a great option for those nights when your brain just won't stop, when the monkey mind starts making its evening appearance!

Magnesium is another popular sleep-support option. It can help with relaxation and may also be useful for people who have trouble staying asleep.

And then there are combination formulas that bring several types of sleep support together. These can be helpful when there isn't just one obvious reason you're struggling to sleep. Sometimes it's stress, routine, relaxation and sleep timing all rolled into one.

The bottom line? Sleep can be complicated.

There isn't necessarily one magic supplement or one solution that works for everyone. Your sleep concerns, lifestyle, routine and overall needs all matter.

And there are other supplements and approaches that may be worth considering, depending on what you're experiencing.

So if you're lying awake at 2 a.m. wondering what on earth is going on with your sleep, come by the store and let's brainstorm some options together.

We'll ask a few questions, talk through what's happening, and see what might make sense for you. Because sometimes getting better sleep starts with simply figuring out why you're not sleeping in the first place.