Episode Details

The Investigation

It’s estimated that more than a quarter of Americans are suffering with insomnia. Are you? Did you know that all troubled sleeping is considered insomnia? 

In this episode, we’re going to solve the mystery of sleep troubles and share valuable information about natural supplements that can help get you back to healthy sleep patterns. 

Two Types of Insomnia

Many people are surprised to learn that there are two types of insomnia. Type 1 is when you have trouble falling asleep. Type 2 is when you can fall asleep but you struggle to stay asleep through the night. Specifically, if you wake up and struggle (for 20 minutes or more) or are unable to get back to sleep. 

Causes of Insomnia When You Can’t Fall Asleep

There are many reasons someone may struggle with falling asleep. Common reasons are stress that has caused a high cortisol level. Low melatonin (which may be a result of low serotonin related to gut issues like dysbiosis) is a common factor in difficulties falling asleep. Did you know that bright lights used too close to bedtime (yes, that includes your TV, laptop, smart phone) can destroy melatonin? Mineral deficiencies, especially calcium and magnesium are also potential contributors to the problem.

Causes of Insomnia When You Can’t Stay Asleep

If you fall asleep but then wake up in the middle of the night (especially from 2 - 4 am) then the biggest suspect causes are high cortisol and liver issues. 

Cortisol is our stress hormone, and while we hear about it a lot, it’s a little more complex than just having too much. Our hormones need to be in balance throughout the day in order for us to function optimally - and that includes being able to stay asleep. 

The liver also plays a key role in a good night’s rest. If the liver is sluggish (overburdened) or toxic it can turn into physical stress that will wake us up. 

Natural Treatment Options for Insomnia

The first part of determining how to treat your sleep issues is to determine what might be causing them. If stress is part of the problem (as it is for most people) you want to look into ways to down regulate your sympathetic nervous system. I recommend a dual pronged approach - mind & body and food & nutrition. 

Meditation for Sleeplessness

Meditation is one of my favourite ways to address sleep issues.  I encourage you to listen to episode 5 which dives deeper into meditation for insomnia featuring my meditation teacher, Emily Fletcher.  Even if you are resistant to meditation or you think it’s too hard, this method of meditation can help you break through and really implement meditation as a treatment for sleep issues. Other things that can help with sleep issues are journaling and doing visualizations.

Supplements for Troubles Sleeping

From a supplement perspective, one of my favorites for lowering cortisol levels at night is phosphatidylserine. I use a product called PS150. It lowers cortisol and helps balance the adrenal gland. Typically, a 130 pound person can take 300 mg of phosphatidylserine. If cortisol is part of the issue, results can be expected in 1-2 weeks. I mentioned that a magnesium deficiency is a common cause for insomnia, so taking a supplement can often help. Magnesium helps with stress as it calms and relaxes the body. My favorite form of magnesium supplement for sleep is the

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