Pandemics are stressful: Insomnia is both a symptom and cause of illness

As a result of the novel coronavirus, our schedules, habits, and comfort zones, have been disrupted with stay-at-home orders and the stressors of living during a pandemic. Despite these disruptions it is vital to facilitate healthy habits; quality sleep is a pivotal part in both physical and mental health. Sleep has a crucial role in the effective functioning of the immune system. Sleep is also a key contributor for emotional wellness and mental health, helping to combat stress, depression, and anxiety. With so many changes and uncertainties during this time, it is understandable that stress and anxiety levels are elevated. Sleep, or the lack thereof, is both a symptom and cause of illness. Whether the sleeping problems have started recently, or you struggled with insomnia before the added stressors of the pandemic, there are concrete steps that we can take to improve your sleep.

Lack of sleep can truly impact every aspect of your life. You may be part of the 30-35% of those who suffer short-term symptoms for less than three months, or the 10% who have a chronic disorder, which means a lack of sleep at least three times a week for more than three months. Insomnia can also affect more than just the individual who is suffering. Partners, family members, and those sharing a living space with an insomniac can be disrupted by the effects of this frustrating disorder. These issues are certainly amplified with the current stressors that have disrupted daily patterns, resulting in poor sleep hygiene and space boundaries, less physical activity and social connection.

It is understandable that people seek relief in the form of sleeping pills and medications. These medications can have side-effects, such as dependency – and can change your underlying sleep architecture. Medications, while sometimes necessary as a temporizing measure, do not solve the root causes of insomnia.

 

What Are the Alternatives?

With functional medicine we understand insomnia as both a symptom and a cause of health issues. We must look at lifestyle factors that are contributing to the compromised quality of sleep. The goal of this approach is to get to the source of the problem, rather than just aiming to reverse the physical or psychological manifestations of this symptom. With an individualized approach, we look at the different underlying causes of each illness and how each patient experiences them differently.

When I see new patients for medical consultation, I perform a thorough analysis to identify possible factors that may be contributing to the development of sleep disorders. I look at sleep hygiene, activity levels, nutrition, the use of stimulants such as caffeine or nicotine, and stressors. The next action step is to prescribe a treatment plan to address each cause at its root and to identify methods and lifestyle strategies that can be used to improve sleep quality.

One easy first step in cultivating deep sleep is to enjoy the medicinal qualities of herbal teas. Chamomile tea has natural soothing qualities that calm and balance the nervous system, helping to lower cortisol levels (also known as our main stress hormone) and thus return the body to a state of “rest and digest” mode. When needed, valerian root and passionflower tea can provide a stronger natural sedative effect.

Additional action items to promote sleepiness at bedtime:

• Fifteen minutes of HeartMath biofeedback, meditation, or deep breathing, will activate the vagus nerve and stimulate the relaxation response, otherwise known as the “rest and digest” mode.
• Listen to a binaural beat track that promotes formation of theta (light sleep) or delta (deep sleep) waves
• Moderate-intensity exercise in the afternoon or evening for 30 minutes
• Warm Epsom salt bath for 20-30 minutes
• Take a cool shower (or an ICE BATH!!) for 5-10 minutes

 

There is no ‘one size fits all’ treatment for insomnia

At our practice, we encourage patients to analyze and recognize their unique triggers. Functional medicine techniques for insomnia have proven successful in lowering the frequency and intensity of sleep-deprivation. As practitioners, we work to guide patients through the process of identifying their triggers, as well as implementing the appropriate treatment measures for their unique health needs.

If drug manufacturers could put sleep in a pill and bottle it up, they would make millions! Sleep is a potent anti-inflammatory treatment.

Your health is our top priority. We are committed to supporting you on your health journey.
We offer medical visits in Iowa, nationwide health coaching, online classes, a support group, and an archived library of class recordings and handouts.

—
Julia Buchkina, MD, MPH, ABIHM, IFMCP
Upstream Functional Medicine
Call Us Here: 319-471-4727
Check Out Our Website: https://upstreamfm.com/

References:
http://www.sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats
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