Understanding Sleep Difficulties: Causes and Practical Solutions

Many people struggle with falling asleep, staying asleep, or both. Known as sleep-onset and sleep-maintenance insomnia, these issues are increasingly common and can significantly impact quality of life. Sleep is essential for physical restoration, mental clarity, immune function, and hormone regulation—so when it’s disrupted, everything suffers.

There are several reasons why sleep can become difficult, ranging from hormonal changes to daily lifestyle habits. Understanding the underlying causes is the first step towards improving it.

Common Causes of Sleep Disturbance

Cortisol DysregulationCortisol, the body’s primary stress hormone, follows a natural rhythm: it should peak in the morning and gradually decline by evening. However, ongoing stress, poor sleep habits, or disrupted routines can reverse this cycle. As a result, individuals may feel exhausted during the day and wired at night, making sleep elusive.

Hormonal ImbalanceFluctuations in oestrogen and progesterone, particularly during perimenopause and menopause, can interfere with sleep. These hormones influence melatonin production, body temperature regulation, and mood stability—all key elements in maintaining restful sleep.

Stress and AnxietyPsychological stress and anxiety are significant contributors to sleep problems. Worry and mental overstimulation can prevent the mind from winding down, leading to difficulties falling asleep or waking in the early hours and struggling to return to sleep.

Poor Sleep HygieneIrregular sleep schedules, excessive screen time in the evening, caffeine intake late in the day, and using the bedroom for work or entertainment can all disrupt the body’s natural sleep-wake rhythm. The result is a confused internal clock and reduced sleep quality.

Excessive Evening Fluid IntakeWhile hydration is important, drinking large amounts of fluid too close to bedtime can lead to frequent waking for bathroom visits. This interrupts deep sleep and can make it harder to settle back into rest.

Practical Strategies to Improve Sleep

Establish a Consistent RoutineGoing to bed and waking at the same time each day helps reinforce the body’s circadian rhythm. Exposure to natural morning light also supports cortisol and melatonin regulation.

Support Magnesium IntakeMagnesium plays a vital role in muscle relaxation, nervous system function, and the production of calming brain chemicals like GABA.

• Dietary sources include leafy greens, nuts, seeds, bananas, and whole grains.

• A warm bath with Epsom salts may aid relaxation by allowing magnesium to absorb through the skin.

• Supplementation can be useful, but it’s important to choose the correct form and dosage based on individual needs—ideally under the guidance of a health professional.

Improve Sleep Environment and Habits

• Dim lights in the evening to signal to your body that it’s time to unwind.

• Avoid screens for at least 30 minutes before bed to reduce exposure to stimulating blue light.

• Keep the bedroom cool, dark, and quiet, and reserve it for sleep only.

• Limit stimulating conversations or activities late in the evening.

Manage Fluids WiselyDrink plenty of water during the day, but reduce intake in the hour or two before bed. A small herbal tea earlier in the evening may assist with relaxation without overloading the bladder.

Address the Root CauseIf sleep problems persist, it may be worth exploring underlying factors such as nutrient deficiencies, hormonal imbalances, or chronic stress. A professional health consultation can help identify the root cause and offer a personalised approach to improving sleep naturally.

In SummarySleep issues are complex, but often manageable with a few targeted changes. Restoring quality sleep can have a powerful impact on overall health, energy levels, and emotional wellbeing.

If sleep has become a struggle, consider reaching out for support. A tailored approach can help you identify what’s interfering with your rest—and what to do about it.