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What’s getting in the way of good rest?

Last Modified: July 13, 2025

Diseases & Disorders

This post was written by Amber Leighty, NP, PPG - Integrative Medicine.

Sleep is a foundational pillar of overall health. Yet, it is not a priority in this fast-paced circus we call life. This is why it is so vital that the quality of our sleep matches the precious quantity we are getting.

Good sleep hygiene and routine are optimal for achieving the best quality of sleep. It starts with keeping a good sleep-wake schedule and maintaining a sleep environment that is quiet, dark, and cool. Experts also recommend that you avoid substances that can negatively impact sleep, like caffeine and alcohol, as well as limiting screen time before bedtime.

However, when these tried-and-true strategies fail to bring sleep, it's time to look below the surface. There can be several reasons for feeling exhausted and not being able to sleep. In this post, we'll uncover a few of the most common offenders that can have a substantial impact on your sleep quality.
 

Sleep apnea

Sleep apnea happens when you frequently stop breathing for 10 seconds or longer during sleep. This condition can cause frequent sleep disruptions during the night, making restorative sleep impossible. This, in turn, leads to daytime sleepiness, fatigue, brain fog and exhaustion. Repeated nights can end up leading to insomnia as the brain works to inhibit sleep to avoid apneic events. 

Hormonal imbalances 

Hormonal imbalances from menopause or adrenal dysfunction can cause issues with sleep. Menopause decreases the body's estrogen supply, which leads to mood issues like anxiety, resulting in racing thoughts and difficulty settling down. Additionally, lower estrogen levels can contribute to depression, which causes non-restorative sleep along with early morning awakenings. Low estrogen can also trigger vasomotor symptoms like hot flashes and night sweats, continually interrupting sleep. 

Adrenal dysfunction disrupts cortisol balance. Elevated cortisol levels can cause the "wired and tired" feeling at bedtime, leading to the inability to sleep. They can also be lower in the morning, further exacerbating fatigue throughout the day. 
 

Stress 

Stress is a powerful force to be reckoned with. It can heighten anxiety and cause disruptions in cortisol levels. When the stress response is activated, stress hormones circulate in the blood, causing our heart rate to increase, blood pressure to rise, and our muscles to tense, all of which can further prevent or prolong the time it takes to fall asleep. 
 

Nutritional deficiencies and diet 

Drinking too much caffeine and alcohol, as well as eating too much sugar can cause sleep disruptions. Not consuming enough protein during the day and at dinner can lead to restlessness and negatively impact sleep.  

Magnesium, calcium, vitamin D, and vitamin B6 all help with relaxation and regulate our sleep hormones, so it is crucial to check for any deficiencies and correct them. For example, iron deficiency can aggravate restless leg syndrome, disrupting sleep. 
 

Nicotine 

Nicotine is a stimulant. Using any nicotine products close to bedtime can wake you up. It can cause insomnia, increasing the time it takes to fall asleep and leading to more frequent awakenings at night. It also suppresses the REM or deep sleep stage, which is necessary for healing and recovery.
 

Poor exercise 

Exercise is beneficial for the entire body and has a positive impact on sleep. Regular movement contributes to natural melatonin production. This hormone helps maintain a balanced sleep-wake cycle, making it easier to fall asleep and stay asleep throughout the night. It's also known to lower stress levels and ease tension in the body.

As a society, we naturally breathe shallowly during the day, and exercise promotes deep breathing, which in turn provides better oxygenation and improves the overall quality of sleep at night.
 

Wrapping up 

If you are experiencing trouble sleeping, it is essential to reach out to your primary care provider so you can receive an evaluation and help identify the root cause(s) of your exhaustion and sleep issues. Prolonged periods of poor sleep can significantly impact the entire body's function and negatively affect your overall health and well-being.  

To learn more about the services offered at Parkview Physicians Group – Integrative Medicine, please visit our website here. If you would like to schedule a new patient appointment and establish care with one of our providers, call our office at 260-425-5970.

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