Why Do I Have Trouble Sleeping?

Understanding the Root Causes of Insomnia and What You Can Do About It

If you lie awake staring at the ceiling, wake up at 3 AM unable to fall back asleep, or drag through your days feeling unrested—you’re not alone. Trouble sleeping affects millions of people and can take a serious toll on your energy, focus, hormones, and long-term health.

You may be wondering:
“Why do I have trouble sleeping even when I’m exhausted?”
“Is it stress? Hormones? Something deeper?”

The answer is often multifactorial. In functional medicine, we don’t just mask poor sleep with sleeping pills—we look for the underlying root causes.

Let’s explore the top reasons you might have trouble sleeping—and what you can do to fix it.

Why Sleep Is So Important

Sleep isn’t just rest—it’s active regeneration. During sleep, your brain clears waste, your immune system resets, and your body repairs tissues and balances hormones.

When you don’t sleep well, it affects:

• Memory and focus
• Mood and mental health
• Blood sugar and weight regulation
• Immune function
• Inflammation and pain levels
• Hormonal balance

Chronic sleep trouble raises your risk for conditions like anxiety, depression, diabetes, heart disease, and even Alzheimer’s disease.

Top 10 Causes of Trouble Sleeping

✅ 1. Cortisol Imbalance and Chronic Stress

Cortisol is your primary stress hormone, and when it’s elevated at night, it can make it nearly impossible to fall or stay asleep.

Symptoms of cortisol dysregulation include:

• Second wind around 9–11 PM
• Racing thoughts at bedtime
• Waking between 2–4 AM
• Fatigue during the day, wired at night

Fix it:

• Avoid screens and bright light after sunset
• Add calming bedtime rituals: stretching, journaling, breathwork
• Try magnesium glycinate or ashwagandha to calm the nervous system

✅ 2. Blood Sugar Imbalances

If your blood sugar crashes in the middle of the night, your body releases adrenaline or cortisol to raise it—waking you up suddenly.

Common signs include:

• Waking up shaky or sweaty
• Falling asleep easily but waking early
• Craving sugar or carbs before bed

Fix it:

• Eat a protein + healthy fat snack in the evening
• Avoid sugary or refined carb-heavy dinners
• Consider adding cinnamon or berberine for blood sugar support

✅ 3. Melatonin Disruption from Light Exposure

Melatonin is your body’s natural sleep hormone. But artificial light—especially blue light from phones and screens—can suppress melatonin production by tricking your brain into thinking it’s daytime.

Fix it:

• Avoid screens for 1–2 hours before bed
• Use blue light blocking glasses or apps
• Get morning sunlight to regulate your circadian rhythm

✅ 4. Magnesium Deficiency

Magnesium is essential for muscle relaxation, nervous system balance, and deep sleep. Most people are mildly to severely deficient—especially if stressed, consuming caffeine, or eating a processed diet.

Fix it:

• Add foods like leafy greens, pumpkin seeds, almonds, and dark chocolate
• Supplement with magnesium glycinate or magnesium threonate before bed

✅ 5. Hormone Imbalances (Estrogen, Progesterone, Testosterone)

For women, low progesterone (a calming hormone) can cause sleep disruption—especially during perimenopause or postmenopause.
For men, low testosterone can also affect deep sleep and REM cycles.

Fix it:

• Test hormone levels with a functional provider
• Consider bioidentical hormone support if needed
• Balance blood sugar, manage stress, and get quality sleep to naturally support hormonal production

✅ 6. Gut Issues and the Microbiome

The gut and brain are deeply connected via the gut-brain axis. An imbalanced gut microbiome, leaky gut, or inflammation can disrupt neurotransmitter production—including serotonin, which is needed to make melatonin.

Fix it:

• Address dysbiosis with probiotics, prebiotics, or antimicrobial herbs if needed
• Avoid food sensitivities and inflammatory foods
• Consider gut testing if symptoms persist

✅ 7. Sleep Apnea or Breathing Issues

Obstructive sleep apnea can cause frequent nighttime awakenings, snoring, and oxygen dips. You may not even realize you’re waking up—just that you feel tired all the time.

Fix it:

• Get evaluated with a sleep study
• Address airway obstruction (nasal congestion, jaw alignment)
• Consider Fotona NightLase® or oral appliances for non-CPAP options

✅ 8. Too Much Caffeine or Alcohol

Caffeine has a half-life of 6–8 hours. Even an afternoon cup can interfere with sleep.
Alcohol may help you fall asleep—but it disrupts REM sleep and causes fragmented, poor-quality sleep.

Fix it:

• Limit caffeine to before noon
• Avoid alcohol within 3 hours of bedtime
• Swap for calming teas like chamomile, passionflower, or lemon balm

✅ 9. EMF Exposure and Poor Sleep Environment

Electromagnetic frequencies (EMFs) from Wi-Fi, phones, and devices can interfere with melatonin production and nervous system calm—especially in sensitive individuals.

Fix it:

• Turn off Wi-Fi and phones before bed
• Use airplane mode at night
• Remove electronics from the bedroom
• Try grounding or earthing sheets to reset your biofield

✅ 10. Lack of a Consistent Sleep Routine

Your body thrives on rhythms and patterns. Going to bed and waking up at different times confuses your internal clock and reduces sleep quality.

Fix it:

• Set a consistent sleep and wake time, even on weekends
• Create a wind-down routine with dim lighting, calm activities, and no screens
• Keep your room cool (65–68°F), dark, and quiet

Final Thoughts: You Can Sleep Better—Naturally

If you’ve been wondering, “Why do I have trouble sleeping?”—you’re not alone. But more importantly, you’re not stuck. Insomnia is not just “in your head”—it’s a biological signal that something is out of balance.

By identifying and addressing root causes like cortisol imbalance, blood sugar swings, hormone shifts, or gut dysfunction, you can retrain your body and brain to sleep soundly again.

Sleep is not a luxury—it’s a necessity. And in functional medicine, we help you reclaim it by healing from the inside out.

At Sheen Vein and Cosmetics, we help patients uncover the root causes of their sleep issues with functional testing, red light therapy, nervous system support, and personalized plans.

📞 Schedule a consultation today to discover what’s keeping you up—and how we can help you sleep better, naturally.

‍