View source for Insomnia - Female

== What Does It Mean? ==

* Insomnia in females is characterized by difficulty falling asleep, staying asleep, or experiencing restorative sleep, leading to daytime fatigue and cognitive dysfunction.
* This condition can be associated with hormonal fluctuations, stress, neurotransmitter imbalances, poor sleep hygiene, or underlying medical conditions.
* Functional medicine aims to address the root causes of insomnia and restore sleep quality through lifestyle interventions, targeted supplementation, and addressing physiological imbalances.

== How Did We Get Here? ==

=== Root Causes & Contributing Factors: ===

* Hormonal Fluctuations: Changes in estrogen and progesterone levels, especially during menopause, perimenopause, or the menstrual cycle, can disrupt sleep patterns.
* Cortisol Dysregulation: Chronic stress and adrenal dysfunction may lead to high nighttime cortisol, preventing deep sleep.
* Neurotransmitter Imbalances: Low levels of serotonin, GABA, and melatonin can contribute to sleep difficulties.
* Nutrient Deficiencies: Low levels of magnesium, B vitamins, and zinc may impair sleep regulation.
* Sleep Hygiene & Environmental Factors: Poor sleep routines, blue light exposure, and irregular schedules can negatively affect circadian rhythms.

=== Signs & Symptoms: ===

* Difficulty falling or staying asleep.
* Waking up frequently throughout the night or early in the morning.
* Daytime fatigue, brain fog, and difficulty focusing.
* Increased irritability, mood swings, and stress sensitivity.
* Increased cravings for sugar and caffeine due to disrupted sleep patterns.

=== Lab Test Findings ===
The following lab tests help assess insomnia and its underlying causes:
{| class="wikitable"
|'''Lab Test Name'''
|'''Expected Changes'''
|'''Reference Range'''
|-
|IGF-1
|Altered
|150.00-250.00 ng/mL
|-
|Magnesium, Serum
|Decreased
|2.20-2.50 mg/dL
|-
|Progesterone (Female)
|Decreased
|700.00-1100.00 ng/dL
|}

== How Do We Treat It? ==
Treatment focuses on balancing hormones, supporting neurotransmitter function, and improving circadian regulation.

=== Supplement Protocol ===
{| class="wikitable"
|'''Supplement'''
|'''Function'''
|'''Dosage & Frequency'''
|-
|Magnesium
|Supports muscle relaxation and nervous system balance
|2 capsules with or without food, daily
|-
|Cerenity PM
|Supports neurotransmitter balance and relaxation
|4 capsules without food, daily
|-
|Botanicalm
|Herbal support for calming and sleep regulation
|2 capsules with or without food, daily
|-
|Melatonin
|Regulates sleep-wake cycles and circadian rhythm
|10 tablets with or without food, daily
|}

=== Additional Lifestyle Interventions: ===

* Regulate Sleep Hygiene: Maintain a consistent sleep schedule, reduce blue light exposure, and create a cool, dark sleep environment.
* Limit Stimulants & Alcohol: Reduce caffeine and alcohol intake, especially in the evening.
* Support Circadian Rhythms: Prioritize morning sunlight exposure and establish a relaxing bedtime routine.
* Manage Stress & Anxiety: Incorporate relaxation techniques such as meditation, breathwork, and mindfulness to lower cortisol levels.
* Optimize Nutrition: Increase intake of sleep-supporting nutrients, such as magnesium-rich foods, omega-3 fatty acids, and tryptophan-containing proteins.