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:

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

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.