By Dr. Jennifer L. Yocum, Licensed Acupuncturist
As an acupuncturist, one of the top issues that patients report is lack of good, quality sleep. We know we should get around eight hours of sleep a night, but we often fall short. From a racing or worry-filled mind to changing hormones to sleep disorders and more, there’s a lot that can interfere with the goal of a good night’s sleep. In this article, I will help you to better understand the critical importance of proper sleep, reveal the hidden culprits behind sleep disruptions, and discuss natural ways to reclaim your restful nights.
The Sleep-Health Connection
Sleep is not just a passive state of rest; it’s an active process crucial for our physical and mental well-being. Have you ever noticed that after a poor night’s sleep, you might feel foggy, unfocused, and have trouble concentrating? During sleep, our bodies perform essential repair and regeneration processes, such as forming or maintain the pathways in our brain crucial to learning and creating new memories (NINDS, 2025). If you are sleep deprived, these processes are also disrupted, leaving your cognition impaired.
Research has shown that lack of sleep can also have profound effects on other aspects of our health as well:
- Heart Health: Sleep affects processes that keep your heart and blood vessels healthy, including blood sugar regulation, blood pressure, and inflammation levels (Watson & Cherney, 2024).
- Immune Function: While you sleep, your immune system produces protective, infection-fighting substances. Sleep deprivation can compromise your body’s ability to fend off invaders (Watson & Cherney, 2024) and can make you three times more likely to catch a cold (Johns Hopkins Medicine, n.d.).
- Weight Management: Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness. Poor sleep can lead to increased appetite and potential weight gain (Watson & Cherney, 2024).
- Mental Health & Mood Disorders: Sleep deprivation can exacerbate symptoms of depression, anxiety, and other mood disorders (Johns Hopkins Medicine, n.d.; Watson & Cherney, 2024).
- Cognitive Decline: Lack of sleep can age your brain by 3-5 years and increase your risk of dementia by 33% (Johns Hopkins Medicine, n.d.)
- Increased Disease Risk: Poor sleep is associated with a higher risk of type 2 diabetes, heart disease, and certain cancers (Johns Hopkins Medicine, n.d.; Watson & Cherney, 2024).
Hidden Sleep Disruptors
As you can see, proper sleep is essential to our well-being and vitality; therefore, it’s important to figure out what may be contributing to your sleep challenges. There are many factors that can interfere with our sleep patterns:
Hormonal Changes
Hormonal fluctuations, particularly during perimenopause and menopause, can significantly impact sleep quality. Many women experience night sweats, hot flashes, insomnia, and an inability to stay asleep during these transitional periods (Askinazi, 2023).
Cortisol, often called the “stress hormone,” can also disrupt sleep patterns when its levels are imbalanced because of its role in the sleep-wake cycle. When cortisol is high from days, weeks, months, or even years of consistent or frequent stress, it can cause increased fatigue and the feeling of being “tired but wired,” which make it hard to get quality sleep (Mistry, 2025).
Sleep Apnea
Sleep apnea is a common but often undiagnosed sleep disorder characterized by repeated interruptions in breathing during sleep. It disrupts sleep quality and can alter certain hormones in the body such as testosterone, growth hormone, aldosterone, and vasopressin. People with sleep apnea may also be at an increased risk for a variety of health issues such as hypogonadism, hypercortisolism, osteoporosis, erectile dysfunction and more (Sleep Center of Middle Tennessee, 2022).
Caffeine and Stimulants
While that afternoon coffee might seem like a good idea, caffeine can linger in your system for hours, making it harder to fall asleep at night. Caffeine can also increase cortisol secretion, further disrupting your sleep-wake cycle (Lovallo et al, 2005).
Poor Sleep Hygiene
In our technology-driven world, many of us are guilty of poor sleep hygiene. This includes irregular sleep schedules, using electronic devices before bed, or working in bed – all of which can confuse our body’s natural cycle.
Sleep and Hormones
You may notice a trend in the effects mentioned above- that sleep and hormones are intricately linked. This is because circadian rhythms (a.k.a., your body’s sleep-wake cycle or internal clock) relies on hormones itself- specifically melatonin and cortisol. Melatonin is produced by the pineal gland in the brain and helps you fall asleep and stay asleep. Cortisol is produced by the adrenal glands and is our body’s natural response to stress. It regulates metabolism and the immune system, and helps you to wake up in the morning.
Sleep deprivation elevates cortisol, which in turn suppresses melatonin. The more trouble you have sleeping, the higher the cortisol climbs due to the stress on your body, and the more out of balance the hormones become. These imbalances then lead to not only the issues discussed above, but can also affect insulin and thyroid levels. They can also create an imbalance in female hormones that can affect fertility issues and other gynecological concerns like polycystic ovary syndrome (PCOS), endometriosis, and worsening of perimenopause and menopausal symptoms (Brighten, 2016).
Reclaiming Your Sleep: Natural Solutions
The good news is that there are many natural ways to improve your sleep quality:
1. Optimize Your Sleep Environment
Create a sleep sanctuary in your bedroom. Keep it cool (60-67°F), dark (consider purchasing blackout curtains if needed), and quiet. If possible, invest in a comfortable mattress and pillows that support your sleeping position.
2. Establish a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
3. Develop a Relaxing Bedtime Routine
Engage in calming activities before bed, such as reading (a not-too-exciting or stimulating book), gentle stretching, or meditation. Avoid screens for at least an hour before sleep, as the blue light can interfere with melatonin production. If you must be on a screen within an hour of bedtime, wear blue light blocking glasses.
4. Mind Your Diet
What you eat can significantly impact your sleep quality. Dr. Marie-Pierre St-Onge, Director of Columbia’s Center of Excellence for Sleep and Circadian Research, suggests that “people who have diets high in fiber and low in saturated fat, sugar, and glycemic index values have the best chance of good sleep” (Columbia University Irving Medical Center, 2024). Consider incorporating sleep-promoting foods into your diet, such as:
- Tart cherries, which are naturally high in melatonin
- Kiwi fruit, rich in serotonin
- Fatty fish, high in vitamin D and omega-3 fatty acids
- Nuts, particularly almonds and walnuts, which contain melatonin and magnesium
- Chicken, turkey, and soy, which are high in tryptophan
- Dark, leafy greens, eggs, liver, beef, oysters, and other foods high in B vitamins
5. Exercise Regularly
Regular physical activity can improve sleep quality. It is ideal to finish your workout at least 90 minutes before bedtime if possible so your body has time to wind down (Nunez, 2020).
6. Manage Stress
Incorporate stress-reduction techniques into your daily routine, such as mindfulness meditation, deep breathing exercises, or yoga.
7. Consider Natural Supplements
Some people find relief with natural sleep aids, but always consult with a healthcare provider before starting any new supplement regimen. Some options to discuss might include:
- Melatonin
- Magnesium
- B vitamins
- Valerian root
- Teas made of chamomile and/or lavender
- Lavender essential oil
When to Seek Professional Help
If you’ve tried these strategies and still struggle with sleep, it might be time to consult a healthcare professional. They can help determine if you need further testing for conditions like sleep apnea, hormonal imbalances, or elevated cortisol levels.
Some tests that might be recommended include:
- Sleep Study: This can diagnose sleep apnea and other sleep disorders.
- Hormone Panel: To check for any imbalances that may need correcting or necessitate further testing.
- Cortisol Test: To assess your stress hormone levels, which can impact sleep quality.
Prioritizing Sleep
As we’ve explored, sleep is not a luxury – it’s a biological necessity. By prioritizing sleep, you’re investing in your health, happiness, and overall quality of life. Start small, be consistent, and remember that good sleep habits are built over time.
Tonight, as you prepare for bed, take a moment to appreciate the incredible healing and restorative power of sleep. Your body and mind will thank you for it. Sweet dreams, and here’s to waking up to a healthier, more vibrant you!
References
Askinazi, O. (2023, July 21). Are your hormones messing with your sleep? Healthline. https://www.healthline.com/health/insomnia/hormonal-insomnia-symptoms
Brighten, J. (2016, June 9). Which hormones affect sleep? The hormone-sleep connection explained. https://drbrighten.com/hormones-and-sleep/
Columbia University Irving Medical Center. (2024, March 5). Eat right to sleep right: an expert in nutrition and public health explains the link between eating, drinking, and sleeping. https://www.columbiadoctors.org/news/eat-right-sleep-right
Johns Hopkins Medicine. (n.d.). The effects of sleep deprivation. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-effects-of-sleep-deprivation
Lovallo, W. R., Whitsett, T. L., al’Absi, M., Sung, B. H., Vincent, A. S., Wilson, M. F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734-739. https://doi.org/10.1097/01.psy.0000181270.20036.06
Mistry, S. (2025, January 28). How to lower cortisol naturally: stress less, live more. HigherDose. https://higherdose.com/blogs/the-high-life-blog/how-to-lower-cortisol-naturally
National Institute of Neurological Disorders and Stroke (NINDS). (2025, February 25). Brain basics: understanding sleep. https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep
Nunez, K. (2020, July 9). Can exercising before bed affect your sleep? Healthline. https://www.healthline.com/health/working-out-before-bed
Sleep Center of Middle Tennessee. (2022, March 9). The connection between sleep apnea and hormones. https://sleepcenterinfo.com/blog/sleep-apnea-hormones/
Watson, S. & Cherney, K. (2024, August 23). The effects of sleep deprivation on your body. Healthline. https://www.healthline.com/health/sleep-deprivation/effects-on-body
Note: This article was originally published in a local magazine for their April 2025 issue. For citation references, please contact Dr. Yocum at https://jenyocum.com/contact/
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