Short answer
To improve your sleep, it is important to maintain a routine, avoid caffeine and gadgets before bed, and also check your cortisol and melatonin levels. For persistent problems, consult a doctor.
Sleep disturbance, which can be caused by stress, hormonal changes or chronic illness.
The mechanism in three steps, and where you can intervene.
Trigger
Stress, anxiety, disruption of circadian rhythms (for example, due to jet lag or night work), use of stimulants (caffeine, alcohol).
Mechanism
Impaired production of melatonin (sleep hormone) and increased levels of cortisol (stress hormone), which leads to hyperactivation of the nervous system.
Symptom
Difficulty falling asleep, frequent awakenings at night, waking up early, daytime fatigue and irritability.
Answer 3 questions to see likely causes and a baseline lab list.
How long has this been going on?
Is there marked fatigue?
Is stress high?
Likely causes
What to check
We will show a preliminary result before registration
Create an action plan in one click with a checklist, reminders, and a timeline.
To improve your sleep, it is important to maintain a routine, avoid caffeine and gadgets before bed, and also check your cortisol and melatonin levels. For persistent problems, consult a doctor.
A baseline panel for the most common causes.
Shows the level of stress hormone, which can interfere with falling asleep.
Evaluates the level of sleep hormone, which regulates circadian rhythms.
Rules out hypo- or hyperthyroidism, which can affect sleep.
Iron deficiency can cause restless leg syndrome, which interferes with sleep.
Low levels are associated with sleep disturbances and daytime sleepiness.
How each marker relates to insomnia.
Insomnia can be caused by psychological factors (stress, anxiety), physiological (hormonal imbalances, chronic pain), as well as external causes (noise, light, uncomfortable bed). It is important to consider lifestyle: caffeine consumption, alcohol consumption, late meals and use of gadgets before bed.
To diagnose the causes of insomnia, tests for cortisol (morning and evening), melatonin, TSH, ferritin and vitamin D are useful. These indicators help identify hormonal imbalances, deficiencies and metabolic disorders that affect sleep.
If insomnia lasts more than 3 weeks, is accompanied by daytime sleepiness, decreased concentration or depression, it is important to consult a doctor. It is also worth seeking help if sleep disorders affect your quality of life.
Many people try to solve the problem with sleeping pills without finding out the cause, which can lead to addiction. Others ignore sleep hygiene (irregular schedule, bright light before bed). It is important to first rule out medical causes and make lifestyle changes.
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Yes, insomnia often accompanies depression, anxiety disorders, hypothyroidism, anemia and chronic pain. It is important to get tested if sleep disturbances are persistent.
A warm bath before bed, reading a book (not from a screen), meditation and breathing exercises will help. Avoid caffeine after 2 pm and heavy meals in the evening.
Melatonin is effective for circadian rhythm disorders (jet lag, night shifts), but for chronic insomnia it is important to identify and treat the cause rather than simply taking supplements.
Yes, low vitamin D levels are associated with sleep disturbances and daytime fatigue. It is recommended to check its level, especially in regions with little sun.
Tracking the level of cortisol, melatonin and other indicators allows you to identify hidden causes of sleep disorders and correct them under the supervision of a doctor.
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