Fall asleep fast, sleep through, yet waking up tired! So many just check about duration of sleep, but we dive into the quality of sleep.、Are you always nervous and rushing? You may have high sympathetic tone, that making you difficult to fall asleep and keep asleep.

Hormones — Having hot flushes at night? Could it be oestrogen and progesterone imbalance?

At Ageewell Clinic, we understand that insomnia affects every area of life, from mental clarity and mood to physical health and energy. Our functional medicine approach to insomnia identifies and addresses underlying causes, helping you restore natural, restorative sleep without dependence on sleep aids.

What symptoms are you experiencing?

• Difficulty falling asleep, don’t feel tired at night
• A lot of ruminating thoughts troubling your sleep
• Light sleeper where you’re easily wake up from small noises, temperature change, light exposure
• Frequent midnight awakening
• Waking up too early
• Dreaming a lot

Our assessment process includes:

• Advanced Hormone and Neurotransmitter Testing to evaluate cortisol, melatonin, serotonin, and GABA, identifying imbalances that impact your sleep-wake cycle.
• Micronutrient and Thyroid Assessments (including TSH, free T3, free T4) for deficiencies in magnesium, vitamin D, vitamin B6, zinc and thyroid hormones that can disrupt sleep quality.
• Blood Sugar Testing to identify fluctuations that may be causing night wakings or early-morning awakenings.

Based on these insights, we develop a comprehensive plan for overcoming insomnia, which may include:

• Dietary Recommendations focused on blood sugar stability and nutrients that promote relaxation. Foods rich in tryptophan, magnesium, and B vitamins help support a natural sleep cycle. We also offer guidance on reducing caffeine and alcohol, which can interfere with deep sleep stages.
• Supplement Support such as:

1. 1. Magnesium Glycinate for relaxation and improved sleep quality.
   2. Melatonin to support circadian rhythm alignment, especially for those with delayed sleep onset.
   3. Herbs like Valerian Root and Passionflower to gently promote relaxation before bedtime.
   4. L-theanine and 5-HTP to support calming neurotransmitters and reduce anxiety.
      
      

• Blue Light Management with strategies like blue light-blocking glasses, reduced screen exposure at least 1–2 hours before bed, and morning sunlight exposure to strengthen your circadian rhythm.
• Exercise Recommendations that align with your energy levels and sleep goals. We encourage morning or afternoon activities like walking, yoga, or strength training, which enhance sleep quality without overstimulating the nervous system before bed.
• Relaxation and Breathing Techniques such as:

1. 1. 4-7-8 Breathing to slow the heart rate and calm the mind.

1. 2. Box Breathing (4-4-4-4) to promote relaxation and mental clarity.

1. 3. Progressive Muscle Relaxation to release tension throughout the body.

1. 4. Guided Imagery or Visualization exercises to shift your focus away from stress and toward a calm state.
      
      

• Sleep Hygiene and Environment Optimization, including advice on creating a dark, cool, and quiet bedroom environment, establishing a consistent sleep-wake routine, and avoiding stimulants before bed.
• CBT-I (Cognitive Behavioral Therapy for Insomnia), which addresses patterns of thought and behavior that may contribute to sleeplessness, helping to reduce sleep-related anxiety and build confidence in your ability to rest.
• Journaling Techniques such as:
• Gratitude Journaling to shift focus from stress to positive experiences, easing mental tension before bed.
• Brain Dumping to write down thoughts and tasks that might keep you awake, clearing your mind.
• Sleep Journaling to track habits, sleep patterns, and insights that may reveal patterns affecting your sleep quality.

Our holistic approach addresses insomnia from every angle, empowering you to create a sustainable, restful sleep pattern that supports lifelong wellness. Let us help you rediscover natural, refreshing sleep and restore balance to your life.