In my practice, few symptoms are as common as insomnia. There is not a day that goes by where a patient does not tell me they have trouble sleeping at nighttime. **Insomnia** is a condition, or rather, it's a symptom. To help you understand my approach, I want to share the story of a particular patient.
This patient, Craig, is 32 years old. He recently came to my office, sat down, rubbed his eyes, and said, "I just can't shut my brain off at night. I've never been a good sleeper. I tried melatonin in all different strengths. I was prescribed alprazolam (Xanax) and was told I might have **general anxiety disorder**. I was put on an SSRI, Zoloft, which didn't help. I also fear becoming addicted to these medications. Nothing is working. Dr. Resnik, please help me."
What was so powerful about his statement was his plea: "Doctor, what can *I* do to get better?" This is the key. Not asking what I will prescribe, but what he can actively do to improve. This mindset is a fantastic start. This article is about not just treating the condition—the physical health box of **insomnia**—but understanding it. What's happening in his brain and mind? How is his mind making it worse? The goal is to finally create **healthy sleep** through habit, relaxation, and changing your identity.
The Foundation: The Five Pillars of Health
For every patient, we return to the five pillars of health. A **healthy mind and a healthy brain** directly impact pillar number four: sleep. **Sleep is the backbone of all healing**. When your sleep is broken, everything suffers: your memory, emotions, energy, immune system, mood, and physical health. This pillar is so crucial it influences pillar number five, physical health. But we must start with pillar number one: education.
read also: A Proven Technique to Fall Asleep Faster: An Expert's Guide
Pillar One: Education and Mindset - What Is Insomnia?
First, remember that **insomnia is a symptom**, not a condition itself. There are different types of parasomnias, but for this patient, the issue was clear: "I can't sleep at night." The questions I ask are vital: What time do you go to bed? What's your routine? Do you nap? What time do you wake up? Do you use your phone at night? Are you seeing sunlight in the morning?
This is because **sleep is a habit**. Habits come from your subconscious brain, which is wired for efficiency. You don't think your way into sleep; you create the conditions for your brain to fall asleep naturally. Most people, however, see their bed as a challenge. They think, "Oh no, how will I sleep tonight? I have an early meeting. I need to function tomorrow." This preloads the brain with anxiety, shifting from relaxation to panic. The sympathetic nervous system kicks in, increasing heart rate, adrenaline, and cortisol. Your brain is solving a problem, not preparing for sleep.
The Neurology Behind Sleepless Nights
Clinically, we look at what’s happening in the brain. **Sleep is governed by circadian rhythm**, melatonin production, and a balance of neurotransmitters. **Melatonin** isn't a sleeping pill; it's a signal to the brain that it's time to wind down. However, most people, including Craig, overdose on it. Believe it or not, less than 1 milligram of synthetic melatonin is often sufficient. It should be taken 2-3 hours before sleep to cue the brain for preparation.
Sleep occurs in stages: light sleep, deep sleep, and REM sleep. Good **sleep** is about efficiency—getting continuous, uninterrupted cycles. For Craig, using devices before bed and worrying about sleep turned his bed into a battlefield, not a place of comfort.
Shifting Your Mindset: From Challenge to Relaxation
The key to **brain health** is shifting your mindset. The minute you hit the bed, change "I need to sleep" to "I get to relax." You are not an insomniac; you are a human stuck in a brain loop that can be rewired. Affirm that you love sleeping and that your body deserves rest.
A critical strategy is to schedule worry time. You can have three 10-15 minute "worry breaks" during the day. If a worry comes at night, feel curious about it, then mentally file it away in a "file cabinet" to address later. This addresses the worry without avoiding it, which is key.
Techniques like deep breathing, progressive muscle relaxation, and body scans calm the vagus nerve. Visualization, like imagining your mind floating downstream, is powerful. We are relaxing, not climbing a challenging mountain.
Why Suppressing Worry Makes It Worse
It's vital to understand that the brain doesn't know the difference between a real threat and an imagined one. If your mind is racing about whether you'll sleep, it activates the sympathetic nervous system, releasing cortisol and adrenaline. This increases heart rate and mental activity.
Crucially, trying to suppress the worry actually makes it louder through a process called amplification through resistance. The more you push a thought away, the more your brain flags it as important. Replaying fears about medication or addiction reinforces the very loop keeping you awake.
Your prefrontal cortex (the CEO) gets overridden by the amygdala (the fear center). Your brain scans for danger instead of preparing for sleep. **Sleep doesn't come from control; it comes from surrendering.** The shift must be from "I need to sleep or I'll fall apart" to "It's time to rest, and I trust my body knows how to do this." Teach your brain that the bed is a place of safety, not strategy.
Pillar Two: Diet and Nutrition's Role in Sleep
Your **diet** significantly impacts sleep. Avoid caffeine in the afternoon, as it blocks adenosine, the molecule that builds up sleep pressure throughout the day. Watch alcohol intake, as it interrupts REM and deep sleep. Stabilize your blood sugar in the evening, as spikes from sugar or late-night snacks can disrupt sleep.
Sleep is a biological program relying on timing and biochemistry. The two key molecules are melatonin, which signals preparation, and adenosine, which creates the natural urge to sleep. Caffeine disrupts this delicate balance.
Pillar Three: Exercise for Better Sleep
**Exercise** is not optional for good sleep; it's your brain's preparation ritual. It builds adenosine naturally, regulates circadian rhythm, lowers the sympathetic nervous system overall, improves REM and deep sleep quality, and reduces insomnia and anxiety symptoms.
The nuance is timing: intense workouts too close to bedtime can raise body temperature and adrenaline, delaying sleep. It's better to exercise in the morning or afternoon. Movement during the day sets up stillness at night. For patients like Craig, adding 20-30 minutes of movement can shift entire brain and body chemistry, inviting sleep rather than chasing it.Pillars Four & Five: Sleep Hygiene and Physical Health
Pillar four is **sleep hygiene** itself. Maintain a fixed wake-up time, get sunlight in the morning, ensure darkness at night, avoid screens, create a wind-down ritual, and keep your room cool, dark, and distraction-free.
Pillar five is **physical health**. Sleep influences everything: your immune system, metabolism, mood, and pain levels. It is life support for the brain.
You Are Not Broken
I closed my session with Craig by telling him what I'm telling you now. His brain wasn't broken; it was doing exactly what his habits had trained it to do. He was wired to expect stress at night. The good news is that you can train it to expect rest.
Do not identify yourself as an "insomniac." You are a person whose mind is overstimulated and has developed a maladaptive habit. That **habit can change** with education, repetition, and changing your identity. Your brain is neuroplastic.
Sleep is not a reward or a battle; it's a gift.** It's relaxation and enjoyment. You deserve to jump into bed knowing your mind has the power to receive the rest it needs.
*If this article has helped you, please share it with a friend. What is your biggest struggle with sleep? Comment below—I’d love to hear from you and cover more topics on neurological health.*
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