Woman laying in bed holding a pair of glasses and a pillow over her eyes. If you're tired of dragging yourself through the day, find support in restoring your sleep with functional medicine in Orland Park, IL.

It’s 2 am, and you’re lying in bed staring at the ceiling – again. Sound familiar? If so, you’re not alone. Roughly 1 in 10 Americans suffer from chronic insomnia. And another 20% have trouble sleeping from time to time.¹

Whether it’s frequent wakeups or difficulty falling asleep, sleep issues can leave you, quite literally, exhausted. The good news? Many natural sleep remedies can help you relax, fall asleep faster, and improve your sleep quality.

So, if you’re tired of dragging yourself through your day, keep reading. We’ll share top functional medicine tips to help you get a more restful night’s sleep. But first, let’s lay the groundwork with some insomnia basics.

What is Insomnia?

Insomnia is the most common sleep disorder. While it affects millions, it looks different for everyone.

Woman laying in bed awake, If you struggle with insomnia and need sleep support, functional medicine in Orland Park, IL can help you take back your sleep.

Symptoms of insomnia may include:

Difficulty falling asleep
Trouble staying asleep through the night
Waking up too early and being unable to fall back asleep
Waking up feeling unrested
Daytime impairment due to lack of sleep

Chronic insomnia is when you experience these symptoms at least three times a week for three or more months.

The severity and duration of sleep issues vary from person to person. For some, they may be a mild nuisance. For others, they can be debilitating and interfere with day-to-day functioning.

Why Sleep Matters

Man yawning and covering his mouth. With the support of a functional medicine doctor in Orland Park, IL you can begin to get quality sleep and begin to improve your health.

Sleep is when your body recharges its battery. During sleep, your body repairs damaged cells and tissue, flushes out brain waste, makes hormones, and consolidates memories. When you don’t get enough good sleep, all these processes suffer.

On top of that, lack of sleep can affect your mood, cognition, and increase the risk of health conditions like depression, anxiety, high blood pressure, and type 2 diabetes.²

That’s why getting quality sleep is one of the BEST things you can do for your health. If that feels out of reach, don’t worry! This article shares plenty of tips to help you get there.

Root Causes of Insomnia

Functional medicine recognizes that insomnia rarely has one root cause. Often, many underlying factors play a role in chronic sleep issues.

Root causes of insomnia may include:

Circadian rhythm disruption
Poor sleep hygiene
Genetics
Chronic stress and adrenal fatigue
Hormone imbalances (including estrogen dominance, low testosterone, and low progesterone)
Thyroid imbalances
Blood sugar crashes
Nutritional deficiencies
Gut imbalances
Underlying health issues like sleep apnea or acid reflux
Certain medications

Since so many root causes can contribute to insomnia, overcoming it takes a holistic approach. A good place to start? Having a foundation of good sleep hygiene.

Simple Sleep Hygiene Tips

Sleep hygiene is a set of habits that help reset your body’s internal clock (aka your circadian rhythm). These routines can help balance your cortisol and melatonin levels, setting the stage for better sleep.

Woman laying in bed wear a blue silk sleep mask. Improve your sleep hygiene and restore balance to your life with the help of functional medicine for sleep in Orland Park, IL.

Here are some sleep hygiene tips to promote restful sleep:

Stick to a consistent sleep schedule. Waking up and going to bed at set times strengthens your body’s internal clock.
Keep your bedroom dark. Darkness increases melatonin production and signals the body that it’s time to wind down. Use a sleep mask or blackout curtains if needed.
Stay cool. Your core body temperature naturally drops when you fall asleep. A cool bedroom speeds up this process. Experts say 60-67° is the sweet spot. But even dropping the thermostat a few notches can help!
Minimize noise. A quiet bedroom makes it easier to fall and stay asleep. If noise is an issue, consider using a white noise machine or earplugs.
Limit screens for 1-2 hours before bed. Electronics stimulate the brain and emit blue light, which disrupts your circadian rhythm.³
Dim the lights in the evening. Bright lights suppress melatonin production.
Create a relaxing bedtime ritual. Read, stretch, take a bath, journal, meditate, or do some deep breathing. This cues your body to wind down, so it’s easier to fall asleep.
Skip caffeine after noon. It can stay in your system for up to 10 hours and disrupt your sleep. ⁴

Lifestyle Habits to Improve Sleep

Your lifestyle can either support restful sleep or interfere with it. Here are some healthy habits that promote a good night’s sleep:

Sun rising painting the sky orange. With the help of functional medicine in Orland Park, IL you can create a lifestyle that supports restful sleep.

Morning sunlight

Morning sun exposure is one of the best ways to reset your body’s sleep-wake cycle. As a bonus, it also helps with seasonal depression. Try getting at least 10-15 minutes of morning sun within an hour of waking up. Take a walk, sip your morning coffee outside, or eat breakfast al fresco. Too cold out? Sit next to a bright window.

Regular exercise

Physical activity offers a goldmine of benefits for sleep.It can help you fall asleep faster, stay asleep longer, and get deeper sleep.⁵The key is to stay consistent. Aim for 20-30 minutes of moderate exercise most days. However, you may want to pass on vigorous workouts within an hour before bed. Some studies show it can disrupt sleep. ⁶

Stress management

Chronic stress elevates cortisol levels. Over time, this can lead to adrenal fatigue and affect sleep. To keep cortisol levels balanced, make time for daily relaxation practices. Mindfulness, meditation, breathwork, and vagus nerve exercises can all help you relax and keep stress in check.

Eat right for sleep

Eat a blood sugar-friendly diet to prevent nighttime blood glucose dips from waking you. Choose meals with a mix of protein, healthy fats, and fiber-rich carbs to keep your blood sugar stable. And avoid heavy meals and alcohol too close to bedtime. Both can disrupt sleep.

Sleep Support Supplements

Table covered in vitamins. Find support in overcoming your sleep problems with the help of a compassionate functional support doctor in Orland Park, IL.

Sleep supplements aren’t a substitute for good sleep hygiene or a healthy lifestyle. But they can give your body a little extra nudge to help it relax.

Here are some of the top sleep supplements I recommend to my functional medicine patients:

Melatonin – by far the most popular natural sleep aid. Take 1-3 mg 30 minutes before bed as needed to help sync your circadian rhythm.
Magnesium glycinate – a mineral that calms the nervous system and is shown to support sleep.
L-theanine – an amino acid that increases the release of GABA, a calming neurotransmitter that promotes sleep. ⁷
5-HTP – converts into the neurotransmitter serotonin, a precursor for melatonin.
CBD – research is mixed, but some people report sleep benefits from cannabidiol (CBD). It eases anxiety and pain, which may help some people sleep better. ⁸
Tart cherry juice – not a supplement per se, but a rich source of melatonin. While it supports sleep, it’s high in sugar. So, it’s not ideal for diabetics.⁷
Herbs for sleep – many herbs like valerian, passionflower, skullcap, and chamomile have calming effects that help support sleep. ⁷

As a functional medicine doctor, I often prescribe supplements that combine several sleep aids into one product. My personal favorite is Quicksilver’s CBD Synergies SP+. It blends CBD, melatonin, 5-HTP, and GABA with calming herbs like passionflower, skullcap, and chamomile. It’s a powerful mix, and much easier and less costly than buying separate sleep aids.

Holistic Treatments for Better Sleep

Some hands-on therapies can also help balance the nervous system and improve sleep. Here are three shown to be beneficial, all available at our Orland Park wellness clinic:

Acupuncture

Acupuncture is a Traditional Chinese Medicine (TCM) practice that helps rebalance the body and calm the mind. It’s said to increase calming neurotransmitters like GABA and serotonin, while lowering the stress hormone cortisol.^9,10 Studies show acupuncture may help you fall asleep faster, sleep longer, and improve sleep quality. ¹¹

Massage Therapy

Smiling woman laying on her back while another person gives her a massage. Improve your sleep issues and health with the support of functional medicine in Orland Park, IL.

Massage promotes relaxation and triggers the release of feel-good chemicals like serotonin, dopamine, and oxytocin. It can help reduce stress, anxiety, and pain, all of which can interfere with sleep. Regular massage is shown to improve sleep in those with insomnia and pain-related sleep disturbances. ¹²

Chiropractic Care

Chiropractor adjusting a woman's neck. Improve your sleep hygiene and lifestyle to begin thriving again with the support of a functional medicine doctor in Orland Park, IL.

Spinal misalignments can interfere with nerve flow and make it harder for the body to unwind. Chiropractic adjustments help restore your spine’s natural alignment. This can improve nervous system function and reduce pain. While evidence is limited, chiropractic care may indirectly support sleep by easing muscle tension and helping the body relax. ^{13, 14}

Functional Medicine for Insomnia Relief

If you’ve cleaned up your sleep hygiene and lifestyle but are still struggling with sleep, it’s not your fault. Many imbalances can interfere with sleep, even when you’re doing everything “right.”

That’s where functional medicine comes in. Functional medicine doctors identify the root causes that may be contributing to your insomnia. Adrenal fatigue, hormone imbalances, thyroid disruption, chronic stress, gut infections, and even environmental toxins (e.g., mold, heavy metals) can all play a role in sleep issues.

Addressing these underlying factors with a functional medicine doctor can help restore balance to your body. As this occurs, sleep issues often resolve naturally.

Improve Your Sleep with Functional Medicine in Orland Park, IL

Chronic sleep issues can leave you drained and make it hard just to get through your day. If you’ve adjusted your sleep hygiene but are still struggling, it may be time to dig deeper with the help of functional medicine.

As a functional medicine doctor at my Orland Park practice, I help people in the Chicago area uncover the root causes behind their insomnia. Once these imbalances are corrected, better sleep often follows.

Ready to improve your sleep and wake up feeling refreshed again? Here’s how to get started:

Contact us with questions.
Book your first appointment at our Orland Park functional medicine clinic and begin meeting with a functional medicine doctor.
Start your personalized care plan and experience the difference a good night’s sleep can make!

Other Holistic Health Services Provided at Anchored in Health in Orland Park, IL

Anchored in Health offers a variety of services to help calm your nervous system and improve sleep. This includes acupuncture, massage therapy, and chiropractic care. In addition, we offer the Shape ReClaimed program, Vibrant Wellness testing, genetic testing, and thermography. If you live in the Chicago area and want to take a holistic approach toward your health, we’re here for you. Reach out to us today!

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.

The Best Natural Sleep Remedies: A Functional Medicine Guide