Six Sleep Disruptors and How They’re Showing Up in My Practice: A Second Quarter Reflection
As a sleep-focused clinician, I often think in rhythms—daily, seasonal, cyclical. Every few months, I pause to reflect on what’s unfolding in my practice: what patterns are emerging, what my patients are experiencing, and how we’re working together to restore rest.
This spring and early summer, six sleep disruptors have appeared again and again. And each time, I’m reminded how the three core pillars of my work—acupuncture, functional medicine, and breathwork—form a steady, three-legged stool beneath the healing process.
Restless Sleep + Digestive Imbalances (like SIBO)
What it feels like: Trouble staying asleep, restlessness, or anxiety that seems unrelated to digestion—but turns out, it is.
What’s really going on: SIBO (Small Intestinal Bacterial Overgrowth) can create inflammation and disrupt hormonal balance, making sleep elusive.
“I often see the connection between digestion and sleep issues, and SIBO is a common culprit. It can create inflammation and hormonal imbalances, which in turn disturb sleep. Addressing gut health is often a key to deeper rest.” — The Deep Blue Sleep, Chapter 9
How I approach it: Functional medicine supports with herbal antimicrobials, short-term diet shifts, and tracking fermentation gases with home tools. Acupuncture helps calm the nervous system, and breathwork supports the shift from overthinking to grounded presence. Often points to the overthinking type sleeper.
Waking Too Early (3 a.m. and beyond) from Chronic Stress
What it feels like: Falling asleep fine, then waking early—sometimes at 3 a.m.—and feeling wired or unable to go back to sleep.
What’s really going on: Long-term stress patterns activate the HPA axis, keeping the nervous system on alert even in the middle of the night.
“This is the most typical pattern for the overtaxed type. Stress is the leading cause of this insomnia... the intense daily stress exposure leads to these early morning awakenings.” — The Deep Blue Sleep, p. 222
How I approach it: Acupuncture can soothe the overactive nervous system, reminding the body it’s safe to rest longer. We use tests such as an adrenal saliva test to look at cortisol patterns and use supplements and herbs that correct this. Often points to the overtaxed type.
Menopause and Hormone-Related Sleep Disruption
What it feels like: Hot flashes and/or night sweats, or just feeling a bit too warm, frequent waking, or a vague but persistent feeling of sleep “not working” anymore.
What’s really going on: Hormonal shifts—especially low progesterone and estrogen—disrupt temperature regulation and deepen stress reactivity.
“The most common reasons women have sleep disturbances include hormonal imbalance. Low hormones can also lead to muscle loss and increase the chance of sleep apnea.” — The Deep Blue Sleep, p. 176
How I approach it: Functional medicine offers hormone testing and supplementation, while acupuncture regulates the hypothalamus and helps reduce hot flashes. Breathwork, especially Buteyko, helps calm sympathetic overdrive. Often points to the depleted or overthinking type.
Mold Exposure and Sleep Fragmentation
What it feels like: Restless sleep, irritability, or the feeling that something “pulls” you out of sleep without cause.
What’s really going on: Mold and other environmental toxins increase inflammation and cortisol, irritating the nervous system.
“Mold is an exogenous toxin... inflammatory and stressful and tend to increase cortisol and other stress hormones.” — The Deep Blue Sleep, p. 215
How I approach it: Functional medicine tools like urine testing for mycotoxins and gentle detox support are essential. Acupuncture soothes the reactive nervous system. Often points to the overburdened type.
Luteal Phase Insomnia (Menstrual Cycle–Linked Disruption)
What it feels like: Trouble sleeping in the second half of the menstrual cycle, often with anxiety, irritability, or physical tension.
What’s really going on: A shortened or weakened luteal phase often signals low progesterone, which makes sleep harder to maintain. Along with this, estrogen dominance can add to the imbalance.
“A short luteal phase may cause insomnia issues and indicate deficient progesterone.” — The Deep Blue Sleep, p. 177
How I approach it: Functional hormone testing and acupuncture to support progesterone. Often paired with calming breath practices. Often points to the anxious or overtaxed type.
Restless Sleep & Sleep Apnea (Often Undiagnosed)
What it feels like: Tossing, turning, frequent waking, and waking up unrefreshed—even after 8 hours in bed.
What’s really going on: Sleep apnea can silently prevent deep sleep. Inflammation, poor breathing patterns, and undiagnosed anatomical issues may be involved.
“Sleep apnea can cause you to wake up gasping for air, or simply toss and turn all night... It’s common to feel unrested even after what seems like a full night’s sleep.” — The Deep Blue Sleep, Chapter 10
How I approach it: We look at root causes, reduce inflammation, and use Buteyko breath retraining to re-pattern breath at night. Often points to the anxious or overthinking type.
Final Thoughts on These Sleep Disruptions
Each of these sleep disruptors may look different on the surface—but underneath, they speak to the same thing: a body asking for deeper safety, and a system ready to rebalance.
This is why I continue to trust the dance between acupuncture, functional medicine, and breathwork. Together, they offer a path back—not just to better sleep, but to wholeness.
If you recognize yourself in any of these patterns, you’re not alone. And I’d love to support you on your path toward rest.
📘 Check out The Deep Blue Sleep – A roadmap to fall asleep and stay asleep naturally
