Did you know that approximately 30% of adults experience insomnia at some point in their lives? (1) Insomnia not only disrupts your nights but also leaves you feeling drained during the day. It is characterized by difficulty falling asleep, staying asleep, or waking up too early and being unable to fall back asleep. Research—and often personal experience—shows that individuals with insomnia are more likely to experience daytime fatigue, irritability, and difficulty concentrating (1). A variety of factors can contribute to insomnia, including stress, caffeine intake, irregular sleep schedules, poor sleep habits, and underlying medical conditions such as sleep apnea (2). 

The Science of Sleep, Energy & Your Brain: How It All Connects 

Sleep impacts more than just how rested you feel—it plays a critical role in how your body manages stress, processes energy, and maintains long-term health. In the following sections, we’ll explore how stress and caffeine disrupt sleep, why poor sleep habits drain your energy, and how sleep loss can contribute to chronic health issues. 

The Energy-Sleep Connection 

While you’re awake, your brain uses stored energy in the form of glycogen. As you go about your day, glycogen levels decrease, and a compound called adenosine begins to build up. Adenosine plays a key role in energy transfer within cells and also makes you feel sleepy. The longer you’re awake, the more adenosine accumulates—leading to that familiar sense of fatigue. 

When this process is disrupted—such as by insufficient sleep or excessive caffeine—your body may not store enough glycogen, and adenosine can accumulate in a way that makes you feel drained and low on energy (3). Sleep helps clear excess adenosine, which is one reason you feel refreshed after a good night’s rest. 

Stress and Sleep: A Delicate Balance 

Chronic stress activates the HPA axis (hypothalamic-pituitary-adrenal axis), a neuroendocrine system that controls your body’s stress response. When overactivated, the HPA axis disrupts sleep by interfering with adenosine’s natural ability to promote rest (4). 

Caffeine can also interfere with sleep by blocking adenosine receptors in the brain, preventing you from feeling sleepy even when adenosine levels are high. Once the caffeine wears off, the built-up adenosine may hit all at once, causing an energy “crash.” 

Sleep Disruption and Long-Term Health Risks 

Inconsistent sleep patterns, such as staying up late watching TV or scrolling through your phone, can further dysregulate adenosine buildup and clearance (5). Exposure to blue light from screens affects your circadian rhythm, the body’s internal clock that responds to light and darkness (6). This interference can lead to insomnia and energy depletion (5–7). 

Sleep isn’t just about energy—it’s also essential for overall health. Chronic sleep deprivation has been linked to obesity, heart disease, weakened immunity, and type 2 diabetes (8). It increases cortisol, the body’s primary stress hormone, which can lead to insulin resistance and weight gain. 

During sleep, the body undergoes vital repair processes—especially in the heart and blood vessels. Poor sleep habits can increase blood pressure, inflammation, and susceptibility to illness (8). 

Evidence-Based Strategies to Combat Insomnia 

Getting quality sleep isn’t just about feeling rested—it’s a cornerstone of your physical and emotional well-being. Let’s explore practical strategies to beat insomnia, boost your energy, and support long-term health. 

1. Set the Stage for Sleep 

Be sure to have a regular sleep schedule. Go to bed and wake up at the same time every day—even on weekends! Your body will thank you if this schedule aligns closely with natural light cycles, such as sundown and sunrise, which support a healthy circadian rhythm (10). 

Set up a comfortable sleep environment so that your bedroom is a calm, restful space. This could include decluttering, investing in a good mattress or mattress topper, choosing the right pillow, and using soft, cozy blankets or crisp, clean sheets. Even making your bed each morning and returning to a neatly made bed at night can enhance sleep comfort (11). 

2. Eat for Restful Nights 

Tryptophan, an amino acid, and melatonin, a hormone that regulates the sleep/wake cycle, both support better sleep. Tryptophan is converted into serotonin (the “happy neurotransmitter”) and then into melatonin. While melatonin is produced naturally in the body, it can also be found in certain foods. 

Eating plant-based foods rich in tryptophan can improve sleep quality. Studies have shown that tryptophan supplementation can reduce the time it takes to fall asleep, and foods rich in this amino acid may offer similar benefits (12). Although many associate tryptophan with the post-turkey-dinner drowsiness, plant-based sources like pumpkin, chia, sesame, flaxseeds, walnuts, almonds, lentils, beans, edamame, oats, and spirulina are excellent options. 

While few foods contain significant amounts of melatonin, tart cherries, pistachios, and goji berries do stand out. Consuming these foods alongside tryptophan-rich items may help improve sleep over time. 

3. Time Your Caffeine 

Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep and relaxation; when it binds to receptors, it signals the brain to wind down. By blocking these receptors, caffeine keeps the brain alert and delays sleepiness. 

To avoid disrupting sleep, caffeine should be consumed no later than 6 to 8 hours before bedtime. Since it takes this long to metabolize, consuming caffeine closer to bedtime can impair sleep quality (9). 

4. Move More, Sleep Better 

Regular physical activity can enhance sleep quality and reduce fatigue. Moderate aerobic exercises like walking, swimming, or cycling can help you fall asleep faster and experience deeper sleep. However, timing matters—exercise too close to bedtime can be stimulating. Aim to finish your workout at least 90 minutes before bed to allow your body to wind down (13). 

5. Unwind to Rest Well 

Stress and anxiety are common contributors to insomnia. Incorporating mindfulness and relaxation techniques—such as meditation, deep breathing, and progressive muscle relaxation—into your routine can lower stress levels and promote restful sleep. Research has shown that mindfulness practices can significantly reduce insomnia symptoms and enhance overall well-being. 

6. Get the Right Help 

If insomnia persists despite implementing these strategies, consider consulting a healthcare provider, sleep specialist, or airway-focused dentist. They can evaluate for underlying medical issues and recommend appropriate treatments. In some cases, targeted interventions may be necessary to effectively manage chronic insomnia (9)

Sending Health Your Way!

The Tula Clinical Team

Austin MS, RDN, CSR, LDN, CD
Aubree RN, BSN