Everyone, at some point, knows the pain of a sleepless night. For some, though, this is an all too frequent occurrence.
A few quick facts:
- 10% of adults (and 22% of the elderly) have insomnia disorder [ref]
- Heritability estimates from twin studies show that insomnia is around 50% genetic; genes lend susceptibility along with environmental factors.[ref] Another study broke this down further, finding that most genetic influence is on the type of insomnia where people have a hard time staying asleep rather than difficulty falling asleep. [ref]
- 80-90% of people with major depression experience insomnia of some sort, with about half of them experiencing severe insomnia.[ref]
- Insomnia can be either a problem with initially falling asleep or with waking up in the early morning hours and not being able to fall back to sleep.
Is there an “Insomnia Gene”? well, no… not specifically.
While twin studies point to genetic variants playing a role in insomnia, there isn’t one gene that causes people to get insomnia. It is more complex than that (of course), and there are several different genetic variants that perhaps combine with environmental factors (light, diet, stress) to cause those sleepless nights.
Insomnia Genotype Report:
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Lifehacks:
Basic sleep techniques are the first place to start. Seriously – get all of these in place before resorting to drugs, etc.
- Sleep in a cool room (drop your body temperature to go to sleep)
- Keep it dark at night (blackout curtains are wonderful)
- No electronics before bed (or blue-blocking glasses)
- Consistent bedtime routine (same time, every night, even weekends)
If you are rolling your eyes, thinking that you have done all that with no results, read on…
Here are some suggestions based on studies that fit with the above genetic causes:
If you aren’t already wearing blue-blocking glasses, get a pair and wear them every evening for a couple of hours before bedtime. Be consistent, and give it a good week or two. A study of insomnia patients in a controlled clinical cross-over trial found that blue-blocking glasses worn for 2 hours before bed for seven days increased total sleep time, overall quality, and soundness of sleep.[ref]
Ensure Vitamin A sufficiency:
Several studies have found that vitamin A deficiency changes (and dampens) circadian rhythms. So ensure that you are getting enough vitamin A in your diet. Check your genes to see whether beta-carotene is a good option for you or if you are better off getting Vitamin A from animal sources.[ref][ref] Be sure to also get adequate sunlight for vitamin D if you are taking a vitamin A supplement.[ref]
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Debbie Moon is the founder of Genetic Lifehacks. Fascinated by the connections between genes, diet, and health, her goal is to help you understand how to apply genetics to your diet and lifestyle decisions. Debbie has a BS in engineering from Colorado School of Mines and an MSc in biological sciences from Clemson University. Debbie combines an engineering mindset with a biological systems approach to help you understand how genetic differences impact your optimal health.