How NAUTIE HORMONES Determinants Contribute to Insomnia

Sleep is one of the most vital health foundations, and its disruption has cascading effects on physical, emotional, and cognitive well-being.  Insomnia is rarely caused by a single factor—it often emerges when multiple determinants of health intersect.  Using the NAUTIE HORMONES model, we can see how lifestyle, environment, and physiology interact to influence sleep quality.

N – Nutrition

• Timing and quality matter.  Eating large meals, excess sugar, or caffeine late in the evening can overstimulate the nervous system and disrupt melatonin release. Conversely, poor nutrition can destabilize blood sugar, triggering night waking's.

A – Activity

• Exercise is essential for circadian regulation, but timing counts.  Morning or afternoon exercise supports healthy cortisol and melatonin rhythms, while vigorous evening exercise may raise cortisol and adrenaline, delaying sleep onset.

U – Unfortunate Circumstances (Psychological Stressors)

• Life stress, trauma, or ongoing worries keep the mind racing.  A sense of meaninglessness or purposelessness often heightens nighttime rumination, preventing the mind from unwinding.

T – Technology

• Exposure to blue light and EMFs from screens and devices late at night suppresses melatonin production, altering sleep cycles.  Overstimulation from constant notifications also increases mental arousal.

I – Inadequate Sleep Itself

• Poor sleep hygiene—erratic bedtimes, long naps, or stimulants before bed—creates a vicious cycle, worsening insomnia.

E – Environmental Influences

• Hidden factors like mould exposure, allergens, or noise/light pollution can chronically activate the immune and stress systems, disrupting restorative sleep.

HORMONES

H – Hormone Dysregulation

• Sleep and hormones are tightly linked.  Elevated night-time cortisol from stress or adrenal imbalance delays sleep, while low melatonin reduces sleep onset and quality.

O – Occupational Influences

• Shift work, long hours, and stress-heavy jobs misalign circadian rhythms, contributing to insomnia.

R – Relationships

• Relationship strain, loneliness, or lack of emotional safety can increase night-time anxiety and impair sleep.

M – Meaninglessness

• A lack of life purpose or fulfilment often fuels insomnia, with existential worries surfacing most at night.

O – Over/Underexposure

• Too much artificial light or not enough daylight exposure disrupts circadian rhythms and melatonin production.

N – Narcotics/Medications

• Certain drugs, including stimulants, steroids, or even poorly timed supplements, can interfere with natural sleep architecture.

E – Elixirs/Supplements

• Some “health” supplements (like late-day B vitamins or ginseng) may worsen sleep when taken at the wrong time.

S – Social Inequities

• Economic stress, job insecurity, or social disadvantage create chronic stress loads that impair sleep resilience.

Conclusion

Insomnia isn’t just a sleep disorder—it’s a reflection of imbalances across multiple determinants of health.  By addressing these factors systematically through the NAUTIE HORMONES framework, we can uncover hidden contributors, rebalance physiology, and restore restful, restorative sleep.