Insomnia is defined as the inability to fall asleep or stay asleep during the course of the night. Insomnia effects 30% of the population – people are walking around chronically sleep deprived. even when you spend enough hours sleeping but keep walking regularly, you suffer because your body and mind don’t have the deep sleep they need to repair.
Anxiety, stress, caffeine, alcohol, certain medications, aging, depression, and hormonal imbalances can all contribute to this condition. if you experience serious sleeping problems, you probably should seek professional advice and suggestions on relieving the problem.
The causes of insomnia vary. here are some things that interfere with sleep:
- Alcohol can help to make a person sleepy, but can then disrupt serotonin levels in the brain, interrupting sleep.
- Caffeine generally has a stimulant effect on the body.
- Some foods consumed during the early-to-late evening can lower blood sugar, contributing to insomnia.
- Some over-the-counter medications, including pain relievers and allergy medications, contain stimulants that interfere with sleep.
- Unresolved stress can lead to anxiety, which can lead to insomnia.
- Older people can have a difficult time sleeping deeply and well because of the gradual deterioration and decline in body function.
- Hormonal imbalances can cause insomnia in both men and women.
There for it’s important that anyone experiencing insomnia on a regular basis see a doctor for a correct and complete diagnosis before taking any over-the-counter medications. Drug makes you dizzy so you thought you are sleeping but you are not.
Things to do to improve your sleep:
- Limit the amounts of sugary foods. Too much sugar can cause blood sugar to peak and fall, thereby affecting sleep patterns.
- In the evening, eat whole grains and good sources of protein foods, especially milk and turkey, rather than white-flour foods or junk foods.
- Discuss any over-the-counter medications you are taking with your healthcare professional to see if the medications are contributing to the insomnia.
- If stress is a problem, learn how to deal with it effectively by taking a program taught by a stress-management expert.
- Exercise regularly. Exercise can help reduce stress and can also help with positive changes in the body’s hormones. for many people, insomnia disappears when they begin a program of regular exercise.
- Establish a set bedtime and routine, and try not to vary them. Eventually you’ll train your body to become sleepy at that time.
- Eliminate physical barriers to sleep-make in investment in your health. if you sleep with a snorer, buy earplugs. if you need a new pillow or mattress, buy it. Try soothing tapes or nature sounds to help you drift off.
- Get a hormonal blood test to make sure this important system in the body is working effectively.
Supplementation can also help:
- Calcium synergistic with magnesium: 400-500 mg, take 1/2 hour before bedtime.
- Passionflower or Valerian root or Kava Kava root, take 1/2 hour before bedtime. These herbs have the calming effect. Try them one at a time to see which calm you best.
- Melatonin: start with 0.5 mg and increase by 0.5 mg up to 3 mg until you find your effective dose. take 1/2 hour before bedtime (Note: it is still advised that you discuss with your doctor prior to use)
