Insomnia is a condition of habitual sleeplessness that affects approximately one in ten individuals and becomes more common as we age. It can involve either the inability to fall asleep, or the inability to stay asleep, or both. Let's explore some insomnia support tips from supplements to lifestyle adjustments.

Causes of Insomnia

Many factors can affect whether or not you are able to get to sleep deeply and soundly on any given night.

Some causes of insomnia include: use of stimulants like caffeine or nicotine, evening eating, evening exercise, shift work, an uncomfortable sleep environment, a weak bladder, and mental-emotional causes, such as worry, grief or stress. Stress can have a large impact on your ability to relax and subsequently get to sleep. Chronic neurotransmitter deficiencies can make it difficult to get to sleep, no matter how well you arrange all other factors, and nutritional deficiencies can reduce your body's ability to produce these important brain messengers. Chronic insomnia is usually caused by a medical condition such as hypoglycemia, hyperthyroidism, restless leg syndrome, arthritis, indigestion or breathing disorders like sleep apnea. Half of all chronic insomniacs suffer from depression or another psychological disorder.

Insomnia Support Options

Nutritional Support

Nutritional support for insomnia should include supplements to address each of the potential causes of insomnia, including stress reduction, optimizing neurotransmitter production, and addressing potential sleep disorders.

Stress Reduction

Stress can be supported with a number of effective and safe nutritional supplements and herbs. A foundation for any stress reduction program should always include nutritional and herbal support for your adrenal glands. Use a combination of B complex and vitamin C along with a herbal adrenal formula that includes Siberian ginseng, licorice, and ashwaghanda or rhodiola. Most people notice that this combination helps to take the "edge" off their stress.

Optimizing Neurotransmitter Production

This is crucial, as these are the chemical messengers that tell your brain when it's time to go to sleep. Melatonin is a neurohormone that regulates your sleep cycle. Often used for jet lag, this supplement helps to "reset" your sleep cycle when it has been disrupted by travel or irregular sleeping.

The amino acid 5HTP is the direct precursor to the neurotransmitter serotonin, which is partly responsible for sound sleep, a healthy mood and feeling calm and happy. The herb St. John's wort can also help to elevate neurotransmitter levels and reduce anxiety and nervousness. Please note that none of these supplements should be taken with prescription antidepressants.

Conventional Treatment

Conventional treatment of insomnia involves sedative or tranquillizing medication. Sedatives make insomnia worse because they induce a sleep that lacks normal REM patterning. They are also psychologically and physically addictive and can increase the risk of certain sleep disorders, such as sleep apnea. Tranquillizer side effects include: confusion, sluggishness, restlessness, anxiety and dependency. Over-the-counter sleep medications have side effects such as agitation, confusion, depression, dry mouth and a worsening of prostate conditions. Overall, individuals on sleep medications are 50% more likely to die in accidents than those who are not on such medications.

Sleep Hygiene

Maintaining regular sleeping habits is an essential component of healthy sleep. Go to bed only when you are tired and do not stay in bed if you are not sleepy. Use the bedroom only for sleep and sex. Get up at the same time each day. Do not nap unless it is a daily routine, and exercise during the day but not before bed. Take a hot bath or shower 1-2 hours before bed. Keep the bedroom quiet and comfortable. If necessary, use a white noise machine to generate background noise to overcome any ambient noise present in your home. Put worries out of your mind and focus your thinking on positive things.

Eating for Sleep

Nutritional considerations for insomnia are as follows. Eat foods containing tryptophan at dinner and for a bedtime snack, such as: warm milk, bananas, dates, figs, nut butter, tuna, turkey and yogurt. Tryptophan is converted into serotonin, which induces sleep and prevents waking. Avoid taking stimulants, tobacco, alcohol, caffeine, heavy meals and cold/flu medications in the evening. Try lettuce juice with lemon for a sleep-inducing drink, as it contains an opium-like substance and an anti-cramping agent.

Important Information

Insomnia is a frustrating and trying condition that can often leave sufferers feeling hopeless and without the restorative time needed to approach their problem productively. If you, or someone you know, is overwhelmed with insomnia, reach out to local support programs or a healthcare practitioner to help you get back on the road to health.

What you can do to help maintain Insomnia :

help Your Body Control Stress With Exercises Like Tai Chi And Yoga.
take Supplements To Optimize Neurotransmitter Production Like Melatonin And 5htp.
take Supplements To Support Adrenal Health. (see List Below)
do Not Drink Coffee, Black Tea, Or Cola; They All Contain Caffeine
eat Plenty Of Fresh Vegetables
do Not Eat Too Late In The Evening.
maintain A Regular Sleep Cycle.
use Relaxation Techniques Like Self Hypnosis

Insomnia Quick Facts

many Insomniacs Go Years Without A Good Night's Sleep.
people With Certain Sleep Disorders Can Wake Up 20 Or 30 Times A Night.
the World's Record For The Longest Duration Is 80 Hours.
sleep Debt Refers To The Amount Of Sleep That You Need To Catch Up On In Order To Function Normally Again.
without Enough Deep Sleep, Depression Can Result.

supplement

dosage

therapeutic effect

chamomile

1-2 cups tea before bedtime. capsules as directed

calms and relaxes.

st. john's wort

300-900mg daily or as directed

helps calm and reduces anxiety, elevates mood. do not use with prescription anti-depressants.

adrenal support formula

as directed

helps the body cope with stress effectively. use one with licorice, ashwaghanda, and siberian ginseng.

rhodiola

as directed

a herb that supports the adrenal glands.

pantothenic acid

500-1000mg daily

supports the adrenal glands.

5htp

100-200mg daily

boosts serotonin production, a neurotransmitter partly responsible for healthy sleep.

calcium and magnesium

calcium 2000mg daily, magnesium 1000mg daily

are natural tranquilizers. calcium deficiency causes restlessness and wakefulness. magnesium is a muscle relaxant.

melatonin

1-3mg before bedtime

a natural hormone that induces sleep and helps to regulate a healthy sleep cycle.

vitamin c

3000-6000mg daily

needed for the body to cope with stress

vitamin b complex plus niacinamide

100mg 1-3 times daily depending on stress level, plus niacinamide 100mg daily.

many of the b vitamins are involved in nervous system regulation and the production of neurochemicals. b3 increases serotonin levels.

valerian

as directed

it is a sedative that has no addictive or sleep altering qualities.

also beneficial for insomnia support:

multivitamins, catnip, chamomile, hops, lemon balm, kava kava, passionflower, skullcap, homeopathic remedies and tissue salts.

for informational purposes only. please consult your health care practitioner before taking natural health care products. click here for full disclaimer.