Insomnia
At some stage in our lives we experience a sleep problem. It is estimated that up to one third of the population currently suffers from insomnia.
Insomnia rears its ugly head in a variety of ways, often falling asleep is a problem and one can spend hours tossing and turning before sleep finally comes. For some falling asleep is not a problem at all, however staying asleep may prove a challenge and it can lead to many early awakenings and hours staring at the curtains until daylight arrives.
There are a variety of factors that may play a role in the onset of insomnia and may include the following:
- Stress
- Anxiety
- Depression
- Caffeine
- Alcohol
- Chronic pain
- Shift work
- Restless legs
- Environmental change
One of the most important factors in alleviating disrupted sleep patterns is to try to find the root cause.
If, for instance, shift work is affecting sleep patterns then a change in rota to day work or constant nights may be beneficial. Massage, acupuncture, chiropractic and the bowen technique may be of use if you have chronic pain and can help to clear up the underlying cause.
Stress, anxiety and depression can be amongst the most common causes of insomnia and lifestyle and dietary changes may provide significant assistance towards relieving symptoms.
Caffeine and other stimulants such as cigarettes are a frequent factor in disrupted sleep patterns and stress. Caffeine in tea, coffee, energy drinks and chocolate stimulate the stress glands to produce hormones that keep us awake. It is best to avoid these at least 3 hours before bedtime and keep coffee and tea intake to 2-3 cups a day only. An even better idea is to switch to a caffeine free alternative such as redbush (rooibos) tea, herbal or fruit teas or hot milk with cinnamon just before bed. Chocolate consumption should be kept to an ideal of once a week and energy drinks are best avoided completely.
Alcohol may help you to get you to sleep initially but stimulates the body to wake up after a few hours. Keep to a healthy intake of 1 –2 units a night or avoid completely.
One important factor that is often overlooked is poor blood sugar control. It involves highs and lows that cause the body to release hormones inefficiently and put everything out of balance. It is best to avoid all white goods such as white breads, pasta, rice and biscuits and cakes. Replace these with wholegrain alternatives such as wholemeal breads and pasta and brown rice. Oats make a very good blood sugar balancing breakfast. Avoiding sugars, sweets and chocolates is also important.
Fibre has a stabilising effect on the blood sugar and so a good intake of at least 8 portions of fruit and vegetables a day is ideal. Eating regular meals can also reduce dips in blood sugar and a small snack such as oatcakes with peanut or pumpkin seed butter or a banana with hot milk can be of use an hour before bed.
Nutritional supplements have also shown some startling improvements. If you have poor blood sugar control the mineral chromium has been shown to help with blood sugar regulation and a supplement of 200-600 micrograms a day may be of use.
Rhodiola and magnesium have both been shown to be of benefit during anxiety or stressful periods and many people have reported that anxiety levels fall on 200-400mg of magnesium a day. This level may also improve restless leg syndrome.
The amino acid 5-HTP is a pre-cursor to serotonin, which is responsible for mood and sleep patterns. This may explain why many people prescribed anti-depressants find an improvement in their sleep patterns also. 5-HTP is best taken an hour before bed with a carbohydrate snack such as a banana or slice of toast. This increases the uptake in the brain and enhances its actions. It is non-addictive and may be used long term. It is not advised to take 5-HTP supplements whilst on anti-depressant medication or in conjunction with St Johns Wort as they all have the same effect.
To get the most out of a 5-HTP supplement it would be wise to ensure you have a good intake of the co-factors needed for its conversion. This would include vitamins B6, B3, folic acid, biotin and zinc. Higher Nature produce a product called Serotone which provides 5-HTP with all the co-factors. Call 0800 458 4747 or see www.highernature.co.uk for more details.
The herbs valerian, passiflora and hops have been used traditionally for insomnia as they have mild sedative effects and can be useful for reduction in anxiety.
Setting a routine before bed can help switch the mind off and prepare the body for sleep. A hot bath with essential oils aids muscle relaxation and reading a novel may take your mind of day-to-day worries. Lavender has good relaxing properties and lavender pillow sprays can be effective.
A certain amount of exercise a day can help to reduce anxiety and depression and get sleep patterns back on track. Aim to do 20-30 minutes each day and avoid taking part in exercise after 8pm.
The inability to sleep can often leave us feeling exhausted and irritable. A few small alterations may be all you need to break the cycle. If you are not sure what the root cause of your problem is then it may be worth seeking advice from a nutritional therapist or an integrated medical doctor.