INSOMNIA

DEFINITION

  • Sleep-onset insomnia - trouble falling asleep in the first place.

  • Sleep maintenance insomnia - difficulty getting back to sleep once awakened or frequent and early awakening

SOME OF THE POSSIBLE CAUSES

  • Pain, discomfort, chronic illness.

  • Poor breathing, sleep apnea

  • Anxiety, tension, depression, fear of insomnia, emotional excitement.

  • Prescription and over-the-counter medications.

  • Nicotine, alcohol, marijuana, and other stimulant use or withdrawal from them.

  • Hypoglycemia or sudden night-time blood glucose drops.

  • Restless leg syndrome, nocturnal myoclonus.

  • Food allergies.

  • Disruptive environment.

SIGNS AND SYMPTOMS

  • Tiredness.

  • Mood issues.

  • Thinking problems.

  • Reduced coordination.

naturopathic care

  • Exercise moderately for 20 minutes a day, keeping the heart rate under 75% of maximum. To find your max heart rate, subtract your age from 220.

  • Tense each muscle for 1 to 2 seconds, then relax. Start with your face and neck, and continue down through the rest of your body. Repeat 2 or 3 times to achieve deep relaxation.

  • Do not nap during the day, unless prescribed.

  • Eliminate stimulants - coffee, tea, chocolate, alcohol, recreational substances.

  • Review OTC medication use, oral contraceptive pill - discuss with your healthcare provider.

  • Consider Magnesium, Vtamin B6, Niacin and amino acids. Talk to a healthcare provider about the correct dosage for you.

HERBAL MEDICINE

One of the most researched herbs to relieve insomnia is Valerian with proven effectiveness comparable to small doses of benzodiazepines. However, some people may experience the opposite effect of Valerian, so a thorough case history is needed to determine its appropriateness. Passionflower, Skullcap, Hops, Chamomile to name just a few, have sedative qualities aiding in promoting sleep.

BEGIN YOUR WELLNESS JOURNEY