Insomnia

Sleep is essential to our health and well being. Unfortunately many Americans have trouble either falling asleep or staying asleep. According to the National Sleep Foundation, 50 million Americans suffer from sleep deprivation. On average we should be receiving approximately eight hours of sleep per night.

Insomnia is a symptom with many different causes. Many individuals have disorders such as restless leg syndrome or even sleep apnea, which occurs when one stops breathing during sleep. Insomnia can be a result of  sleep walking, too much noise or light, lack of exercise, chronic pain, too much caffeine or tobacco. Other causes may include depression, menopause, too much nicotine, alcohol or sugar, too many supplements before bed, and even stress.

Herbs and Supplements to consider

Melatonin is a supplement that induces sleep and regulates the sleep/waking cycle. This supplement is best used when taken approximately two hours before bed time.

Calcium is a supplement that has a slightly sedating affect and calms nerves.

Magnesium is a supplement that has a muscle relaxing affect. Both Magnesium as well as Calcium affects the same part of the brain that sleeping pills affect.

Passionflower, Valerian and Chamomile tea, act as nervines, nervines not only soothe the nervous system, but reduce anxiety, relieve muscle aches and depress the nerve function which can essentially disturb sleep.

Kava Kava is used as a natural agent for eliminating anxiety. It also produces a calming affects which allow you to rest more successfully.

Other considerations

Stick to a sleep schedule

Avoid or limit naps

Exercise and stay active

Avoid caffeine, alcohol and nicotine and other stimulants before your bedtime

Make sure that the bedroom, sheets, pillow and mattress are all comfortable 

Try a Relaxing hot bath

Avoid large meals before bed

Place and inhale Lavender or Peppermint Oil on all pulse points such as the wrists and temples  (produces a calming relaxing affect, relieves mild anxiety and depression)

 

**Please consider speaking with your physician for other methods to eliminate insomnia