Insomnia
Inability to sleep at a time when the person expected sleep
to occur.
The difficulty may be in either falling asleep or remaining asleep, or both.
This disorder may be primary or secondary to some other health concern whether illness, condition, or
circumstance.
Primary insomnia
exists when there are no signs or symptoms of a mental or physical
condition
to account for the sleep disturbance.
Secondary insomnia
is usually explained by the existence of a condition that causes
anxiety, stress, or pain;
or by the use of a drug or substance that interferes with sleep.
The need for a careful sleep history is obvious, in addition to a careful search for
mental or physical causes of insomnia, it is important that evidence of insomnia be
obtained. It is also important that the bed partner be questioned about the persons sleep
history. A great variety of medicines are available for insomnia. Their use on a short
term basis may be advisable however, all may have undesired side effects, such as
overdose, habituation, tolerance, addiction, daytime drowsiness, lethargy, or amnesia.
Insomnia should not be treated continuously with any drug or medication
There is strong evidence that indicates nutritional support
is effective in addressing this condition.
Always Start Here First
in this order it does and can work immediately
for best results take on a
regular basis so the body has some reserves
of nutrients when it needs them to rest and repair
Calcium-Magnesium Chelate
Deficiencies are associated with sleep disorders
Calcium is known for its calming effect, Use a chelated form.
Magnesium is required to balance with the calcium and relax
the muscles and calms the brain
Optimum Health Essentials™
A complete complex of B vitamins Aids very well in promoting a restful state
This
Multi-Vitamin and Mineral formula with a high B complex in a green
food base with selected herbs for, supplies commonly deficient
nutrients. This is a high quality pharmaceutical grade,
hypoallergenic formula. Heals mouth sores, protects against anemia,
protects skin tissues, important for brain function and digestion.
Inositol
Known for its ability to effectively enhance REM sleep
Melatonin
A natural hormone that is a precursor to tryptophan, which promotes a sound sleep state
1.5mg. on a daily basis 1 hour before bedtime. If this is not effective, increase the
dosage up to 6mgs. in gradual increments.
DHEA
A naturally occurring hormone that has been shown effective in
improving sleep quality
Pantothenic Acid
Excellent nutrient for stress related conditions
Hops [Standardized],
Kava Kava
[Standardized],
Valerian Root
[Standardized],
Passion Flower
[Standardized],
Scutellaria
galeriaculata (Skullcap)
Although all of these herbs are recognized as safe
for use in overcoming
insomnia.
Best results come from rotating among several, it is recommended not to rely on one herb
on a regular basis. Use these herbs at bedtime, and yes these to can become
habit forming as well. Remember, you want your body to rest not be dependent
upon anything.
Avoid alcohol, tobacco, caffeine
Small amounts of alcohol can help initially, however, inevitably this will interfere
with deep sleep cycles.
Although tobacco may seem to have a calming effect, nicotine is a neurostimulant and may
cause sleeping problems. Caffeine is a stimulant and may disrupt sleeping.
Try eating foods rich in natural tryptophan such as;
Turkey, bananas, yogurt, tuna, milk, wholegrain breads, dates, or nut butters
(not peanut
butter).
Grapefruit at bedtime is also a good choice.
Avoid foods containing tyramine which increases a brain stimulant called Norepinephrine
such as;
Pork (bacon, ham, sausage), sugar, tomatoes, spinach, eggplant, potatoes, cheese,
chocolate and wine
Avoid decongestants and other cold medications
Although these products contain substances that cause drowsiness, they can act as a
stimulant in some people.
Regular exercise is very important
in improving sleep quality, has a enormous effect on overall feeling of wellbeing and a
persons ability to cope with stress, and most of all being able to relax. Ever
chopped wood for two hours? yes, exhaustion works wonders for the body and soul
Use the bedroom only for sleeping and intimacy.
Do not use the bedroom for any other activities, reading, watching television, or
eating
Avoid taking naps during the day.
Consider meditation
these techniques have shown to be helpful when it comes to relaxing and getting your sleep
patterns back to normal. Try putting troublesome worries out of your thoughts, think of
things that bring uplifting thoughts to mind, past experiences that have made you laugh,
feel good etc.
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