How to overcome insomnia

How to overcome insomnia

Chronic lack of sleep: how to overcome insomnia

What is insomnia

A person who did not sleep enough can not be called kind, reasonable and focused. A downed regime of the day inevitably leads to irritability, nervousness, and a decrease in working capacity. And so every day. And in the long run, insomnia can cause obesity, hypertension, and even diabetes.

How to understand that it’s time to solve sleep problems

According to experts, insomnia is a problem of subjective sensation of sleep. It turns out that if a person is dissatisfied with the quality of night rest, he can be diagnosed with insomnia.

The next criterion in determining insomnia, which you need to pay attention to, is the time to fall asleep. It is believed that «normal» is 30 minutes. If from night to night the process takes a longer period, we can talk about sleep disturbances.

Where does insomnia come from

How to deal with insomnia: 7 recommendations that work

The fight against insomnia should be comprehensive. What to do if sleep problems prevent you from feeling great during the daytime?

Remove Gadgets Away
The bedroom is a place to relax. If you have already gone to bed, take away the gadgets. It is believed that the light emitted from the screen “invigorates” the neurons of the brain, which means that you have to wait a long time for a dream. In addition, the endless signals of the mobile phone will only interfere with rest.

Create an evening ritual
The usual actions that you begin to perform in the evening will set you to sleep. Rituals work at the subconscious level, but are very effective.
For example, you can take the habit of reading briefly before going to bed, arrange family gatherings with stories about the day spent, or take a relaxing bath.

Do not overeat before bedtime
Together with the daily schedule, you will have to work on the diet. Try to have dinner at least 2–3 hours before bedtime. And it should be exceptionally light dishes. Overeating certainly will not improve the quality of sleep. Night rest will be “spoiled” by the active work of the digestive system.
If the interval of 2-3 hours seems too long, shortly before bedtime you can have a bite to eat with fruits or dairy products.

Refuse alcohol as a “sleeping pill”
It is believed that a glass of alcohol will help sleep better. This is a myth that it’s time to stop believing.
A small dose of alcohol can really speed up the process of falling asleep. “Disconnect” as soon as the head is on the pillow. But the dream itself will be very restless. The result will be unwell in the morning.
It would be nice to give up smoking even in the evening.

It’s just not always possible, given that a significant part of the day a person spends at work in closed rooms with curtained windows. And for those who work in shifts, the level of melatonin constantly “jumps”, which slows down the biological rhythm of sleep and wakefulness.

The good news is that melatonin levels can be normalized by providing it from the outside. These are dietary supplements. Such a drug is in the line of Mirrolla products. A completed course will establish a dream by solving the problem of falling asleep, and will also help the body rebuild faster when flying to another time zone.

Sleep Harmony (melatonin) is the best assistant for those who are trying to normalize the regime of the day with the correct sleep and wake cycle. It will also reduce nervousness and the intensity of reactions to stress, and these are precisely the main reasons for the development of insomnia.

Reasons of Insomnia and How to Combat It (The Complete Guide)

Kim Egel is a licensed therapist whose private practice is centered around the concepts of the mind, body & soul connection. Read full profile

Having issues sleeping is a sure fire way to live a less fulfilled life. Personally, I’m a believer that getting enough sleep consistently is one of the best things that you can do for your health. Feeling out of control and powerless over your ability to get a good nights rest can make you nuts.

If you’re struggling with insomnia, this article will help shed some light on the causes and provide resolutions to your sleep issues.

Table of Contents

What Is Insomnia?

In a nutshell, insomnia is the inability to sleep. What’s so brutally torturous about insomnia is that you can be completely exhausted, yet unable to fall asleep.

Insomnia can be an acute issue (short term), meaning that it can creep into your life for a night or a few weeks.

It can also present as a chronic issue, meaning it ebbs and flows and comes and visits you every know and then, although uninvited. Chronic insomnia is diagnosed when the individual suffers at least three nights a week for three months or longer.

Symptoms of Insomnia

There are a spider web of symptoms that can root from insomnia, especially when it shows up chronically in your life. According to WebMD, general symptoms of insomnia can include: [1]

In addition to these general symptoms, insomnia can effect your relationships, career life and limit activities that give you joy, strictly because you don’t have the energy or motivation to do them.

Feeling exhausted really takes a huge toll on your mood, energy level and overall zest for life. Just like any issue, overtime a lot of other consequences can, and most likely will, result. This is so with lack of sleep.

Reasons of Insomnia

Insomnia can strike any of us at any point of our lives. A major cause of sleeplessness is stress and worry.

I know that when I’ve had periods of time where there has been a ton on my mind, it’s resulted in sleep disturbance. I can recall nights just laying there as hours past by.

Below are more detailed reasons why insomnia would come knocking at your door:

According to WebMD, the causes of acute insomnia can include:

According to WebMD causes of chronic insomnia include:

How to Overcome Insomnia

There are, without a doubt, many things you can attempt to do differently in order to get your sleep habits back to a healthy state. Even if you’ve struggled with sleep for years, please know that you can find relief.

Here are 10 tips on how to combat insomnia:

1. Believe That You Can Develop a Healthy Sleep Life

Believing that you can is a huge part in getting beyond any difficulty. If that’s where you need to start, it’s worth really looking at your belief system surrounding what’s possible for your sleep patterns.

Just as if you didn’t believe that you can find love, if you don’t believe that you can find a good groove with your sleep, it will be very difficult to do so.

2. Stay Away from Any Screen Time Before Bed

Everything that you come across is being ingested, including what you watch and listen too.

Be mindful to make time to wind down before bed by disconnecting from anything that’s coming at you. This can be a violent flick or a charged up sports game.

To go further, even if you’re watching something mellow, the blue light from screens can affect circadian rhythms, which can mess up your sleep cycle.

Just as you can feel super loopy after traveling that entails changing time zones, your devices can have a similar effect.

3. Have a Consistent Bed Time

I get it, routines can take the fun away from life, although some routines can guarantee that the fun will keep going around.

Just like little kids need consistency via their routines to avoid melt downs, we, as adults, need to do consistent things for our health to stay grounded.

Having a consistent bedtime routine allows your body to have a flow, which will help it, overall, function at its best.

4. Avoid Caffeine Intake After Noon

I know that asking some of you to avoid caffeine all together is just a hard “No.” Therefore, I’ll ask you to avoid any intake of caffeine after 12pm.

This gives your body time to process the stimulant effects that caffeine has and can potentially really help your sleep cycle.

5. Keep an Eye on Your Alcohol Intake

If you’re struggling with sleep, drinking is one habit that can truly be interfering with your sleep.

Alcohol can cause waking in the night and interferes with sleep quality. It’s deceiving because initially alcohol can make you “pass out” and fall asleep quickly, although the deepest and most restful part of sleep, (REM), rapid eye movement sleep, is compromised when we drink alcohol.

This is why, even if we do sleep sound after a couple drinks, the quality of our sleep was not a pure that it would be without alcohol processing in our bodies.

6. Move Your Body Consistently

I feel like this suggestion is always on one of my tip lists! Getting regular exercise has so many benefits including what it can do for your sleep pattern.

Utilizing up some of your daily energy by moving your body is a win/win on so many levels. It keeps you fit, it keeps you feeling emotionally better, it helps release endorphins and it can improve the quality of your sleep.

If you’re having issues sleeping; try regular exercise. It could be a game changer for you.

7. Don’t Go to Bed Full

When we go to bed full, we are already at a disadvantage because being full is uncomfortable.

Eliminating any states of discomfort is a key step to ensuring that our sleep is going to be higher quality. Be mindful of eating a big meal right before you go to sleep. Your digestive track will be happy not to have to go into busy mode when your system is trying to shut down.

8. Create a Zen Vibe in Your Bedroom

One of the key ways to create an ideal sleep environment is to bring a sense of calm and comfort to your sleep space. If you have the means, invest in nice bedding, buy an essential oil diffuser (lavender oil is great for calming), get some amethyst stones to promote calming and healing energy.

9. Make a List

What do you mean make a list? I mean, that if you find yourself with a racing mind right before bedtime, write your thoughts down.

Take all the mental noise and write it down in a list type format to put it somewhere other than floating around in your head. This action has been so helpful for some of my clients that have struggled with sleep disturbance.

10. Find Flow through Rhythm

There have been times where I have literally self soothed my way back to sleep by finding rhythm. I’ve found rhythm with counting numbers; both backward and forward. Although, I don’t care what you count; just count.

Counting creates rhythm and it also creates a space to focus our thoughts. This is especially true for those of us who have a worried and racing mind.

The Bottom Line

As I mentioned a bit earlier, there is hope for anyone struggling with sleep disturbance. A significant first step toward addressing any issue is becoming more familiar with it.

We can combat this issue with understanding symptoms and causes. Often times, we’ve never been taught that simple, small habits that we’ve been doing can be the gateway to our disturbed sleep patterns. That one shot of expresso after dinner can be a killer for those of us struggling with sleep.

Do your pat to clear up all that you can on your end, but tidying up what’s within your control.

As always, if your symptoms continue there are specialist and other avenues to take. Talk with your medical doctor to get more details of higher levels of assistance toward your sleep.

How to Overcome Insomnia

As many as one in seven people live with long-term insomnia – whether that be disturbed nights, or hours spent lying in bed wide awake. But it doesn’t have to be that way. With help from expert clinical hypnotherapist Andrew Major, we explore the causes of insomnia, and get the low-down on putting sleep problems to bed once and for all

Almost all of us will experience sleep problems at some point in our lives. Whether it’s tossing and turning throughout the night, or waking up every couple of hours, losing out on those precious hours of shut-eye can set us back for the day and can easily spiral into mental health problems.

The point at which sleeping problems turn into insomnia is when they become regular – over months or years. This could show itself in a number of ways, from finding it hard to fall asleep at night, to waking up regularly through the night, or not being able to fall back to sleep again.

When considering what may be causing insomnia, Andrew Major, a clinical hypnotherapist, points to the close link with mental health.

“Some of the most common causes of insomnia are: ongoing stress, pressure, anxiety, and depression, which can creep up on us gradually, leading to excess worry and overthinking – especially when it’s time to sleep,” Andrew explains. “But there may be other psychological reasons causing insomnia, including anger, grief, or trauma.”

According to the Sleep Council, of those who get less than five hours of sleep per night, 21% live with depression and 17% with anxiety. But when it comes to insomnia, it’s a vicious cycle. While mental health problems may be causing sleep problems, lack of sleep can then lead to poor mental health, including low mood, irritability, and problems concentrating – not to mention the added anxiety about not being able to sleep.

“When we don’t get enough sleep, it can reduce problem-solving skills and our ability to cope with stressful situations – leaving us feeling overwhelmed by things we’d previously been able to deal with,” says Andrew. “Getting enough sleep helps us build mental and emotional resilience so that we’re able to deal with the demands, challenges, and sometimes adversity, of modern life.”

Clearly, there’s a lot at stake. And yet, only four in 10 people with insomnia go on to ask for help – something that is particularly common in older people, where 47% believe that nothing can be done to improve their sleep quality.

“Whatever the issue – by taking action to address the underlying causes, and with some simple changes to our daily habits and routines – you can break the cycle of sleepless nights, and learn how to sleep well,” says Andrew.

So how’s it done? Andrew advises that the first step is to take a good look at your daytime habits. For example, consider:

Seeking out professional support can be a big step, but it’s often the start of real focus and change

• How much caffeine do you drink during the day?
• When do you switch off your mobile devices and laptops?
• Do you have time to relax properly before going to bed?
• Do you have a regular and consistent sleeping and waking routine?
• Is your bedroom comfortable, and free from noise and light?

Addressing these areas first can often help us narrow down what may be the root cause of our sleep problems. The next point of call is assessing the amount of physical activity we do each day. Regular aerobic activity calms our bodies and minds, releasing feel-good hormones that help us regulate our moods. Although this doesn’t mean that you need to hit the gym for an intensive workout – gentle activity, such as walking, yoga, or gardening has the same effect.

As a solution-focused hypnotherapist, Andrew’s approach to treating insomnia in sessions includes a type of talking therapy that combines psychotherapy and hypnosis. During hypnosis, the subject goes into a ‘trance’, or a natural relaxed state, using guided relaxation. Once in this relaxed state, it’s then possible to focus on mantras, thoughts, and suggestions that can help them to cope with the stress and anxiety that may be causing insomnia.

Beyond that, Andrew suggests four key ways to take back the night:

Practise positivity

Talk about the positive aspects of the day, and celebrate successes. Your brain triggers thousands of neurons with every thought. Repeating the thought process triggers the same neurons so, when we make a conscious effort to recognise the positive things in life, we build new, helpful thought patterns.

Visualise change and find solutions

What would life be like tomorrow if you slept well? What would you be doing differently? What would friends and colleagues notice about you? Creating a positive expectation, and visualising it happening, will strengthen the likelihood of a positive outcome.

Create good sleep hygiene

Create a plan, identify the things that are easy to change – such as a regular bedtime and waking time, avoiding stimulants before going to bed (e.g. cigarettes and caffeine), get enough exercise during the day, create a quiet, dark, and comfortable bedroom, and remove all electronic screens.

Seek professional support

Seeking out professional support can be a big step, but has many lasting benefits – it’s often the start of real focus and change. Solution-focused hypnotherapy can help you to relieve the symptoms of insomnia in a positive and uplifting way.

With so much of our mental wellness dependent on ensuring that we get good quality sleep, it’s time to start taking shut-eye seriously. And the truth is, it is possible for all of us to get the sleep we need and deserve. Whether it’s making a few small tweaks to your routine, or embarking on a long-term lifestyle change, it’s time to stop counting sheep, and start drifting away to dreamland.

How to Overcome Insomnia

Dr. Nikolas Hedberg

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Approximately 90 million Americans now suffer from some type of sleep disturbance. Rejuvenating sleep is an extremely important and fundamental part of feeling great and healthy. Unfortunately, too many of us are plagued with insomnia and miss out on sleep’s wonderful healing properties. You’ll become more inflamed and more insulin resistant simply by getting 6 hours of sleep or less. Your immune system will also suffer significantly if you don’t get enough sleep making you more prone to colds and the flu. This article will explain what you can do (and what you should avoid) to naturally cure insomnia at home.

Get Into the Rhythm

Getting good sleep is all about balancing your circadian rhythm. The best thing to do to kickstart a healthy circadian rhythm is to expose yourself to sunlight before 8:30 am. When you get up in the morning it is time to tell your brain that the sun is out and it is time to get your body and your hormones going. Step outside and soak up some early morning sunrays or do a brisk walk first thing to get you going.

If your work schedule doesn’t allow this, just try to set up your workspace near a window or get outside as much as you can during the day when you’re on break or during lunch.

What About Exercise?

Exercise can significantly improve your sleep quality. The earlier in the day the better if you are going to exercise, but some exercise is better than none so do it late if you have to. Moderate and intense exercise raises cortisol so if you are going to exercise late in the day be sure it is something light and gentle such as Tai Chi, light stretching, gentle flow yoga, or a walk around the neighborhood.

Stay Away From Drama

Avoid watching television before you go to bed as this can disrupt your sleep. Watching the news can trigger negative emotions such as fear, anger, and frustration which will raise cortisol and adrenaline. Avoid intense movies or reading material as this can stimulate your adrenals which will keep you awake. Read some light fiction or learn something that is easy to understand and pleasurable.

Social media is the perfect way to upset your mind and your rhythm. Social media increases the sleep-disrupting brain chemical dopamine with all the notifications, flashes, arrows, videos, ads, links, and inflammatory posts by your “friends.” Even if you don’t have sleep issues I recommend avoiding social media outlets such as Facebook as I mention in this article on how Facebook could be making you sick.

Stay Consistent

Try and follow a regular sleep schedule. Go to bed and wake up at the same times every day. Make going to sleep a ritual and stick with your plan even on the weekends. Don’t stay up late on the weekend and then try to sleep in. This disrupts your consistency and throws off your rhythm. If you really want to change your life and feel better then commit to a consistent schedule.

The hours you sleep from 10 pm to 2 am are the most restorative so get to sleep early enough so you’re out by 10. I go to bed at 9 pm and read very light material such as fiction and then turn out the lights around 9:30-9:45. You’ll notice a big difference in how you feel if you’ve become a night owl by training your body to go to bed earlier. Don’t try and make a big shift right away. Start with 15-minute increments each night until you are falling asleep before 10.

Also wake up consistently at the same time every morning and shoot for about 7-8 hours of sleep each night. Sleeping longer than that may make you feel groggy for the early part of the day so be consistent when you go to bed and when you wake up.

Can Meditation Help?

Begin a regular meditation practice. Meditation can calm the mind, reduce stress, anxiety and help you get clear on what is important so your mind is not racing. I highly recommend www.calm.com to teach you how to meditate. Just 5 minutes a day to start will begin to work and you can meditate up to 20-25 minutes a day if you can. I like to do a “body scan” meditation before bed which relaxes all the muscles of the body.

I get into more detail on meditation and some great resources to help you meditate in this article.

Practice deep belly breathing like a baby breathes for 5 minutes every day. Try doing it in the evening before bed to reduce tension in your body which will help you sleep. You can tap into your parasympathetic nervous system simply by relaxing and doing deep belly breathing. Your parasympathetic nervous system is your “rest and digest” part of your nervous system which is what you need to be activated for great sleep.

Sleep Caveman Style

Your bedroom should be completely pitch-black. No clock radio, lights or outside light of any kind should be in your sleep space. Even though your eyes are closed, your brain is still receiving light stimuli through your eyelids and your skin which can reduce melatonin levels. To illustrate this, try looking directly into the sun or a bright light with your eyes closed and you’ll see a small amount of light coming through. Even if you wear a sleep mask, your skin still responds to light of all types.

Make sure your drapes completely block out all light from your windows. Turn off all electronic devices with lights or cover them. Even those small red and green LED lights on electronics can disrupt your sleep.

Try Journaling

Journaling is a great way to empty your mind and reduce anxiety. Write down three things that you are grateful for every night. Also, write down anything good that happened to you that day so the last thing on your mind before bed is all the good things in your life.

Try writing down what you need to do the next day in the evening. This helps to clear your mind because now you know exactly what you need to do the next day and you can put it to rest.

Eat Right for Better Sleep

Covering a healthy diet is beyond the scope of this guide but I can give you a few pointers that relate to healthy sleep.

1. Try eating only protein and fat for breakfast without much or any carbohydrates. This sets the tone for healthy blood sugar for the next 24 hours. An egg and vegetable omelet or a protein shake with greens and nuts are two examples of this type of breakfast.

2. Only eat low glycemic carbohydrates for lunch and dinner so your blood sugar remains stable.

3. Some carbohydrates are required for glucose to get into the brain which carries tryptophan across the blood-brain barrier. This will ensure healthy serotonin and melatonin production at night. If you just eat a lot of protein at night with no carbohydrates then it may be difficult to fall asleep.

If you are extremely tired in the morning and are a “slow-starter” then this can mean a couple of things. The first is that you are insulin resistant and your blood sugar needs work. A fasting blood glucose and hemoglobin A1c are good markers for insulin resistance. This also ties in with adrenal function so be sure to get your adrenal hormones checked.

In order to get good sleep you should avoid the following stimulants:

If you’re going to consume caffeine in any form, just be sure to have it before 2 pm. Also, be consistent with it every day. So if you’re going to consume coffee every morning, for example, be sure to drink it at the same time every day. This will help establish consistency in your circadian rhythm.

It is very important to stabilize your blood sugar from the time you eat dinner until you go to bed. Make sure you eat a balanced meal of protein, low-glycemic carbohydrates, and fat. Bed-time snacks may be OK for you but they must be very small, balanced and not contain sugar or processed carbohydrates.

One example of something good to eat before bed is 1-2 tablespoons of almond butter. This is a slowly digesting food that will keep your blood sugar stable while you sleep.

It Could be Your Mattress

It may be time for a new mattress. Did you know that approximately 1/3 of your entire life will be spent sleeping? That means that one of your single most important investments should be in a quality mattress.

I’ve personally used Tempur-Pedic and Chiroslumber with great results. I’ve heard a lot of great things about Helix Sleep which custom builds your mattress so you’ve got just the right firmness.

I won’t get into all the details of mattress buying but the above are three of the best choices out there.

Turn Off the Wi-Fi

Get all of your Wi-Fi devices out of your room when you go to bed. A lot of people sleep with their cell phones right next to their beds which have a consistent Wi-Fi signal running into them. This signal may possibly be going directly through your body depending on where your wireless router is positioned. Give your body a break from Wi-Fi signals and you should notice an improvement in your sleep.

What Can You Drink at Night to Sleep Better?

One old school remedy is to drink warm milk. Casein peptides in milk have been shown to reduce anxiety and help people sleep.

Chamomile tea also helps to reduce anxiety but sometimes it has a paradoxical effect and causes insomnia. You’ll know the first time you try it if it’s not for you. Try 1-2 bags of chamomile tea about one hour before bed. You can combine chamomile with reishi tea which works extremely well for some individuals. Reishi is a mushroom traditionally used for immune system health and infections but it also helps to regulate cortisol production which you need in a healthy range in order to sleep. Steep 1-2 bags of chamomile combined with 1-2 bags of reishi in the evening or before bed to help knock you out.

I have gotten great feedback on Yogi brand “Soothing Caramel Bedtime” tea (Amazon.com) which contains chamomile, skullcap, poppy, and L-theanine. It can be found on Amazon.com or at your local health food store.

What About Your Hormones?

When it comes to hormones it’s all about balance. Cortisol levels are greatest earlier in the day and lowest at night which is your normal circadian rhythm. Cortisol levels fall in the evening and melatonin levels begin to increase as the sun goes down.

Too much cortisol from the adrenal gland will cause insomnia and too little will create blood sugar and adrenaline issues that will wake you up. In addition to keeping your blood sugar stable throughout the day and at night I like to use adrenal adaptogens and phosphatidylserine.

Zinc will lower excess cortisol levels so I have people take Zinc with dinner if their insomnia is due to excess cortisol levels.

Progesterone has a calming effect on the brain and nervous system and can work wonders for menopausal women who can’t sleep due to hot flashes and hormone deficiencies. I like to use natural progesterone cream or liquid drops to improve progesterone levels.

Too little estrogen will cause hot flashes and insomnia, however, too much estrogen will also cause insomnia. It’s important to get your levels checked so we know which of the three estrogens your body makes are imbalanced.

If your blood sugar levels drop too low when you are sleeping then your adrenals may release adrenaline which wakes you up and then it’s hard to fall back asleep. Your blood sugar is also regulated by your liver while you sleep so a clean diet void of sugar, alcohol, processed carbs, and caffeine will keep your liver functioning.

Low Testosterone?

Men often ask me what they can do to increase testosterone levels and the first place I always go is improving the quality of their sleep. There is no greater predictor of testosterone levels in men than getting good quality sleep. If a man isn’t sleeping well and consistently well, no diet or supplement is going to really help his testosterone levels.

What About Thyroid Hormones?

If you are hypothyroid then insomnia is a common symptom. Thyroid hormone is important for proper glucose, serotonin, and melatonin metabolism so it can be difficult to sleep if your thyroid levels are low.

Too much thyroid hormone increases your metabolism and makes you anxious so you’ll have difficulty sleeping. It also creates blood sugar and adrenal imbalances which compound the problem.

Supplements That Help You Sleep

Melatonin

Melatonin is a hormone produced by the pineal gland in the brain with many functions. Your body works with natural circadian rhythms related to night and day. Melatonin’s job is to regulate your body’s response to changes in light as well as changes in seasons such as winter and summer. When it becomes dark, your brain responds by producing melatonin to put you to sleep. Melatonin enhances REM sleep which is your deepest and most restorative sleep time.

Melatonin is manufactured through this process:

Tryptophan (amino acid) ==> 5-HTP ==> Serotonin ==> Melatonin

Nutrients required for this process are vitamin B6, SAMe, iron and a folate-derived compound known as THB (tetrahydrobiopterin). If your ferritin levels(iron stores) are low then you’ll have a hard time falling and staying asleep.

Melatonin levels decline with age due to calcification of the pineal gland and many other unknown factors.

The following are research-backed benefits of melatonin:

These factors may reduce your natural melatonin production:

If you wake up in the middle of the night then you may do best on a time-released melatonin product that slowly secretes melatonin into the bloodstream while you sleep.

Foods High in Melatonin (highest to lowest concentration)

Potential Danger: Melatonin may exacerbate autoimmune diseases such as Rheumatoid arthritis and Lupus. Immune-related cancers such as leukemia and lymphoma are contraindicated. Melatonin is also not recommended during pregnancy, breastfeeding or if you are trying to get pregnant. Do not combine melatonin with corticosteroids or MAO inhibitors.

HTP (5-hydroxytryptophan)

5-HTP is an amino acid that occurs in the human body and is the precursor to serotonin. 5-HTP is currently used to relieve mild to moderate depression, anxiety, insomnia, and fatigue. It has been used in combination with lithium for bipolar (manic) depression at a dose of 200mg three times a day. It has also been shown to relieve migraine headaches at dosages of 200 to 600mg/day.

Fibromyalgia sufferers took 300mg three times a day and showed improvement in sleep quality, depression, insomnia and muscle pain. Double-blind clinical trials have shown 5-HTP to improve sleep quality and the time it takes to fall asleep.

Recommended dose on an empty stomach before bed is approximately 50mg to as much as 300mg. 5-HTP should not be taken with antidepressants and selective serotonin reuptake inhibitors.

5-HTP may enhance the effects of St. John’s wort. Vitamin B6, niacin, and magnesium should be taken on the same day as 5-HTP as they are required for its metabolism.

GABA (gamma-aminobutyric acid) is the main calming neurotransmitter in the body and central nervous system. The recommended dose is approximately 100-500mg before bed.

Inositol

Inositol is one of the best compounds to increase GABA levels. 1,000mg before bed can really work wonders for insomnia related to GABA deficiency. Inositol also supports serotonin so if you have imbalances in that area inositol can help.

L-Theanine

L-Theanine is a non-protein amino acid found naturally in green tea (Camellia sinensis). It is clinically proven to reduce stress, balance mood and improve the quality of sleep. Its mechanism of action is through a direct effect on GABA receptors. The recommended dose is approximately 200mg before bed.

Phosphatidylserine

Phosphatidylserine’s greatest benefit is its ability to lower cortisol levels by optimizing the brain’s relationship with the adrenal glands. After only ten days of high doses of PS, research has shown that excessive cortisol levels can be decreased in healthy men. PS has also been shown to enhance brain function and memory, decrease anxiety and depression, improve mood, and enhance metabolism. It is one of the only substances we know of that can resensitize cortisol receptors that have been desensitized from chronic stress. It is also an antioxidant.

It is very difficult for the body to make PS as it requires many nutrients for production. Supplementation is vital for optimizing adrenal function so cortisol cannot have its negative effects on the body and the thyroid. 100mg taken 1-3 times a day in divided doses or just 100mg before bed can work wonders for some people.

Magnesium

Magnesium has a calming effect on the nervous system and your muscles. It also is important for healthy serotonin metabolism making it a vital mineral for healthy sleep. There are many different types of magnesium but I like glycinate and citrate. Some menopausal women do well with some calcium added to the mix which also helps with sleep.

Herbal Medicines

Dosing for herbs is based on a variety of factors. Consult with your healthcare professional about recommended doses. Herbs can be taken in capsule form, liquid tincture or tea.

Valerian (Valeriana officinalis)

Valerian root has been used for hundreds of years in Europe to relieve insomnia, anxiety, muscle spasms, stress-induced heart palpitations, digestive spasms, hysteria, nervous headaches and menstrual pain. Native Americans would boil the roots into a tea to calm nerves. Valerian root induces the release of GABA in the brain which has mild sedative effects. GABA basically calms the brain and nervous system. Valerian also influences serotonin and norepinephrine levels. Numerous studies have looked at the combination of Valerian and St. John’s wort for depression and anxiety. This combination was shown to be as effective as the drug amitriptyline for depression and more effective than Valium for anxiety without any side effects.

Passionflower (Passiflora incarnata)

Passionflower is traditionally used as a sedative, to calm nerves, insomnia, anxiety, nervousness and as an antispasmodic. Passionflower works well for those who “can’t turn off his or her mind.”

Passionflower actually binds to benzodiazepine receptors in the brain which reduces anxiety thus helping you sleep. The nice thing about passion flower is that it does not have the side effects that medications do such as drowsiness upon awakening, impaired memory, decreased motor coordination.

German Chamomile (Matricaria recutita)

Chamomile has been traditionally used to reduce tension and induce sleep, to relieve menstrual cramps, quiet upset stomach and relieve intestinal cramping. Chamomile is currently used for IBS, insomnia, indigestion, heartburn, PMS, inflamed bowel, peptic ulcers, intestinal cramping and as an ointment for eczema. Chamomile has the same action as passionflower by binding to benzodiazepine receptors. This is best consumed as a tea as noted above with 1-2 bags steeped for 10 minutes. Drink about one hour before bed.

Skullcap (Scutellaria lateriflora)

Skullcap was traditionally used to calm nerves, reduce spasms, stress headaches and for nervous exhaustion. Skullcap is currently used with chamomile, lemon balm, oats, and St. John’s wort for insomnia, anxiety and mild obsessive-compulsive disorder. Skullcap can also help with restless-leg syndrome.

Lemon Balm (Melissa officinalis)

Lemon balm was traditionally used for digestive disturbances. It is currently used for relieving nervousness, improving sleep, reducing over excitability and has a mild sedative effect. Lemon balm also works well as an antiviral topically on the herpes virus. Lemon can be combined with St. John’s wort for seasonal affective disorder. Lemon balm works by enhancing GABA activity thus calming the brain and nervous system but without the side effects.

Lavender (Lavendula angustifolia)

Lavender flowers and essential oils have been traditionally used with St. John’s wort and lemon balm for depression. It has also been used for insomnia, irritability, headaches, digestive disturbances, pain and topically for burns. Add lavender essential oil to an Epsom salt bath in the evening to help you sleep.

Hops (Humulus lupulus)

Hops have been traditionally used as a diuretic, placed in small pillows next to the bed to induce sleep, digestive bitter for nervous stomach and digestive tract spasms, and as a sedative for insomnia, anxiety, nervousness, and tension headaches. Hops are currently used for insomnia-especially those with difficulty falling asleep, restlessness, anxiety, and stress-induced tension.

Kava Kava (Piper methysticum)

Kava works by modifying GABA receptors in the brain, preventing adrenaline uptake and reducing anxiety. Kava was traditionally used to reduce anxiety, reduce spasms, and act as a sedative, diuretic and as a non-alcoholic calming drink. Kava is currently used to relieve anxiety, nervousness, and tension. German studies have shown that kava is as effective a treatment for anxiety disorders as tricyclic antidepressants and benzodiazepines without the side effects. Kava enhances REM sleep without morning grogginess and relieves insomnia. Kava also supports serotonin which helps to regulate your mood, sleep, and pain perception. Kava can be consumed as a tea, tincture, or capsule in the evening or before bed.

The FDA had an issue with Kava in 2002 because of liver toxicity in some individuals but this was simply due to the poor quality control of products. This issue has been resolved so just be sure you are only using high-quality organic Kava.

Ashwagandha (Withania somnifera)

Ashwagandha also known as Indian Ginseng has been traditionally used as an adrenal adaptogen, sedative, anti-inflammatory, nervous system tonic, astringent, diuretic, antispasmodic and to raise low blood pressure. In Ayurvedic medicine, it is used as an aphrodisiac, tonic for exhaustion, anxiety, depression, impaired memory and poor muscle tone. Ashwagandha is currently used to support the adrenal glands, for chronic fatigue syndrome, anxiety, insomnia, hypothyroidism, stress-induced ulcers and male impotence associated with exhaustion and anxiety.

Rhodiola Rosea and Holy basil are additional adrenal adaptogens that help with sleep and balance blood sugar.

Black Cohosh may help insomnia induced by menopausal symptoms such as hot flashes and mood swings.

Other calming herbs include Jamaican dogwood bark (Piscidia erythrina) and California poppy (Eschscholzia californica).

Supplement Summary

If your sleep problems are adrenal/blood sugar related then adrenal adaptogens taken during the day and phosphatidylserine tend to work the best.

If your melatonin levels are low then 1.5-3mg is usually adequate but you may do best on a time-released product if you wake up in the middle of the night.

If your GABA levels are low due to intense stress and anxiety then Inositol before bed usually works. Theanine or any of the herbal medicines mentioned can be added as well.

You may not do well on a formulation, however, due to one or two particular ingredients that aren’t right for your brain. In this case, talk to your doctor about what individual compounds may work best for you.

I like HPA Select by Moss Nutrition for adrenal adaptogen support during the day. It contains Ashwagandha and Rhodiola as noted above. I also like the 100mg phosphatidylserine product from Moss Nutrition and their Sleep Select formula. SereniSelect is another great formula from Moss that contains theanine, GABA, and Holy Basil to help reduce the effects of stress and improve anxiety.

Additional Strategies

I have gotten great feedback on the “Sleep Master Sleep Mask” available on Amazon.com if you don’t have a place to sleep that is completely dark. Remember however as noted above that your skin will detect light in the room.

Additionally, if you can’t sleep due to noise then I recommend the following ear plugs on Amazon.com: Mack’s Pillow Soft Silicone Ear Plugs (Amazon.com).

A white noise machine is just fine to block out unwanted sounds and I like the Dohm-DS machine (Amazon.com).

Knock Out The Blue Light!

Blue light is emitted from device screens, TV’s, and certain light bulbs. Install an app called “Twilight” on Android devices which eliminates blue light and changes the color of your screen to a more reddish tinge so that the blue light from the screen does not create sleep problems.

If you are using iOS devices such as the iPhone or iPad the option to eliminate blue light is built in with a function called “Night Shift.” Here is an article on how to enable Night Shift.

For your computers, I like the free application called flux which reduces blue light and automatically syncs with your time zone.

This color change reduces the frequency of blue light from your device’s screen which tricks the brain so it doesn’t think it is still daytime.

Glasses are also available that eliminate blue light such as the TrueDark Twilight Glasses (Amazon.com) which should be worn 1-2 hours before you go to bed. These actually really work and you’ll start to notice a difference right away. TrueDark also makes Daywalker glasses (Amazon.com) to wear during the day to filter blue and other “junk” lights from messing with your brain.

If you want something cheaper to wear during the day while you’re on the computer I also like these computer glasses from Gamma Ray Optics (Amazon.com).

Ideally, I recommend staying away from computer and device screens all together in the evening. Shut everything down around 5 or 6 and don’t look back.

If you have any electronics in your bedroom that have lights then they need to be turned off or cover the lights with these LightDims to reduce the light (Amazon.com). Even those small red and green LED lights need to be covered.

Certain light bulbs emit more blue light than others. Incandescent and halogen bulbs emit the least amount of blue light. They are the classic soft white bulbs that use the most amount of electricity. Compact fluorescent bulbs are the spiral-shaped bulbs that are energy efficient but they emit the most amount of blue light. The new LED light bulbs also emit quite a bit of blue light despite being the most energy efficient.

Red light bulbs are the most conducive to sleep and pink light bulbs are great as well. Lighting Science makes a pink bulb (Amazon.com) that is designed for healthy sleep. Get all of the compact fluorescent and LED bulbs out of your bedroom and replace them with incandescent or halogen soft white bulbs or go with red or pink bulbs.

Sleep in a Cool Room

One of the keys for many people with insomnia is to lower their body temperature while they sleep. Your recovery ability and your hormones will work the best when your body temperature is on the cool side rather than being warm or too hot.

This can be achieved by lowering the thermostat or sleeping naked. Yes, that’s right, research shows that sleeping naked can significantly improve your sleep and help you overcome insomnia.

Separate Beds?

Humans didn’t start sleeping in the same beds until the industrial revolution. If your partner snores, makes noises, talks, bumps into you or disrupts your sleep in any way, then it may be time to sleep in a separate bed or bedroom. When you’re asleep it is impossible to interact with your partner so it isn’t like you’re losing any time with them if you sleep somewhere else.

Don’t Forget to Snuggle

If you sleep with a partner, make sure you get some physical contact with them before you sleep. Physical contact with another human being increases the hormone oxytocin which actually lowers cortisol. If you choose to sleep in separate beds as noted above you can still get your snuggle time in and then make your way to your own space once everyone has had enough.

Intercourse before going to sleep is completely fine because you’ll still get the benefit of oxytocin production.

Conclusion

Even if you do everything you can from a holistic perspective, you may need sleep medication for a short time. Remember that it is very difficult to overcome any health problem without adequate sleep so don’t hesitate to talk to your doctor for prescription sleep medication. The benefits of achieving restful sleep outweigh the potential side effects. But if you follow these sleep recommendations you should be able to get rid of your insomnia.

Here’s How You Can Overcome Insomnia

You toss. You turn. You stare at the clock and count down the minutes, but sleep still eludes you. There’s a good chance you’re dealing with insomnia, which affects 40 million Americans each year.

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“The idea that everyone needs eight hours of sleep is an old wives’ tale, but you do need to protect your personal sleep quota, whether that’s six hours or nine,” says Nancy Foldvary-Schaefer, DO, MS. “It’s such an important part of your health.”

We talked with Dr. Foldvary-Schaefer about understanding insomnia and some tips in the battle for sleep.

The types of insomnia

Insomnia is a sleep disorder that affects your quality of life. For some, insomnia makes it hard to fall asleep. Others go to sleep quickly but can’t stay that way. And some fall asleep, but not deep enough for good quality rest.

The type of insomnia you have is based on how long you’re affected by it:

One in four Americans experiences acute insomnia each year. It’s more common in women than men and more common in people over age 65. But many don’t know they have it, which is why it often goes undiagnosed and untreated.

The causes of insomnia

Everyone experiences trouble falling or staying asleep at some point in their lives. Work, family and constant access to technology often prevent people from getting enough sleep. Other culprits include:

The symptoms of insomnia

While acute insomnia often resolves on its own, chronic insomnia usually needs treatment. How do you know if it’s chronic? It’s the rule of threes: If your sleep problems happen more than three times a week and last more than three months, you may have chronic insomnia.

People with chronic insomnia also experience daytime symptoms, including:

Losing your sleep battle can affect every part of your life. It can spill into your day as you struggle with fatigue and decreased attention. It’s also associated with conditions such as depression, bipolar disorder and substance use disorder. Eventually, it can lead to heart disease, depression and injury from falls or other accidents.

Tips for taking sleep aids

If you have a string of wakeful nights, you may want to talk to your doctor about trying an over-the-counter sleep aid. “Sleep aids work by activating the sleep centers in the brain and turning off the wake centers,” explains Dr. Foldvary-Schaefer. “But you have to be careful. People start to think they must reach for something to get sleep at night. When that happens, medication can turn an acute case into a chronic one.”

She doesn’t recommend options such as Benadryl® or alcohol. While they seem to help, they don’t enhance the quality of your sleep. Even the short-term relief that comes with taking prescriptions like Ambien® may not outweigh the long-term risks of dependency.

But be sure to talk to your doctor if your sleep aid doesn’t work, does more harm than good or you’re concerned about ongoing insomnia and other symptoms.

To use sleep aids safely, Dr. Foldvary-Schaefer says to follow these tips.

Allow enough time for a full night’s sleep

“Most sleep aids recommend that you devote a full eight hours to sleep, so make sure you are sleeping enough,” says Dr. Foldvary-Schaefer. “You want sleep aids to help you fall asleep, but not leave you groggy the next day.”

When you first try a sleep aid, pick a night when you don’t have to wake up early, drive or make important decisions the next day. And be aware that taking a higher dose than you mean to or not getting enough rest can lead to excessive morning drowsiness. You could also potentially sleepwalk or “sleep”-talk on the phone or send emails and texts.

Sleep aids are designed to help you fall asleep and stay asleep longer, but they shouldn’t knock you out. If you have significant difficulty waking up in the morning, tell your doctor.

Watch for side effects

If you have a history of depression, sleep aids can temporarily make it worse. Headaches and nausea are also possible but not common.

“The medications reduce anxiety and relax your muscles, so you’re more apt to feel drowsy or occasionally have abnormal thinking or hallucinations,” adds Dr. Foldvary-Schaefer. “It’s usually described as a clouded- or foggy-thought process, also known as sleep drunkenness.”

Only take pills for a short time

In most cases, you should only use sleep aids nightly for two to four weeks. If you need help for longer, only take it as needed a few nights a week.

“There aren’t many long-term studies, so we don’t know the effects of being on sleep aids for a long time,” notes Dr. Foldvary-Schaefer. “Some reports show memory and coordination impairment.”

For older people, these effects can be especially dangerous since they’re already at a higher fall risk.

Don’t stop taking a sleep aid suddenly

Quitting cold turkey can cause rebound insomnia, three to four days of more severe insomnia than usual. You can even experience rebound insomnia after a brief use of sleep aids.

Dr. Foldvary-Schaefer recommends gradually weaning yourself off the medications over days or weeks. If you take a sleep aid nightly, for example, reduce the dose over a week or two. Repeat this pattern until you no longer need it. If you’re already on the lowest dose, first stop taking it one night a week, and then slowly eliminate additional nights.

Using Cognitive Behavior Therapy to fight insomnia

Dr. Foldvary-Schaefer notes that cognitive behavioral therapy for insomnia (CBT-i) is probably the most effective treatment for chronic insomnia. CBT-i requires some effort, but it’s proven to help people return to more normal sleep patterns. And bonus: Behavioral treatments are more effective and longer-lasting than sleep aids.

“Cognitive behavioral therapy for insomnia is our treatment of choice,” Dr. Foldvary-Schaefer says. “About 70 to 80% of people have improvement without the use of medication so it’s effective.”

The goal of this ongoing therapy is to help you change your sleep-related thinking, habits, schedules and behaviors. For example, you may need to change your habit of using your bed for activities such as working on your laptop.

CBT-i also includes regular follow-up visits with a behavioral sleep medicine specialist. This therapist may:

To find a sleep specialist, ask your doctor for a referral. But don’t despair if there isn’t one in your area. Other effective options are available, including Cleveland Clinic’s online Go! To Sleep program.

Dr. Foldvary-Schaefer adds that one of the best things you can do to take back the night is stay consistent. “We need to be more mindful of our sleep routines,” she says. “Your brain likes routine.”