2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
Do you suffer from insomnia? Do you have difficulty falling asleep? Do you wake up at night and have trouble falling back to sleep? Do you wake up before the dial completely exhausted?
Living with insomnia can be really frustrating and overwhelming. Quality sleep is the key to optimal he alth; it is undeniable that lack of sleep affects he alth.
You are not alone
Sleep disorders are very common: nearly one in ten people suffer from it. Nearly 50% of cases are related to depression, anxiety or stress. But insomnia can also come from several disturbances such as a digestion problem, hypoglycemia, muscle or joint pain, a respiratory problem, hyperthyroidism, restless leg syndrome, hormonal imbalance, fatigue of the adrenal glands…etc. The job of a licensed naturopath is to properly identify the causes of insomnia and find natural solutions to correct the situation.
Did you know that a lack of nutrients such as calcium and magnesium can wake you up and keep you from falling back asleep at night? As a general rule, a poor diet as well asbad lifestyle habits such as eating late, rich, fatty or sweet before bed can cause poor sleep.
Physical activity
Let's not forget the lack of physical activity which can also contribute to insomnia. So put on your sneakers and get some fresh air, you'll sleep better, guaranteed! The key to success is consistency, not intensity. According to some studies, the minimum amount that has an effect on the brain is 20 minutes 3 times a week, at an intensity that allows you to talk at the same time, but not sing.
How many hours?
It's hard to say exactly how many hours of sleep you need, because everyone is different. For some 5 hours is enough, for others 8/9, or even 10 hours are necessary to be efficient and not experience energy drops during the day. The important thing is that you have enough sleep for you, so if you wake up refreshed and go through your day without losing energy, then you have enough sleep.
A few tips
- Do not eat a large meal 3 hours before bedtime.
- Eat in the evening foods rich in tryptophan, an amino acid involved in the production of serotonin, a neurotransmitter essential for sleep. Nut butter, tuna, turkey, yogurt, banana, date, fig, milk are high sources of this amino acid.
- Avoid alcohol, coffee and nicotine 4-6 hours before bedtime. These stimulants disrupt sleep cycles. Nicotine, although it appears to have a calming effect, is actually a neurostimulant that can cause sleep problems.
Establish a routine to restore the he althy sleep cycle
- Go to bed only when you are tired;
- Don't stay in bed if you can't sleep;
- Establish a sleep cycle, try to get up at the same times;
- Don't nap during the day, especially after 3 p.m.;
- Exercise, but not 2 hours before bedtime;
- Take a hot bath 1-2 hours before bedtime. You can add drops of essential oils, such as chamomile or lavender to the bath water;
- Use a relaxation, visualization or meditation technique in the evening;
- Write down your worries on a piece of paper to clear your mind;
- Ventilate your room, and sleep with the door or window open if you don't have an air exchanger, to allow oxygen to circulate;
- Turn off wireless, turn off your cell phone;
- Avoid the computer, television and even telephone conversations, they can increase your cortisol level (stress hormone) and disturb your sleep.
Some people wake up at night because they are hypoglycemic, their sugar level drops too low, therefore cortisol increases which tends to keep them awake. A small protein snackin the evening can solve this problem, for example plain Greek yogurt, ricotta or cottage cheese.
Natural products and insomnia
Scutellaria (Scutellaria lateriflora)
Nerve tonic par excellence, skullcap reduces pain and calms spasms. It excels in cases where stress causes concentration or memory problems, insomnia or hypertension. Skullcap does not excite or dull, it soothes.
Drink 2-3 cups a day to really feel its calming effect, leave to infuse for 15 minutes or take the tincture of the aerial parts in flower, punctually or over long periods.
Chamomile and catnip tea has interesting sedative effects. To be taken in the evening.
Calcium has a calming effect, it can be combined with magnesium, a muscle relaxant, to better assimilate calcium and maintain a good balance between these minerals. There are ready-made formulas on the market that can be taken ideally in the evening. Look for 1500mg-2000mg calcium and 1000mg magnesium daily.
Some nutritional deficiencies, such as iron or copper, can cause insomnia.
If you wish to have a complete naturopathic check-up, do not hesitate to consult a certified naturopath.
A safe bet: a B complex
Formerly called the stress vitamins, the B-complex nourishes the nervous system as well as the adrenal glands. B vitamins are at the heart of ourenergy production, they act as cofactors (activators) in several mechanisms of the body. For example, you need vitamin B6 to turn the amino acid tryptophan into the neurotransmitter serotonin. Few people do not benefit from the addition of a B-complex in an activated form. But beware: not all vitamin B complexes are created equal. Do not hesitate to meet a certified naturopath who will be able to advise you. Be aware that the birth control pill taken over a long period leads to vitamin B deficiencies.
5-HTP (5-Hydroxytryptophan) is a precursor to serotonin it helps you stay asleep at night as well as have continuous quality sleep. Warning, it should not be combined with antidepressants.
Balance Your Hormones
The woman will be more prone to suffer from insomnia because of her hormonal variations. A hormonal imbalance during premenopause could affect the he alth of the brain, the nervous system and by extension, sleep. Estrogen affects brain production and balance causing frequent awakenings. Do not hesitate to consult a licensed naturopath to help you achieve balance.
Insomnia is a he alth problem that can come from different imbalances, it is the job of a certified naturopath to flush out the culprits and correct the imbalance through the use of natural products. Above all, do not tolerate poor quality sleep and solve your problem as soon as possible. Visit www.manaturopathe.com
