It can take form of unable to fall asleep when going to bed or waking up during the night and not being able to fall back asleep. It affects 30% of elderly and one out of 10 North Americans. 50% of insomnia disorders are attributed to anxiety, stress, or depression.
Common causes:
- Emotional or mental disorders.
- Chronic illness such as Fibromyalgia, Arthritis, Parkinson's.
- Diet: eating late at night, too much food, indigestion, coffee consumption.
- Jet lag
- Medications such as beta blockers or decongestants.
- Lack of Calcium and magnesium.
- Sedentary lifestyle!
- Restless leg syndrome, sleep Apnea may also be the cause of insomnia.
Recommendations:
- Supplement with Calcium and magnesium (it has a calming effect).
- Melatonin 2 hrs before bedtime (It is a natural hormone to promote sleep used occasionally only and do not give it children).
- Herbs: Valerian root, lemon balm, kava kava or hops in tea form before bed.
- Food that promotes sleep to be eaten at dinner time or as a snack before bed: banana, figs, dates, nut butter, turkey, yogurt.
- Food that stimulate your brain and to be avoided at night: cheese, sugar, chocolate, bacon, ham, sausage, sauerkraut, tomatoes, spinach and eggplant.
- Do not eat large meals in the evenings.
- Avoid alcohol, caffeine, and nicotine 6 hrs before bed.
- Go to bed when tired, establish regular sleeping patterns, do not watch Tv in bed, do not read or watch stimulating programs, use your bedroom only for sleep and sex, sleep in a dark quiet room with a comfortable temperature.
- Take a hot bath before bed, exercise regularly.
- Put your worries out of your mind and concentrate on pleasant memories.
Have you tried acupuncture and Chinese Medicine? It works wonders for sleep.
No comments:
Post a Comment