Stress and depression are common triggers for insomnia. Loss of sleep may also be due to illness, disorders or medications. A family doctor can determine the cause and suggest treatment; its important not to ignore insomnia as a lack of sleep and poor sleep quality can decrease the immune system and causes illnesses including more colds and flu.
For most people insomnia is preventable by following a range of precautions and better sleep habits:
- Wind down before bed: pray, reflect, read or have a warm bath. Avoid watching television, listening to loud music and exercising just before going bed as these activities can be stimulating and keep you awake.
- Regular exercise during the day, particularly walking or running, actually improves sleep. Exercise balances hormonal changes which can fortify sleeping patterns. Just be sure to avoid exercising at least 4 hours before going to bed.
- Avoid eating a heavy meal and spicy foods at least 2 hours before bedtime – heartburn and indigestion will not help you sleep. If you have the munchies before bed and must have a bite, try eating long acting carbohydrates such as a whole wheat bread or high-fiber cereal – not sweets and potato crisps.
- Avoid caffeine which is in coffee, teas, as well as chocolate. Caffeine is a stimulant and will also dehydrate you.
- Sleeping too much or taking unnecessary naps during the day can cause fitful sleep at night. This does not provide the deep, restful sleep needed to recharge the body and prevent fatigue. Restrict afternoon naps to a half hour.
- Your wake-up time is just as important as your bed time. Sleeping in too late on a quiet Sunday can disrupt your sleep cycle. Avoid sleeping in for more than an hour past your regular time to prevent insomnia during the week.
- Heed your natural signs of sleep; if you are sleepy go to bed even if it's earlier than your regular bedtime.
- Avoid bright lights in the bedroom. Even a lit clock can be distracting.
- Don’t keep phones, televisions, computers or music in the bedroom. Also avoid distracting clutter that may remind you of all the work you have to do in the morning.
- Avoid late night television. Too much television is emotionally and mentally burdening and can be physically addictive.
Herbal Help for Insomnia
If sleep patterns do not improve over time, a doctor can determine whether there are other causes such as a disorder. Though medication can be helpful in some cases, it is not a quick fix: sleep medications can lose their effectiveness when used regularly and a stronger type is required. Individuals can also become dependent on sleep medications. They’re only a temporary form of relief and not a cure for insomnia.
Herbal remedies may also help prevent or reduce insomnia and should also be used only when needed. These include kava kava, chamomile, nutmeg, valerian and St. John ’s Wort. New medical studies show that chronic insomniacs may have marked deficiencies of essential nutrients such as vitamin B-complex, vitamin C, vitamin D as well as minerals such as calcium, magnesium, potassium and zinc. Eating a balanced diet and taking some supplements may drastically decrease insomnia. Other research in the UK shows that diffusing lavender oil aromatherapy into the air can successfully replace sleep aid medications in some cases of insomnia.
When all else fails, take your mother’s advice and have a soothing, warm glass of milk. Eating calcium rich food or a small amount of protein shortly before bedtime, is sleep-inducing.
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