Originally published March 29 2005
Simple techniques can help reduce persistent insomnia
by Mike Adams, the Health Ranger, NaturalNews Editor
Insomnia can be caused by a variety of different factors, including stress, depression, too much light or noise, too much coffee, jet lag, shift work, and in some cases menopause. Some natural solutions include 1. Avoid taking naps, 2. Use relaxation techniques such as meditation, visualization and yoga, 3. Enjoy physical exercise in the afternoon or early evening, 4. Avoid eating a large meal less than four hours before going to bed, 5. Try acupuncture.
Stress and depression is the common cause of insomnia, except like pain, illness, orthopnea (inability to breathe on lying flat) and depression.
Environmental and lifestyle factors may also cause insomnia such as too much light or noise, an uncomfortable bed, drinking too much coffee or alcohol or eating late, jet lag after a long flight, shift work or withdrawal symptoms (from anti-depressants).
2. Try relaxation techniques; like psychological relaxation such as meditation, visualization, autogenic training and gentle exercises such as yoga can be tried to help decrease stress and thus decrease the build up of these stress hormones.
3. Muscle relaxation; Physical exercise raises your core body temperature and increases your adrenaline levels.
Exercise should take place in the afternoon or early evening since hormone levels lowers after five or six hours, thus promoting a deep sleep.
Exercises right before you go to bed will prevent you from sleeping soundly.
Milk contains tryptophan, a substance that promotes sleep.
5. The food we eat may also effect how well we sleep.
Protein-rich foods like milk, tuna, nuts, whole meal bread, dates and potatoes are rich in an amino acid tryptophan (chemical messenger in the body), which on reaching to the brain approximately an hour later it releases serotonin (hormone) that helps you relax.
6. Large meals should be avoided at least four hours prior to going to bed and avoid caffeine and nicotine.
7. Calcium, magnesium and zinc as well as vitamins B6, B3 and C supplements can help calm the nervous system and so help treat insomnia.
Try to imagine a favorite piece of music or plan a vacation.
Soft calming pastel colors are the best and there should not be a drastic difference in the patterns of your bedspread, curtains and carpets.
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