Insomnia

Insomnia

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What is it? Insomnia is trouble getting to sleep and/or problems staying asleep.

What causes it? It can be caused by stress, health problems, nutrient deficiencies, or a busy mind.

Lifestyle

Establish regular exercise and sleep routines. Stop caffeine after 4 p.m. and screen time an hour before bed. Try yoga, hypnosis, biofeedback, progressive relaxation, guided imagery, or meditation.

Body work

Acupuncture and acupressure.

Aromatherapy

Massage with essential oils of lavender and/or bitter orange.

Herbal therapy

Ashwagandha, chamomile, hops, kava kava, lemon balm, passionflower, rhodiola, St. John’s wort, valerian.

Homeopathy

Arsenicum album, Coffea cruda, Gelsemium, Nux vomica, Rhus toxicodendron, Ignatia,

Supplements

Calcium, magnesium, melatonin, omega 3s, vitamin B12.

 

Sources: 

Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes ($18.95, Healing Arts, 2007)

“Do You Have Trouble Sleeping? More Magnesium Might Help” by Forrest Nielsen, USDA, www.ars.usda.gov, 7/9/07

“Exercise Is No Quick Cure for Insomnia,” Northwestern University, 8/15/13

“Magnesium Supplementation Improves Indicators of Low Magnesium Status and Inflammatory Stress in Adults . . . with Poor Quality Sleep” by F. H. Nielsen et al.,Magnes Res, 12/1/10

Medicinal Herbs by Rosemary Gladstar ($14.95, Storey Publishing, 2012)

“Melatonin (N-acetyl-5-methoxytryptamine),” 11/13, www.MayoClinic.com