What is Insomnia?
Insomnia is trouble getting to sleep and/or problems staying asleep.
What Causes Insomnia?
It can be caused by stress, health problems, nutrient deficiencies, or a busy mind.
How Do I fight Insomnia?
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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.
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Body Work
Acupuncture and acupressure.
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Aromatherapy
Massage with essential oils of lavender and/or bitter orange.
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Herbal Therapy
Ashwagandha, chamomile, hops, kava kava, lemon balm, passionflower, rhodiola, St. John’s wort, valerian.
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Homeopathy
Arsenicum album, Coffea cruda, Gelsemium, Nux vomica, Rhus toxicodendron, Ignatia.
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Supplements
Calcium, magnesium, melatonin, omega 3s, vitamin B12.
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
