Insomnia is a symptom of a sleeping disorder characterized by persistent difficulty falling asleep or staying asleep despite the opportunity. It is typically followed by functional impairment while awake.
Inability to sleep; restless sleep; sleep prematurely ended or interrupted by periods of wakefulness.
Primary insomnia: inability to fall asleep, possibly associated with serotonin deficiency.
Maintenance (or secondary) insomnia: the patient can fall asleep but then wakes later, and may then remain awake or have disturbed sleep for some time. Possibly associated with dopamine imbalances.
Note: Insomnia is generally not considered a disease, but rather a symptom, usually of anxiety, depression or pain.
If the primary problem is due to pain, refer to PAIN protocol; if due to depression, refer to the section on DEPRESSION.
Insomnia is often caused by stress.
Lack of sleep caused by insomnia is distressing and can lead to stress-related illness and difficulty working during the day.
Disturbed or inadequate sleep and may be characterised by difficulty falling asleep, frequent or sustained awakenings, early morning awakenings or persistent sleepiness despite sleep of adequate duration.
Chronic insomnia is associated with increased plasma levels of ACTH and cortisol.
Aims of Treatment:
Improve the ability to fall and remain asleep.
Decrease the overall level of arousal. Support the nervous system and the body's stress response; decrease ACTH and cortisol levels.
Treat any associated conditions: anxiety, depression, pain.
SUMMARISED TREATMENT STRATEGY
- NUTRITION TO AID SLEEP
- ENHANCE NEUROSEDATIVE TRANSMITTERS
Contributing Factors:
- Caffeine
- Anxiety
- Alcohol
- Food sensitivities
- Blood sugar disorders
- Pain
- High-fat diet
- Depression
- Lack of exercise
- Drug use
- Tension
- Stress
We use various naturopathic principles to treat the cause and look for the disharmony in your body and mind to bring your body back to balance. Please see below a brief treatment (Rx) protocol and reference guide, with choices to help improve your health and wellbeing. Click on the headings and links within for more treatment information.
Aim towards a healthy before bed routine. Below is just a guide! Aim for 7 – 9 hours sleep.
- Do not eat after 8.00 pm (Intermittent fasting may help). Preferably do not eat 2 hours before bedtime. Do not have any stimulants (e.g. coffee) after lunchtime.
- Exercise sometime in the afternoon. If you are physically tired by a good work out/nice walk/swim/bike ride/yoga/pilates or whatever activity you enjoy this helps encourage a good nights sleep.
- Set your alarm to activate a bedtime routine – dinner, shower, massage, herbal/homoeopathic remedies/ tissue salts. Nutritional Drink – herbal tea, golden milk (coconut, almond milk) etc. Reading. Listening to calming music. Meditation. Set your alarm to also wake up at the same time every day.
- Prepare your bedroom to be device-free zone. Nothing electronic in your bedroom. Design your space to be inviting to sleep, cozy, comfortable with a beautiful ambience that appeals to you. Uncluttered and clean.
- Bedding natural cotton, linen or bamboo sheets – any natural material that can breathe and be soothing to the skin.
- Well ventilated bedroom.
- 9.00 – 9.30pm – Warm bath or shower. If having a bath using essential oils that you like to soothe your senses and listen to music that is relaxing allowing your thoughts to flow away. Candles can be nice also to create a beautiful ambience. Bicarb Soda added to the bath is a nice option to soothe sore muscles and relieve tension.
- Drink a magnesium drink or supplement (basica/disporal/mag phos etc) – soothing and nutritive to the nervous system.
- Nutrition: – Calcium and Magnesium are alkaline, nervine, soothing minerals. Add more of these foods into your diet. Tryptophan converts to the soothing neurotransmitter serotonin. Foods high in tryptophan are eggs, cheese, pineapple, tofu, salmon, nuts, seeds, milk, honey, turkey, figs, bananas, dates. Golden Milk using coconut or almond milk with spices such as nutmeg, turmeric is a soothing before bedtime drink.
- Serotonin isn’t found in foods, but tryptophan is. Foods high in protein, iron, riboflavin, and vitamin B-6 all tend to contain large amounts of this amino acid. While high-tryptophan foods won’t boost serotonin on their own, there’s one possible cheat to this system: carbs. Carbs cause the body to release more insulin, which promotes amino acid absorption and leaves tryptophan in the blood. If you mix high-tryptophan foods with carbs, you might get a serotonin boost.[1]
- Melatonin – a natural chemical produced by the body to induce sleep. This chemical peaks at night time and can be used to promote sleep. Often used by shift workers. This is also available homoeopathically.
- Flower Essences: using flower essences to emotionally calm and soothe your mind and mental state give excellent results and important to consider adopting to your health & lifestyle routine. Some well known essences are: Aspen, White Chestnut, Rock Rose, Mimulus, White & Purple Nymph Waterlily, Rose Cone Flower, Blue China Orchid, Brown Boronia, Purple Flag Flower, Hops Bush, Hybrid Pink, W.A. Smokebush, Fairy/Cowslip Orchid, Pink Fairy Orchid, Dampiera, Agrimony, Chicory, Crab Apple, Crowea, Elm, Filaree, Harvest Brodia, Hound’s Tongue, Lavender, Paw Paw, Red Chestnut, Shasta Daisy, Zinnia
- Futurplex Essences: Spiritual Clarity, Incident Release, BioEnergy Protection, Inner Voice, Etheric Body, Sexuality, Kundalini-Chi, Meditation, New Hope, Harmony, Inner Balance, Relax Thoughts, Changing Patterns, Adaptation, Mind Body Harmony, Fear-Energy Release, Happy Motherhood, New Born Tranquility, The Inner Child, Letting Go, Encouragement, Flexibility, Love Within
- Herbal Teas – something you enjoy e.g. green tea, passionflower, chamomile, linden (lime-flowers), oat straw, nettle, red clover, lavender.
- Herbal Insomnia/Nervine Formula some of the favourite – Valerian, Passionflower, Hops, Skullcap, Hypericum, Linden (Lime Blossoms), Chamomile, Red Clover.
- Massage your body with coconut oil or a lovely essential oil blend that you enjoy. If you can have someone massage you then even better.
- 9.30 – 10.00 pm Reading in bed – bedtime story for children etc is a lovely way to relax and unwind and your body will get used to this bedtime routine. Something nice! Don't read any work material or study books even if it is tempting. You deserve to treat yourself at the end of the day. Don't be tempted to watch the news, read it on your device and start emailing.
- 10.30 pm Sleep – Sweet dreams
Trust me! Put a bit of time into creating a before bed routine and gorgeous space to sleep. Create your own home spa/ beautiful bedroom and dedicate the time to unwind every night! The new bedtime routine will soon become a positive lifestyle activity that your body will crave and you will reap the benefits of a healthy night sleep.
If you have a family with young children everyone benefits. Kids love routine and they grow up way too fast. You will look back at this time with beautiful memories snuggled up with your little ones breastfeeding, reading and seeing them sleep so peaceful. Enjoy x
If you are experiencing these conditions, I can guide you into wellness – BOOK NOW for a Naturopathic Consultation.
Tissue Salt Rx
Indications
Ferr Phos:
Drowsy in the daytime, but sleepless at night.
Kali Phos:
For children who cry and scream during sleep; dream; dream; twitch muscles; yawn; stretch or sleepwalk. Give a warm drink before bed and again in bed if necessary.
Nat Phos:
Insomnia associated with stomach pain or discomfort.
Silica:
For nervous excitable children who feel the cold.
Homoeopathy Rx
Indication
Below is a quick reference guide for low potency (1x – 30C) homoeopathic remedies safe for home prescribing. Make an appointment for a professional consultation and prescription for more information.
Aconite:
Restless from frights causing the patient to thrash about in bed; when there is twisting and turning and the person can’t seem to settle. Insomnia caused by panic, fright, shock and nightmares. Restless sleep, tossing and turning, worse from fear or fright.
Argentum (LM formula):
Helps alleviate insomnia associated with stress. Beneficial during times of stress. Helps relieve stress, nervous tension and mild anxiety.
Arnica montana:
For when overly tired and unable to settle down.
Sleepless from muscular pains and aches. Bed feels too hard. Jet lag.
Arsenicum album:
For restless, tense and anxious people who wake between midnight and 3.00am.
Very anxious and restless, cannot stand to lie in bed, worse after midnight.
Belladonna:
For nightmares, jerking and twitching before falling asleep.
Causticum:
Can't sleep because of the least noise. Laughs and talks in sleep. Tossing and turning in sleep.
Cina:
Grinds teeth and sleep on stomach and jerks during sleep. Worms.
Chamomilla:
Drowsiness, sleepwalking and nightmares.
Cocculus:
Exhausted and dizzy from sleep disturbance. Worse from loss of sleep for instance when caring for the sick, a restless baby or adjusting to the shift work, jet lag etc.
Coffea:
Over-active mind, a constant flow of thoughts. Sleepless from joy.
Cannot rest the mind, worse from excitement. Acute senses hear distant noises distinctly.
Ignatia:
Where there is much yawning and the person is unable to sleep. Disturbed sleep from grief, emotional shock or disappointed love. Uncontrollable yawning and sighing. Worse from grief, e.g. during parent's absence.
Kali phos: 30c
Acts as a nerve tonic when suffering from excitement or overwork.
Nux vomica:
Wakes at 3-4am and stays awake thinking of work or study. Goes back to sleep around 5.00am and then wakes irritable and unrefreshed. Worse from over-indulgence.
Cross and tired in the morning. May waken with a headache. Sleepy in the early evening but wakens 3 – 4 am.
Phosphorus:
Frequent nightmares that create sleep problems.
Pulsatilla:
Wide awake in the early evening before midnight.
Sulphur:
For hot people who kick the covers off the bed. Sleeps in catnaps, waking frequently.
Catnaps; slightest noise awakens, then going back to sleep is very difficult.
Sleepy by day. Sleep disturbed by itchy skin, burning feet or hot flushes. Talks, gunts or snores in sleep. Sleeps in cat naps, waking frequently. Sleepy by day. Sleep disturbed by itchy skin, burning feet or hot flushes. Talks, grunts or snores in sleep.
Valeriana (LM Formula):
Relief of insomnia. Relief of irritability. Relief of nervous unrest.
Nutritional Medicine Rx
Use Food as Medicine! Nourish your body and mind with fresh seasonal, whole foods. Clean unprocessed & unadulterated foods like nature intended. Support a back to the basic natural approach to eating. Visit your local farmer markets and buy organic produce where possible. Go vegetable crazy! Love your greens.
Food Sensitivity Testing is an easy way to take the guess work out of what may be contributing to you feeling unwell, suffering digestive problems, inflammation, bloating, skin conditions, asthma etc. A whole food natural diet is excellent to follow but what some people don’t realise is one man's food can be another man’s poison. Give your digestive tract a break and feed your body with food that heals. A stressed and inflamed digestive tract (gut) suffering dysbiosis needs help to build up a good microbiome balance. It is not only important for your ability to absorb and utilise nutrients but your gut health and immune system are inextricably linked. Seventy to eighty percent of your immune tissue is located within your digestive system and ninety percent of serotonin is made in the digestive tract. Serotonin is a key player in mood, anxiety, fear, and the general sense of happiness and wellbeing.
The intestinal microbiota (gut flora) helps in proper development of the host immune system, which in turn regulates the homeostasis of the microbiota. Good nutrition promoting good gut health microbiome promotes a healthy immune system.
The gastrointestinal tract is also sensitive to emotion. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.
Don’t diet! Listen to your body. Eat mindfully in a relaxed environment and choose quality, not quantity. Enjoy fuelling your body and treating it well.
Flower Essence Rx
- Bach Flower Essences
- Australian Flower Essences
- Futurplex
Lifestyle Medicine Rx
Exercise and Fitness Management:
Select an exercise activity or sport you enjoy. Choose something that works for you and aim for the 80/20 % approach and always listen to your body.- Walking is a wonderful activity for all ages, shapes and sizes.
- Build up slowly but aim for 10,000 steps a day.
- I recommend investing in a motivational health monitor like ‘Fitbit’ and or an app like ‘MyFitnessPal’ to motivate you to have a go and strive to improve your fitness and maintain a healthy weight.
Hydration:
Aim for 2 – 4 litres of clean, filtered water a day. One of the easiest ways to improve your health is to stay hydrated as your body is made up of 60% water and it needed by every cell of the body. Sugar, Salt and Coffee is dehydrating for the body. Often if you feel thirsty this is an early sign of dehydration. Make it a habit and drink throughout the day. Benefits include:- Natural Detox – a naturally hydrated body purges the cells, eliminating stored toxins and bodily wastes.
- Digestion and Elimination – eliminates constipation, boating and helps improve general digestive disorders.
- Speeds Metabolism and helps with weight loss.
- Combats Fatigue – water is an important source of energy for your body.
- Reduces High Blood Pressure and Lowers Cholesterol.
- Speeds up Joint and Cartilage repair.
- Skin Health – improves Acne, Dermatitis, Eczema, Psoriasis and Premature Skin Ageing.
- Slows the Ageing Process.
Sleep Hygiene:
- Aim for 7 – 8 hours quality sleep.
- Turn off all electronic devices and avoid technology and hour before bed as this allows your brain to switch off and make it easier to fall asleep.
- Keep your bedroom just for sleeping & loving. Fresh Air – open a window. Light can make or break a good sleep cycle. Darken your room as much as possible.
- Don’t eat late in the night. Avoid caffeine and stimulants.
- Set your alarm to get to bed and wake at the same time every day.
- Night Cap: – Drink a warm lemon drink, herbal green tea or Golden Milk (Almond & Coconut Milk with beneficial spices) – “Turmeric Latte”, before bed.
- Create a nice environment with indoor plants, aromatherapy diffuser, soft relaxing music and anything that helps you promote a routine to wind yourself down to get much-needed sleep.
Fun:
Life is about balance and taking time out to play and enjoy activities you like with friends and family as it has a huge benefit on your health. Laughter is the best Medicine. Having fun and enjoying activities that you like has the benefit of reducing stress and lowering the hormone cortisol. Cortisol is known as the “stress hormone” and spikes to unhealthy levels when you are continually stressed with one of the side effects being weight gain. Having fun increases serotonin, which is the hormone that regulates sleep patterns, body temperature, memory and mood. When you do activities you enjoy, that help you to relax and connect with people the body will naturally increase serotonin levels. Research has proven that making time to relax, engaging in activities you enjoy, spending time with people that make you happy improves positive emotional, mental health and overall wellbeing.Conditions We Treat
- Abscess
- Aching Feet & Legs
- Acidity & Heartburn
- Anaemia
- Anxiety
- Appendicitis
- Asthma
- Backache
- Birth – Labour
- Bites & Stings
- Boils
- Brittle Nails
- Bronchitis
- Burns
- Catarrhal – Mucous Inflammation
- Chicken Pox – Varicella
- Chilblains
- Circulation – Varicose Veins
- Cold
- Cold Sores – Herpes Labialis
- Conjunctivitis
- Colitis
- Constipation
- Cough
- Cramp – Muscle
- Croup
- Diabetes
- Diarrhoea
- Digestive Disorders
- Dysentery
- Ear-Glue Ear
- Ear – Middle Ear Infection
- Ear Infection – Chronic
- Eczema
- Eyes – Stye
- Eyes – Blocked Tear Duct
- Eye Strain – Poor Vision
- Feet
- Fever
- Fits – Epileptic Seizure
- Fractures
- Glands Swollen
- Growing Pains
- Hair Health
- Hay Fever
- Headache
- Head Injury
- Heartburn & Acidity
- Hepatitis
- Hernia
- Hives – Urticaria
- Hydrocele – Swollen Testicle
- Immune Booster
- Indigestion
- Infants Teething Pain
- Infection
- Influenza
- Jaundice
- Legs – Circulation
- Leucorrhoea
- Measles
- Menstrual Pain – Dysmenorrhea
- Menstruation – General Health
- Mouth Ulcers
- Mumps
- Muscular Pain
- Nails – Health
- Nappy Rash – Diaper Dermatitis
- Nasal Congestion
- Nervous Debility
- Nosebleed – Epistaxis
- Pain
- Peripheral Circulation
- Piles – Haemorrhoids
- Pimples
- Pneumonia – Lung Infection
- Pyorrhea – Periodontal Disease
- Pregnancy Health
- Psoriasis
- Rheumatic Fever
- Rheumatic Pain
- Rheumatism & Gout
- Ringworm – Tinea
- Rubella – German Measles
- Scabies
- Scarlet Fever
- Sciatica
- Skin Health
- Sinusitis
- Sleep – Insomnia
- Sleep – Nightmares
- Sprains – Muscular
- Stomach Upsets
- Strains
- Sexual Health & Performance
- Stress – Emotional Health
- Stretch Marks – Striae
- Teenage Health – Puberty & Pimples
- Teeth – Teething (Babies)
- Teeth – Toothache
- Thrush – Candida Albicans
- Thyroid Health & Disorders
- Tonsils – Enlarged
- Travel Sickness
- Urinary Tract Infection – Uti – Cystitis
- Warts – Human Papillomavirus
- Whooping Cough – Pertussis
- Worms – Parasites
- Wounds – Healing
