Are you suffering from Insomnia and difficulty getting to sleep?
Insomnia is a symptom of a sleeping disorder characterised by persistent difficulty falling asleep or staying asleep despite the opportunity.
Insomnia is typically followed by functional impairment while awake.
Insomnia relates to the;
- Inability to sleep
- Restless sleep
- Sleep prematurely ended or
- Experiencing 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. They are 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 causes 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 rest 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
- Food sensitivities
- Blood sugar disorders
- High-fat diet
- Lack of exercise
- Drug use
HEALTHY BED ROUTINE
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/beautiful 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 and listening to calming music. Meditation. Set your alarm to also wake up at the same time every day.
- Prepare your bedroom to be a 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.
- Invest in quality natural materials for your bed linen, e.g. natural cotton, linen or bamboo sheets – any natural material that can breathe and be soothing to the skin.
- Well ventilated bedroom.
- 9.00 – 9.30 pm – Warm bath or shower. If having a bath using essential oils that you like to soothe your senses and listen to relaxing music, allowing your thoughts to flow away. Candles can be lovely also to create a beautiful ambience. Bicarb Soda added to the bath is an excellent 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.
- Melatonin is a natural chemical produced by the body to induce sleep. This chemical peaks at night time to promote sleep. Shift workers often take melatonin due to the natural interruption of melatonin. This is also available homoeopathically.
- Flower Essences: using flower essences to emotionally calm and soothe your mind and mental state give excellent results and essential to consider adopting to your health & lifestyle routine. Some well-known flower 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.
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 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
TAKE ACTION TO IMPROVE YOUR HEALTH & LIFESTYLE
- JOIN THE ENERGY PLUS PROGRAM
- Eat a nutritious wholefood healthy diet 80/20!
- Reduce caffeine, stimulants and alcohol intake.
- Maintain a healthy sleep routine (7 – 9 hours).
- Regular Exercise
- Reduce Stressors in all areas of your life!
- Create a healthy playtime!
- Turn off your electrical devices, reduce screen time, remove social media from your phone and switch off from social media. Monitor your gaming time. Get outside and have fun!
- Use ‘Prescription Only' Star Botanical Herbal Medicines
- Use Tissue Salts, micro-mineral-dosing to prevent nutritional deficiencies.
- Use ‘Prescription Only' Nutraceuticals
- Find time in the day for ‘relaxing', read books, listening to music, pampering yourself with a long bath, meditation, mindfulness. Whatever feels right for your emotional wellbeing!
- Aim to improve ‘Your Style of Life' & find a Healthy Balance!
Please see below a brief treatment (Rx) protocol and reference guide, with choices to help improve your health, lifestyle and wellbeing.
Click on the headings and the blue links within this document for health tips and natural treatment information.
For personal advice and individualised treatment, please book a Naturopathic Consultation.
I am looking forward to helping you!
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