Insomnia is a surprisingly common sleep disorder that makes it hard to fall asleep, stay asleep and get enough restful slumber. Nearly 50% of older adults suffer from insomnia. Millions of people of all ages lose sleep due to stress and anxiety.
Insufficient sleep can contribute to memory issues, sadness, anger, depression, weight gain, anxiety, and stress.
Being well-rested, on the other hand, promotes well-being in numerous ways, such as by supporting cognitive function, a healthy immune system, appetite control, metabolic processes and more.
When it comes to your ability to concentrate, learn and think, getting enough sleep is important for vigilance, reaction times, coordination, decision making and short-term memory. Your body can only be at its best when you consistently sleep enough.
How to put insomnia to bed naturally
If you are tired and wired and do not wish to be knocked out by prescription medications you will be glad to know that there are natural alternatives worth investigating.
A combination of healthy lifestyle habits, plus taking certain supplements, can offer support for more restful sleep. Let’s take a look at a few options.
Collagen: Some people find that consuming moderate amounts of protein before bed helps them to sleep more soundly. This is likely because collagen is loaded with the amino acid glycine, an inhibitory neurotransmitter that calms the central nervous system and helps us to unwind, relax, and fall asleep.
Melatonin: This “sleep hormone” is naturally produced in the pineal gland and released in the brain in response to changes in light exposure. By increasing as it gets dark and decreasing as it gets light, it helps to regulate your body’s sleep-wake cycle. Melatonin production declines with age, but fortunately it is available in capsule form – best taken about 2 hours before bedtime.
Magnesium – This is like
Nature’s valium as it relaxes the body and mind. It’s easy to become deficient in magnesium which can negatively affect sleep. Magnesium plays a key role in the regulation of sleep, as it regulates neurotransmitters and the hormone melatonin. Magnesium glycinate is the best form to use here as it is a combination of magnesium and the sleep-inducing amino acid, glycine.
Vitamin D – Several studies associate low levels of vitamin D in your blood to a higher risk of sleep disturbances, poorer sleep quality and reduced sleep duration. However to derive its sleep-enhancing benefits take you vitamin D supplement during the day, not at bedtime. Also get out into the sun often during the day to soak up more of this amazing “sunshine vitamin”.
5HTP – 5–hydroxytryptophan
increases serotonin, which is then converted to melatonin. 5-HTP is, thus, a melatonin-booster. Several animal studies suggest that 5-HTP improves sleep quality and that the effect is greater when combined with GABA.
GABA. Gamma-Aminobutyric acid is the chief “inhibitory” neurotransmitter that quietens down the central nervous system. Some people do well taking GABA one half hour before bed. One human-based study showed that a combination of 5-HTP and GABA significantly reduced the time it took to fall asleep, increased sleep duration and improved sleep quality.
Progesterone – Progesterone is a brain-protective hormone in both men and women. It binds to the GABA receptors in the brain and calms the brain to help it turn off and promote restorative sleep. This keeps your brain healthy. A healthier brain turns off easier at night as well as being more protected from neurodegeneration. Use topical natural progesterone cream.
CBD oil. Cannabidiol (CBD) is a major “non-intoxicating” component of cannabis and possesses sleep-promoting properties. The CBD signals the cannabinoid system, which relaxes the central nervous system. It works in both capsule or drop form, but the dose varies greatly depending on the individual and the cause of insomnia.
Lifestyle changes that can promote sleep
What we sip, can sap sleep.
If you rely on alcohol’s sedative qualities to get you to sleep, you will also know the downsides: After a few hours of sleep, alcohol can cause you to wake up and have a difficult time going back to sleep. In the second half of the night, sleep after excessive drinking is associated with more frequent awakenings, needing to pee frequently, feeling dehydrated, night sweats, nightmares, headaches and is much less restful.
When it comes to consuming caffeine, there’s probably no one-size-fits-all rule as to how late is too late. However as a general rule rather avoid caffeinated drinks from 2-3pm onwards. And don’t forget that caffeine is not only found in coffee, but in many fizzy soft drinks too.
Eat less junk food. Avoid processed foods for your evening meal, especially high glycemic ones that spike your blood insulin. Excessive blood sugar and insulin levels ding sleep.
Limit IT exposure before bed and during sleep.
Switch off all electronic devises long before bedtime as the blue light that comes off screens can disrupt sleep as well as promote insulin resistance and make you fat! Unplug the WIFI so that you are no longer bombarded by the constant barrage of electromagnetic fields.
Sleep in as a dark room as possible.
Finally, get regular exercise, especially outside.
The healthiest body is one you listen to
We get told we need 7-9 hours sleep a night, however everything ultimately has to be individualized to you, even sleep. Einstein may have done fine on 4 hours sleep a night but that doesn’t mean you can too. Tune in and try to sense how many hours of sleep work best for you so you too can enjoy a happier tomorrow.
What a great article. Sound sleep definitely is our best medicine!
Thank you Lynne.
Thank you Anne.