Insomnia is a difficulty in falling asleep, in staying asleep, or in sleeping soundly.  The need for sleep varies from person to person and from age to age, but in general it tends to decline as one grows older.  Some people are short sleepers and do not need the 7 to 9 hours that others do.  If the energy level is adequate during the day, there is no need to be concerned about a lack of sleep.

Sleep apnoea refers to not breathing, then gasping of air repeatedly throughout the night.  This can happen hundreds of times, robbing the person of precious nightly sleep.  Constant daytime sleepiness is a consequence of this condition. Narcolepsy usually beings after the age of 10 and is sudden, uncontrollable sleeping during the day.  It is hereditary and most people do not realise that they have the condition.  It may cause insomnia.

The majority of cases of insomnia are caused by mental disturbances such as depression, stress and a lack of minerals.  Other causes are lack of exercise, caffeine intake, high fat diet, blood sugar irregularities, anxiety, tension, physical pain or discomfort, or drugs and alcohol.  Sleep problems suffered by individuals in their mid to later years are mainly due to a lack of the hormone melatonin.  Hormones are the most powerful biological messengers in the human body, and practically all known hormones decline as we age.  Melatonin has successfully treated patients with delayed sleep phase insomnia, and has also shown to advance sleep time and sleep duration.  Melatonin also affects your immune system, mood and behaviour, hormone dependent cancers and cardiovascular disease.  One of the most effective methods of raising melatonin levels is through exercise and taking the supplement 5 HTP.

Treatment may be to resolve a stressful situation before sleep or make a pact to tackle it in the morning.  Insomnia perpetuates itself in that thinking about the inability to sleep creates further tension in the mind and body.  Only be relaxing and ceasing to worry about circumstances can a person sleep and thus relieve anxiety and tension.  In learning to change the patterns of thought associated with sleep, the insomniac must establish a new bedtime routine which might include such muscle and mind relaxers as leisurely walks, warm baths (lavender is soothing), massages, hot milk, soft music, or quiet meditation.

Diet can be very helpful.  The well-nourished person who enjoys good health and a felling of well being probably will be less troubled by insomnia than one who subsists on a diet deficient in essential nutrients.

The stomach, upon retiring, should not be too full or too empty.  Hunger can cause an awakening during the night.  Protein contains a substance called tryptophan that releases serotonin, a natural sleep aid, in the brain but the protein should not be taken with carbohydrates, since it will interfere with the carbohydrate action.  Casomorphins, which are natural opiates, are found in warm milk and may be responsible for its sleep-inducing properties.  Avoid foods that are high in fat and are heavily spiced. Heartburn interferes with sleep.  MSG may interfere with sleep.  Foods that produce tyramine, which releases norepinephrine, a brain stimulant, are sauerkraut, bacon and other smoked products, chocolate, spinach, eggplant, wine, and cheese.  Other foods that are too stimulating include caffeine and salt (which stimulates the adrenal glands in the same way caffeine does).  Salt also can lead to high blood pressure, a disease that can make sleep difficult.

Nutrients may help.  Serotonin levels generally induce sleep and prevent waking during the night.  As noted, the amino acid tryptophan (found in milk, baked potato with skin, dried sunflower seeds, tomato soup with skin milk, shredded wheat, roasted pumpkin, and turnip and collard greens) is converted to serotonin in the body.  Vitamins B6 and C are necessary for the conversion of tryptophan in serotonin.  The tryptophan in complex carbohydrates is more readily accepted by the brain for the use of sleepiness; amino acids in other animal protein foods compete for those receptor sites.

Deficiencies in the B vitamins, particularly B6 and pantothenic acid, may result in insomnia.  Vitamin B3 or niacin (50 to 100 milligrams minimum) improves insomnia when there is mild depression.  In some cases, vitamin C, protein, calcium, and magnesium (deficiencies may cause awakening for no reason, with difficulty returning to sleep) are sedatives and promote deep sleep; potassium can also calm the nerves and promote sleep.

Sleeping pills or barbiturates should be used only as a last resort, because they may produce dependence and other serious side effects.

Nutritional and herbal support for insomnia includes;

5-HTP – is the direct precursor of serotonin and melatonin, which improves sleep quality and sleep duration of primary insomnia.

Magnesium/Calcium – two of the most significant minerals for the neuromuscular system, excellent relaxers.

Tyrosine/Glutamine – both indicated for secondary insomnia. Tyrosine combats brain fatigue, adrenal exhaustion and helps with individuals who wake in the middle of the night and can’t fall asleep.  Glutamine is the precursor to GABA.

Kava Kava – a powerful sleep inducer working within the body’s means.

Some interesting points on insomnia.

• Avoid all alcohol and other central nervous system stimulants.

• Avoid heavy exercise at night; this reduces the available melatonin for sleep inducement.

• Concentrate on foods high in Tryptophan (turkey, bananas, figs, dates, milk, tuna, almonds, and grapefruit) before bedtime.

• Avoid nasal decongestants and other cold medications, some are very stimulatory to the nervous system, and may cause a feeling of awakeness.