It’s a horrible feeling – lying wide awake in the middle of the night, desperately trying to fall asleep. It’s been hours, every tick of the clock is haunting you, you want to scream out in frustration, but you still can’t make your body drift into slumber. There’s a reason sleep deprivation is used as a torture device … it sucks!
There can be a number of causes of insomnia, but I have listed the top 5 and their possible solutions here:
Anxiety or tension
An increase in anxiety will cause a stress response, ultimately resulting in the release of cortisol throughout the body. Cortisol has a direct blocking effect on melatonin, the hormone that assists in initiating and maintaining sleep. What’s worse, being unable to fall asleep (perhaps due to other reasons) will in itself trigger anxiety in many individuals, resulting in a feedback loop that worsens insomnia. Some great herbs to help with insomnia caused by anxiety (or vice versa) include passionflower, kava, lemon balm and zizyphus. Nutritional support in the form of 5HTP and tryptophan can also be of assistance. Avoiding caffeine entirely, or at least after midday, is also a sensible precaution for those prone to anxiety or stressed induced insomnia.
Serotonin and melatonin pre-cursor deficiency
Serotonin is an important initiator of sleep, and a deficiency may be indicated in those with severe sleep onset insomnia. One of the main causes of serotonin deficiency is a lack of the bulding block amino acid tryptophan. This can be taken as a supplement, however the benefits of administration seem to take from a few days up to several weeks to appear. It is also important to include the co-factors B6, niacin and magnesium to ensure adequate conversion of tryptophan to serotonin. Food sources of tryptophan include eggs, oats, red meat, fish, nuts and seeds, and turkey. 5-HTP is the activated form of tryptophan and is one step closer to serotonin, thus may be more effective at producing serotonin for some individials.
Nocturnal glucose levels
A clear sign that insomnia is caused by blood sugar dysregulation is the tendency to wake two or three hours after falling asleep. The mechanism of action, like anxiety, involves cortisol. However in this instance cortisol is acting as a blood sugar buffering agent, trying to raise glucose levels when they get too low. Although the goal may be different to it’s action in the stress response, the end result is the same: suppression of melatonin and poor sleep as a consequence. A simple test to see if this is your issue is to have a snack just before going to bed that contains a good mix of protein, carbohydrate and fat – apple slices with nut butter is a good option. If you notice your sleep improves, taking a closer look at your body’s ability to regulate blood sugar may be warranted. Gymnema, cinnamon and bitter melon are all great remedies to help keep your blood sugar on an even keel, as are the nutrients chromium and B5. Of course keeping your diet full of fresh vegetables and low in refined sugars will be very helpful as well.
Restless leg syndrome
Characterised by an irresistable urge to move your legs, restless leg syndrome is typically caused by a nutrient deficiency. The main culprit is magnesium, deficiency of which presents as muscle twitching and cramping. Supplementing with 600mg of a quality form of magnesium (either mag citrate or bisglycinate) in several 200mg dosages throughout the day will usually resolve the issue within a few days. Iron deficiency can also cause restless leg syndrome and should be investigated if there is a history of low iron or you are a vegetarian or vegan.
Sleep apnoea
Sleep apnoea is a disorder characterised by brief interruptions of breathing during sleep (up to several hundred per night). This causes anoxia or oxygen deprivation of the brain, and although the individual may not be aware of the issue, this will result in a lack of deep restorative sleep. The result is a sensation of insufficient rest and subsequent fatigue during the day. Obstruction of the airways is the most common cause, either due to structural abnormalities of more often because of deposition of fatty tissues in overweight individuals. A continuous positive airway pressure device (CPAP) is the most commonly utilised conventional treatment option for this issue, although laser-assisted surgery is an increasingly popular option. From a naturopathic perspective, a weight management plan is a good starting point for many people and will often get fantastic results. For some, a review of possible food reactivity and subsequent inflammation of the airways can also help reduce incidence.
Hopefully if you suffer from insomnia these tips will help you get that restful sleep you’ve no doubt been wishing for! Anything to add? Make sure you comment below.
In wellness,
James Marr
