Breaking the Cycle of Insomnia
Are you one of the millions of people who struggle to get a good night's sleep? If so, you're not alone. Insomnia is a widespread problem, affecting an estimated 10-30% of the global population.
According to a study by the World Health Organization (WHO), insomnia is one of the most common sleep disorders worldwide.
Stress is one of the most common causes of insomnia, as it can lead to racing thoughts and increased arousal, making it difficult to relax and fall asleep. Chronic diseases, such as asthma, arthritis, and Parkinson's disease, can also interfere with sleep. Acute trauma, such as a car accident or the death of a loved one, can also cause temporary insomnia. Irregular sleep patterns, such as staying up late or sleeping in on weekends, can disrupt the body's natural sleep-wake cycle and lead to insomnia. Identifying the underlying cause of insomnia is essential for finding effective treatment options.
Personally, I have struggled with episodes of insomnia, particularly during periods of stress, travel, or when I have been trying to change certain habits. The consequences of poor sleep are significant, both in terms of physical and mental health. From my own experiences, I have learned some important hygiene tips that most people can try to implement.
Best Sleep Hygiene Tips
Avoid stimulants before best, especially caffeine
Maintain a bedroom temperature of around 18°C.
Establish a consistent bedtime
Sleep in a dark room
No screens 30 minutes before bed
Aim for 7-9 hours of uninterrupted sleep each night
Nutrients for Sleep
Melatonin
The hormone melatonin, produced in the brain, plays a crucial role in regulating the body's circadian rhythm, which is responsible for the sleep-wake cycle. As a result, melatonin is the primary factor influencing your ability to fall and stay asleep. It is also found in various foods such as cherries, kiwi, corn, pistachios, strawberries, tomatoes, grapes, walnuts, and capsicum.
Tryptophan
The body utilizes tryptophan, an amino acid, to synthesize serotonin, a neurotransmitter that assists in regulating sleep, as well as melatonin. Foods rich in protein such as eggs, beans, cheese, tofu, sunflower seeds, chia seeds, sesame seeds, pumpkin seeds, and oats are excellent sources of tryptophan.
B Complex
Adequate B complex vitamins are essential for the body to produce melatonin, which is necessary for regulating the sleep/wake cycle. But make sure if you’re taking a B vitamin supplement that you take it in the morning, as it will have the opposite effect and keep you awake at night if taken before bed! B vitamins are found in foods such as leafy greens, eggs, dairy, beans, poultry, meat, and salmon.
Magnesium
Magnesium is a crucial mineral involved in over 300 metabolic reactions in the body. Studies have shown that taking magnesium before bed can improve the symptoms of insomnia and enhance sleep quality. Foods rich in magnesium include dark chocolate, nuts, avocado, legumes, seeds, tofu, bananas, and whole grains. Incorporating these foods into your diet can help boost your magnesium levels and potentially improve your sleep.
Chamomile Tea
Chamomile tea is often recommended for sleep because it contains a flavonoid called apigenin, which has been shown to have mild sedative effects. Additionally, chamomile is a caffeine-free and low-calorie beverage that can help promote relaxation and reduce anxiety, which are common culprits of insomnia.
Treating insomnia is not a one-size-fits-all approach, as there are multiple factors that affect the quality of our sleep. From lifestyle choices to underlying medical conditions, there are various reasons that can contribute to insomnia. However, the good news is that if one treatment approach does not work for an individual, it does not mean that there are no other options. Working with a healthcare provider to identify the underlying cause of insomnia can help tailor a treatment plan that addresses the individual's specific needs.
