nsomnia can be a challenging concern as many physical and emotional factors can play a role in cause or indeed cure. A UK study (2007) into the epidemiology of insomnia found that 37% of the UK population suffer from insomnia. There is an association of increasing age, chronic pain or anxiety and depression with insomnia.
There are physical factors for insomnia such as a magnesium deficiency. Most adults need 400-800 mg of magnesium a day yet up to 80% of the US population suffer from mild to severe magnesium deficiency. Combining calcium and vitamins C, D and magnesium can benefit your sleep and your health.
Maybe you should wish to address the sources of physical or psychological stress before resorting to sleeping pills? A product that I have been recommending to patients for years is Calma-C. It is available from Higher Nature and combines calcium and magnesium and may even help with restless leg syndrome.
Common sense tips for a good night’s sleep:
- Avoid caffeine or any stimulating drinks or chemicals such as: coffee, black and green tea, most soft drinks, chocolates and over the counter pain and allergy medication.
- Do not eat a large dinner before bedtime. If you are feeling hungry why not try a filling cereal or if you have been lifting weights a nourishing protein drink?
- Drink relaxing herbal teas such as: camomile, peppermint, etc.
- Valerian root is a safe and effective supplement.
- Choose supportive bedding such as mattress and pillows.
- Bedroom temperature needs to be comfortable.
- Shade windows with special blackout blinds to avoid early waking.
- Avoid watching sensational or violent television before bedtime this may include the news.
- Don’t TRY to fall asleep.
If your partner snores then get them to try using the breathing strips. If the snoring is as a result from sleeping on the back tape a golf or tennis ball to his/her back before bedtime and a week or so of doing this will get them to change his/her sleeping posture. Many people recommend using earplugs – you soon get used to them (soft foam type). If there is no solution for the snoring it may be necessary to sleep in separate beds or bedrooms.
Maybe you would like to book your partner in to get checked to see if there are any physical problems that are contributing to the snoring. This may lead to a visit to an ENT specialist but I have also been referred snoring patients by their partners to see if help was available using alternative treatments.
A method that I frequently recommend is mindfulness breathing which can help with psychological relaxation. This involves breathing and counting the breaths in and out and emptying your brain from daily stresses.