Insomnia

a naturopathic prescription for sleeplessness

• Worrying about not sleeping is perhaps worse than the lack of sleep itself.
• Gentle, regular exercise can help. Particular in the early evening.
• Clean up your diet! Avoid sugary things and caffeine (coke, guarana, tea, coffee, etc). See the Healthy Eating Checklist.
• Your last meal of the day should be small, and at least 2-3 hours before retiring. A glass of warm milk is known to help. Alcohol is not recommended.
• If you are frequently getting up to urinate at night, continue to ensure you have plenty of water during the day, but nothing 2-3 hours prior to sleep.
• Try to set aside the same time to go to bed every night.
• Avoid distressing TV before retiring - the late night news is not recommended.
• Never go to bed in the middle of an unresolved argument.
• If you have a thousand thoughts, all jumbled, write them down, in no particular order, then go to bed. If you still have a residual worry, get up and write it down. Keep on doing this until you have no more worrying thoughts. See Mind Mapping
• A good absorbing book is the friend of an insomniac.
• Have you learned how to meditate? Learn all about your breathing, and feel yourself relaxing each time you breath out.
• If you can sleep well anywhere else, then perhaps you need to take action about your own sleeping environment. Ticking clocks, snoring partners, electric appliances (even in the room next door), bed or pillow too uncomfortable, bedroom too hot, too cold, too stuffy, too dirty, too drafty, too noisy are some of things you can usually change. If not, and you cannot adapt, you might need to seriously consider moving to another room, or even another house.
• If you are being kept awake by pain or discomfort, please see your health practitioner.
• Select a supplement from the following recommended list for your country (hyperlinks to a suitable supplier). Look for products with the following ingredients: tryptophan, melatonin, magnesium, Vitamin B6, potassium, thiamine, valerian, passionflower, hops, catnip, gotu kola, skullcap, lavender, kava, Panax ginseng.

If the insomnia persists, you need to make an appointment to consult a professional health practitioner.

Naturopaths consider WHY a person has insomnia and then treat accordingly.

David Wilson, Naturopath

See also Anxiety.

Keep me informed about any news concerning insomnia.