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Top Tips to Help Manage Insomnia

Ever had one of those nights where nothing would get you to sleep? Being an ex-nurse and ex-shift worker, I have experienced insomnia on multiple occasions. That insomnia would roll into my next day causing residual fatigue and irritability, which would sometimes affect my work.

Insomnia is one of those symptoms that can cause so many issues if not treated as lack of sleep affects many functioning areas of the body. Research has shown that if you perceive you aren't getting enough sleep you're more likely to be tired the next day regardless of how much sleep you actually get.

So what are the causes of insomnia?

  • Chronic pain

  • Stress

  • Jet lag from travel

  • Eating too much or too late

  • Anxiety/PTSD

  • Medications

  • Sleep apnoea

  • Caffeine, nicotine and alcohol

  • Hyperthyroid

  • GORD

  • Just to name a few

Insomnia can be a real struggle for some and there can be a real dread of another night with no sleep. I found my cause to be food allergies increasing inflammation and cortisol at night. Cortisol when raised at night deactivates melatonin, therefore, causing insomnia. If you are struggling with insomnia, just know you are not alone and there are many options to help you eventually get off to sleep. But first the cause needs to be investigated, otherwise any treatment is just a band aid solution and possibly causing more harm.

So lets investigate the consequences of lack of sleep on the body.

Increased risk of:

  • High blood pressure, heart attack, stroke or heart failure (sleep is when the body repairs blood vessels and the heart)

  • Obesity (via lack of hormone leptin and increased ghrelin stimulating appetite as well as being too fatigued to exercise)

  • Depression

  • Lowered immunity

  • Decreased sex drive

  • Diabetes (via reduced tolerance for glucose and increased insulin resistance)

  • Hormone dysregulation (you need 3 hours sleep for testosterone production and growth hormone production in children)

  • Mood swings

So how can we help insomnia from a natural perspective?

  • Many herbs, flower essences and nutrients can lower night time cortisol and increase melatonin production (theanine, GABA, passionflower, valerian, etc)

  • I have found journaling out their day prior to bed and keeping a notebook next to bed for any ideas to be very beneficial for those with monkey mind (continuous thoughts).

  • Having a winddown routine at least 1-2 hours prior to bed including dimming lights, soft music and reduced electronic use is found to be very beneficial

  • Reducing caffeine consumption and having your last cup prior to 12pm

  • Avoid heavy meals a few hours prior to bedtime

  • Having a regular exercise routine

  • Reduce alcohol consumption

  • Only use your bedroom to sleep in and make sure the room is cool when going to bed

  • Avoid or limit naps during the day

  • Resetting the circadian rhythm might be beneficial for some by increasing light exposure first thing in the morning and watching the sunset in the afternoon

  • Keep to a regular bedtime and wake routine

If you would like to explore the cause of your insomnia further and possibly try some natural treatments I am available for bookings now. Hope you all get a decent sleep this week so that you can achieve all you wish to achieve.

Love and light,


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