Insomnia is a common sleep disorder, those suffering from it may have difficulty getting an entire night’s sleep, falling asleep, staying asleep (waking up frequently), or waking up during the night and not being able to go back to sleep. Insomnia may be temporary or sometimes last for months or even years. There are three types of insomnia:
1. Transient insomnia usually lasts Less than one month.
2. Short-term insomnia may last between one and six months.
3. Chronic insomnia is often long term lasting more than six months. Chronic insomnia may be a symptom of an underlying disorder.1. When falling asleep is difficult.
2. Waking up frequently during the night.
3. Waking up during the night and not being able to fall back asleep again.
4. Not feeling well-rested after a night’s sleep.
5. Feeling tired or sleepy during the day
6. Feeling Irritable, depressed, or anxious.While many people will turn to sleeping tablets to help them sleep, these do not cure insomnia. Pharmacological sleep aids often interfere with REM sleep and can lead to dependency, in some cases those who use sleeping tablets find that their insomnia becomes worse. Sleeping tablets at best should only be used as a temporary solution.

1. Be sure to avoid stimulants e.g. don’t consume caffeine, late in the day. Certain foods either before bedtime or entirely. Check with your doctor whether your prescription medication may cause insomnia as a side effect.

2. Since anxiety and stress is the most common cause of insomnia try to concentrate on pleasant thoughts and memories, and learn relaxation techniques such as meditation or guided imagery.

3. Regular physical exercise will not only improve general health but also releases stress, making it easier to relax at night. NOTE: don’t exercise late at night as this may cause insomnia.

4. Don’t take naps during the day if this isn’t part of your normal routine.

5. Try to go to bed and get up at the same time every day, even on weekends, set an alarm clock if required.

6. Don’t eat a large meal just before bedtime, allow 3 hours between eating and going to bed

7. Take a hot bath an hour or two before bedtime, add 1 cup of magnesium flakes to the bath this will allow the magnesium to be absorbed through your skin (magnesium can help muscles relax and relieve stress).

8. Avoid using your cell phone or laptop one to two hours before bedtime.

9. Keep your bedroom dark and cool, and try to use it only for sleeping.

10. Get out of bed if you don’t fall asleep within 20 minutes.

Nutrients and supplements:
1. Sleepy Head capsules and tincture – For those whose brains will not shut down at night. Insomnia and nervous tension. Helps to promote sleep when changing time zones when traveling
2. Magnesium – has a calming effect
3. Vitamin B Complex – stress relieving and helps promote a restful state
4. Valerian – for insomnia, difficulty sleeping, anxiety, and nervous unrest
5. Buffered Vitamin C – important for stress reduction1. The most common cause of insomnia is anxiety, grief, depression, stress, mental or physical tension, and an inability to relax.
2. Nutritional deficiencies may contribute to insomnia, and a lack of magnesium or calcium may cause interrupted sleep.
3. Conditions such as asthma, high or low thyroid levels, heart and kidney conditions, physical pain, brain disorders, digestive problems, arthritis, restless leg syndrome, and Parkinson’s may all cause sleep disruptions.
4. Certain prescription or non-prescription medications, and recreational drugs are known to interfere with or interrupt sleep as well as stimulants such as diet pills, oral contraceptives, thyroid medications, cannabis, beta-blockers, alcohol, chocolate; coffee, tea, or fizzy drinks.
5. Insomnia may be caused by eating or exercising late at night.
6. Noise, light, and an uncomfortable mattress may all play a role, ensure the bedroom is quiet and dark (no television or radio in the background unless background noise is required for sleep), and that the bed has a comfortable mattress.
7. Hormonal imbalance may affect sleep, particularly menopause and premenstrual syndrome.Depression, anxiety, and grief are often the primary causes of insomnia. Guilt can play a role too whether past, present, or just perceived. The fear of death (sleep can be equated to death) and the fear of the dark or the night may also be responsible for wakefulness.1. Avoid stimulants such as coffee, black tea, and fizzy drinks,

2. Foods containing tyramine that releases norepinephrine which is a brain stimulant should also be avoided just before bedtime (bacon, cheese, chocolate, eggplant, sugar, tomatoes, spinach, sauerkraut, and wine).

3. Don’t eat a large meal just before bedtime, allow 3 hours between eating and going to bedMental/Emotional,Endocrine System,Whole Bodysleepyhead, calcium, magnesium, Vit B Complex, Buffered vit C