Insomnia: Possible Causes & Solutions
Index of Diseases / Health Conditions ... Medicinal Foods, Herbs, Spices & Household Items
The below provides a general overview on this topic and may not apply to everyone. Any treatment protocol should be discussed with a qualified healthcare practitioner. Please refer to: Medical & Legal Disclaimer.
Without nightly downtime to repair and refresh its systems -- like your immune and cardiovascular systems -- your body becomes vulnerable and weak. This increases your risk for a host of serious illnesses. A good night's sleep keeps you healthy AND young!
🔍 Causes of Insomnia
Reference: U.S. National Library of Medicine
🏥 Medical & Physical
- • Discomfort or illness
- • Depression
- • Stress or anxiety
⚠️ Substances & Medications
- • Caffeine or alcohol consumption
- • Smoking
- • Certain medications or illicit drugs
🏠 Environmental
- • Inappropriate sleep environment
- • Too bright or noisy bedroom
- • "Toxic" sheets with formaldehyde
😴 Sleep Habits
- • Taking naps during the day
- • Going to bed too early
- • Irregular sleep schedule
💡 Important Note: "Toxic" sheets saturated with formaldehyde are a common but overlooked cause of insomnia. Purchasing "green" sheets without chemical treatments can significantly improve sleep quality.
💤 The Importance of Sleep
Sleep allows the body to recover and refresh itself on a daily basis and is vital in ensuring your good health and well-being.
Mental Focus
Adequate rest helps you stay focused on daily tasks
Safety
Sleep deprivation causes slow reactions, blamed for millions of auto accidents
Immune System
At least 8 hours of sleep is required for a healthy immune system
⚠️ The Risks of Sleep Drugs
Commonly prescribed sleep drugs are linked to a wide range of dangerous side effects:
- • Hallucinations
- • Severe depression
- • Anxiety and panic attacks
- • Altered personality
- • Loss of sexual inhibitions
- • Paranoia and delusions
- • Blackouts and amnesia
- • Addiction potential
- • Psychotic episodes
- • Criminal behavior
🔄 Recommended Changes to Your Daily Routine
⏰ Sleep Schedule
Wake up at the same time each day. Sleep is controlled by biological rhythms (circadian rhythms) that follow a very set schedule. Consistency in wake times helps align your sleep pattern with these internal rhythms.
Tip: Don't spend too much time in bed. If you need 8 hours of sleep, spend no more than 8.5 hours in bed.
☀️ Light Exposure
Spend time in sunlight. Exposure to late-afternoon or evening light shifts circadian rhythms, allowing you to wake up later in the morning.
- • More daytime light exposure = better nighttime sleep
- • People over 50 benefit from 30 minutes of late-day light
- • Use full-spectrum bulbs during winter months
🍽️ Eating & Sleep
Don't eat within 2-3 hours of bedtime. Digestion requires increased circulation, gastric acid, and intestinal activity - all processes not conducive to restful sleep.
- • Digestive tract works best when upright
- • Lying down works against gravity for digestion
- • Large meals close to bedtime disrupt sleep quality
🛁 Sleep Environment
🌡️ Temperature
- • Take a brief, moderately hot bath before bed
- • Raises peripheral temperature, drops core temperature
- • Keep bedroom at comfortable temperature
🌙 Darkness
- • Keep sleeping environment as dark as possible
- • Brain secretes melatonin only in darkness
- • Use light-blocking curtains or sleep mask
💡 Specific Causes & Solutions
🧬 Hormonal Connection: Melatonin
Studies show the body produces Melatonin at night or in the dark. When released, tiredness and sleep occur. Melatonin production decreases with age, making elderly people more susceptible to insomnia.
Natural Solution: 20 minutes of sunlight exposure for two consecutive mornings can restore proper melatonin production. In winter, use full-spectrum bulbs for 2 hours daily.
☕ Reduce or Eliminate Coffee
Caffeine is a habit-forming drug. While it keeps you alert during lethargic mornings, it prevents much-needed sleep at night, creating a cycle of dependence and sleep disruption.
🍷 Avoid Alcohol Near Bedtime
Alcohol acts as a sedative initially, but several hours later has the reverse effect of making you more wakeful. If you wake up mid-night, avoid alcoholic beverages after dinner. For trouble falling asleep, avoid drinks with dinner too.
🌿 Helpful Herbs & Natural Remedies
🌱 Valerian Root
According to Dr. Malcolm Stuart, this is "the safest and most effective sleep aid with no side effects."
Usage: Best consumed around 8 PM. Use 1-2 teaspoons of dried root to make tea, 30 minutes before bed. No heavy feeling the next day, and no dependency develops.
🐱 Catnip
Effective for insomnia, nervousness, anxiety, and migraines.
Usage: 1-2 teaspoons dried herb per cup of boiled water, infuse 10 minutes. Don't boil the herb directly.
🌼 Chamomile
Milder herb, recommended for children when restless.
Usage: 2 teaspoons dried chamomile flower per cup of tea.
💜 Lavender
Makes for a very soothing drink and aromatherapy option.
🌸 Additional Herbal Options
- • Cistus Canadensis (Rock Rose): Effective for sleeplessness and cold sensitivity
- • Arnica Montana (Leopard's Bane): For nervousness and over-sensitivity, especially after injury
- • Essential Oils: Lavender essential oil for aromatherapy
- • Herbal Blends: Try mixing valerian with chamomile or catnip, sweetened with stevia
🥛 Nutritional Support for Better Sleep
🥛 Nutmeg & Milk
Nutmeg oil acts as a natural sedative. Milk contains tryptophan, which increases serotonin levels.
Method: Steep half crushed nutmeg in hot water for 10 minutes, or stir ½ tsp powdered nutmeg into warm milk.
🥬 Fiber & Digestion
Adequate fiber from vegetables, fruits, whole grains prevents constipation, irritability, and sleeplessness. At least half your diet should be unprocessed foods.
💊 Essential Vitamins
- • B-6 & B-12: Required to convert tryptophan to serotonin
- • Calcium & Magnesium: Relax digestive muscles
Note: Vitamins for medicinal use require medical oversight.
🚫 Foods to Avoid
- • Excessive red meat and alcohol
- • White bread and fast foods
- • Fatty, fried, and sugary items
- • Spicy foods (curry, cumin, hot peppers)
💤 Essential Sleep Tips
🕰️ Night-time Behavior
- • If you wake up, keep your eyes closed
- • Don't look at the clock - keep it out of sight
- • Don't lie in bed tossing and turning
- • Get up if you can't sleep, stay up until sleepy
🌅 Daytime Habits
- • Avoid naps during the day
- • Try a relaxing massage
- • Maintain consistent wake times
- • Get adequate sunlight exposure