Dealing with insomnia is essential. Lack of sleep weakens our immune systems and triggers stress. It makes it harder to lose weight, and impairs our mental health. The first step to tackling this problem is to identify the type of sleep problem and what is causing it.
End Bad bedtime habits to sleep better
As the light darkens and we slow down and relax, our bodies pick up the hint to make melatonin. This sleep-inducing hormone gets us off to sleep when we go to bed.
Bedtime habits that mess up this rhythm can interfere with the body’s natural sleep-wake cycle. They include irregular sleep schedules, excessive screen time before bed, and drinking stimulants like caffeine or alcohol close to bedtime. Lifestyle choices such as irregular exercise habits or alcohol consumption, and even unhealthy eating patterns, can also contribute to insomnia.
To produce melatonin, we use magnesium and zinc. We make melatonin from serotonin, the so-called “happy hormone” that’s often low in people with depression. So if you’re also feeling low, you may wish to give your serotonin levels a boost with its key component nutrients, folic acid and vitamin B6. An alternative way to boost serotonin more directly is by taking a botanical supplement made from the seeds of the African tree, Griffonia simplicifolia. It’s often marketed as 5-HTP, which the body then turns into serotonin.
You can sleep better despite Medical Conditions
Certain medical conditions can interfere with sleep quality and duration. Amongst these are sleep apnea, restless leg syndrome, chronic pain and gastrointestinal issues.
Restless Leg Syndrome (RLS)
Restless Leg Syndrome is a neurological disorder that causes uncomfortable sensations in the legs. They typically happen during periods of rest or inactivity. People with RLS often describe sensations such as crawling, tingling, or itching in the legs, which are relieved by moving or stretching the legs. Symptoms typically worsen in the evening or at night, leading to difficulty falling asleep or staying asleep. RLS can wreck sleep quality and overall well-being.
Many people take magnesium supplements for restless leg syndrome and report great improvements.
Sleep Apnea
Sleep apnea is a sleep disorder characterized by pauses in breathing or shallow breathing during sleep. There are two main types of sleep apnea: obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA occurs when the muscles in the throat relax too much during sleep, causing the airway to become blocked or narrowed. CSA occurs when the brain fails to send signals to the muscles that control breathing.
Common signs of sleep apnea include spectacularly loud snoring, gasping or choking during sleep, frequent awakenings throughout the night, and excessive daytime sleepiness. Many people with sleep apnea know they’re exhausted in the mornings but aren’t aware they wake up dozen of times throughout the night. Sleep apnea can have serious health consequences if left untreated, including an increased risk of cardiovascular disease, stroke, diabetes and even sudden death. If there’s any suspicion of sleep apnea, it’s essential to see your GP and get an evaluation at a sleep clinic.
Nocturia
Nocturia means waking up frequently during the night to urinate. While it is normal to wake up to urinate occasionally, especially after drinking fluids before bed, frequent night-time urination can disrupt sleep patterns and lead to fatigue and daytime sleepiness. Apart from drinking too much before bed, nocturia can be caused by certain medicines, urinary tract infections, or underlying medical conditions such as diabetes or an enlarged prostate in men. You may have nocturia if you normally wake up two or more times during the night to pee.
If you suffer from nocturia, don’t self medicate. It’s essential to get a proper diagnosis and treatment for the underlying problem from your doctor.
Medications that can affect your sleep
Some medications can have side effects that disrupt sleep patterns or interfere with the ability to fall asleep. They include:
- Cold and allergy decongestants
- Asthma medications
- Medicines to reduce blood pressure
- Diabetes medications
- Medications for the memory in Alzheimers disease
- Mood and anxiety medications, including antidepressants
- Pain killers
- Medicines to stop an enlarged prostate getting worse.
If you suspect your medicines are stopping you sleeping, don’t suffer in silence! There’s usually an alternative medicine you could try instead. Go and discuss options with your doctor.
Hormonal Changes
Pregnancy and menopause are significant life stages that can bring hormonal changes and physical discomfort, both of which can contribute to insomnia. During pregnancy, hormonal fluctuations, particularly increased levels of progesterone and estrogen, can disrupt the sleep-wake cycle and lead to frequent awakenings during the night. Additionally, physical discomforts such as nausea, back pain, and increased urination frequency can make it challenging to find a comfortable sleeping position.
Similarly, during menopause, hormonal shifts, particularly a decrease in oestrogen levels, can disrupt sleep patterns and contribute to insomnia. Hot flushes, night sweats, and mood swings commonly experienced during menopause can also interfere with restful sleep.
During menopause, many women use ashwagandha or maca root to help them improve their mood and get a better night’s sleep. It support the proper ups and downs of the adrenal glands, which control the peaks and troughs in cortisol levels over the course of a 24-hour cycle to control when we feel alert and when we go to sleep. The herb black cohosh is another popular choice for dealing with a wide range of menopause symptoms, including disturbed sleep.
Overcoming Stress, Anxiety or Depression to sleep better
Elevated stress levels and anxiety can make it challenging to relax and fall asleep. Racing thoughts and worries can keep the mind active, making it difficult to transition into sleep. Conditions such as depression, bipolar disorder, and post-traumatic stress disorder (PTSD) can severely disrupt sleep patterns and lead to difficulty falling asleep or staying asleep.
Our bodies fill with the “stress hormone” cortisol from the adrenal glands, a hormone whose normal purpose is to wake us up and give us energy in the mornings. If poor mental health lies behind your inability to sleep, you need to tackle stress head-on to achieve better health by day and sleep better.
Adaptogenic herbs such as ashwagandha and maca root are popular to rebalance the adrenal glands. People take them to improve their mood and energy in the daytime as well as to help them get back to a normal sleeping cycle and rest soundly through the night.
Aging
Older people often experience changes in their sleep patterns and quality due to various factors associated with aging. These factors may include alterations in sleep architecture, such as decreased slow-wave (deep) sleep and increased light sleep, as well as changes in circadian rhythms. Age-related changes in hormone levels, chronic health conditions, medications, and lifestyle factors, such as decreased physical activity or increased stress, can also contribute to sleep disturbances.
Many people over 50 take magnesium supplements to help them sleep better. A herb called valerian is another popular supplement that seems to work well for many people who sleep badly but don’t have an underlying medical condition causing it.
Conclusion
Addressing these factors and implementing healthy sleep habits can help you sleep better. Changes should include maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and creating a comfortable sleep environment. They can help improve your sleep quality and duration.
If sleep difficulties persist despite these efforts, it’s essential to see your GP for further evaluation and guidance.
