What is Insomnia?
Insomnia is the inability to sleep through the night. Most of us have experienced insomnia at some point, or off and on. But, some people have chronic insomnia which can lead a host of other problems such as; heart burn, stress, inability to concentrate and mood disturbance to name a few. Studies have shown that if you don’t get enough sleep one night, your cortisol level will be elevated for twenty four hours after that. Cortisol is a stress hormone.
Before electricity people slept nine hours a night on the average, and nowadays people are getting about seven and even that number is dwindling. Studies have shown that mental function is best when people are getting at least eight hours of sleep a night. Some people may even need nine or ten. If you tend to fall asleep within minutes of hitting the pillow, or feel an urge to nap during the day chances are that you aren’t getting enough sleep.
What are the Root Causes of Insomnia?
Anxiety and stress top the list of root causes. Many other factor can play a major role as well such as stimulants, chronic pain, medications, and breathing disorders. Restless leg syndrome disrupts many people’s sleep. This is a condition where the individual experiences unusual , and painful sensations in their legs which causes as irresistible urge to move the legs. This condition is triggered by rest and most often occurs in the evening.
Hormone imbalance can also be a root cause of insomnia. Menopause is often a culprit of insomnia because of the changes in estrogen and progesterone levels. Aging, stimulants, including caffeine, decongestants, thyroid medication, sugar, indigestion, pain, alcohol, and lack of exercise have also been linked to insomnia.
Natural Remedies.
Monitor your caffeine intake, and keep your alcohol consumption to a minimum. Avoid sugary foods even fruits after lunchtime. Start exercising every day. But be careful not to exercise too late at night because this can disturb your sleep.
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Tranquil Sleep- Tranquil Sleep is a combination supplement with amino acids. Take as directed on the label. |
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5 HTP / 5-Hydrotrytophan- Take 100 – 200 mg a half hour to an hour before bedtime. 5 HTP promotes serotonin production in the brain for relaxation. 5 htp will also help to regulate your sleep cycle. * Do not use if your are currently taking anti depressant medication. |
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Melatonin- Take 0.3 to 0.5 mg one hour before bedtime, This hormone promotes sleep. Melatonin is best used on a short term basis. |
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Passionflower- Take 500 mg a half hour before bed. Passionflower promotes relaxation in the nervous system, and doesn’t cause drowsiness in the morning. |
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Calcium/ Magnesium- Take 500 mg of calcium and 250 mg of magnesium a half hour before bed. I usually recommend a product called “Ionic Fizz” which is calcium and magnesium in an ionic form which mean it is assimilated very quickly. This is a sugar free powder that you mix with a little but of water and drink. |
*Please check with your doctor before taking any supplements, and also read the warning labels on each product, especially if you are pregnant or breast-feeding. Also read the labels carefully when giving your child any natural supplement, to ensure that it is safe to give a child.
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What is Depression?
It is estimated that 10 percent of American experience depression severe enough to seek medical attention. According to the World Health Organization, depression is the most costly of all diseases because people who experience depression are often disabled and not able to be as productive as they would be if they didn’t struggle with depression.
Although it is a common to experience sad mood, or have episodes of depression after a loved one passes, or after a tragic event, sadness that is prolonged and is disruptive to your life, your job, and daily activities may be a sign that you should seek medical attention.
What are the Symptoms of Depression?
Some of the symptoms of depression are; fatigue, prolonged sadness, inability to enjoy things, mood swings, unexplained weeping, and crying, feelings of worthlessness, difficulty concentrating, sleep problems, loss of appetite, thoughts of suicide, decreased sex drive, and increased anxiety.
What are the Root Causes of Depression?
Many cases of depression are cause by a neurotransmitter imbalance. This can be caused by poor diet, taking drugs, smoking cigarettes, and drinking alcohol for example. Because these things mess with your brain chemicals, and often times your body becomes adjusted and dependent on these substances, your brain doesn’t produce and distribute the correct balance of serotonin, and dopamine. Hormonal imbalances, lack of sunlight, and unresolved emotional issues are also contributing factors to depression.
Natural Remedies.
Seeking the attention of a doctor or Mental Health professional is always advised. If you have unresolved emotional issues, a Mental Health professional may help you clear up, and go through these issues.
Eating a proper diet rich with vegetables, fruits, legumes, and cutting out foods high in sugar and saturated fats may help. Practice meditation, and deep breathing techniques to reduce stress. Qi-Gong is a great exercise to get your energy moving properly. In Eastern medicine it is often believed that depression is an energetic imbalance. Qi-Gong will help rebalance your energy, and also provide many other health benefits. Getting some form of daily exercise will produce endorphins which will aid in depression. As I am sure you have heard of the “runner’s high.” This is a good example of the mental health benefits of exercise. Below I have listed some Nutritional Supplements that I have used, and have seen work wonders on others.
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5-HTP (5-hydroxtrytophan) - Take one 50 mg Tablet a half hour before bed once a day. 5-htp helps to regulate sleep cycles, and will help you fall asleep as an added benefit. 5-htp is an amino acid that is necessary for serotonin production. Serotonin gives you the feeling that everything is right in the world, or centered calmness. You can increase your dosage to 100 mg a night, and even take 50 mg three times a day. |
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L-Tyrosine- Take 500 mg first thing in the morning. L-tyrosine can be converted by neurons in the brain to dopamine and norepinephrine (noradrenaline), hormones which are depleted by stress, overwork and certain drugs. Dopamine basically gives you motivation, that get up and go feeling. |
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Essential Fatty Acids – Fish Oil- Take as directed on the label. Make sure that the fish oil you chose is molecularly distilled, and pharmaceutical grade, so you aren’t getting high amounts of heavy metals and mercury. |
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Vitamin B Complex- Take as directed on the label. I like to use “B 100” by “Now Foods.” |
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Vitamin D- Take at least 1,000 iu a day. You can increase the dose to 2,000 if you live in a climate where you do not get a lot of sunlight. This is more than the fda recommends but in the natural medicine school of thought this is what is recommended. |
*Please check with your doctor before taking any supplements, and also read the warning labels on each product, especially if you are pregnant or breast-feeding. Also read the labels carefully when giving your child any natural supplement, to ensure that it is safe to give a child.
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