What is insomnia?  Insomnia refers to the inability attain restful sleep. There are two types of this disorder. Secondary insomnia, the most common, is a side-effect of another problem like illness, anxiety, depression, pain, medicine, caffeine, alcohol, tobacco, or other disorders. Primary insomnia is not a side effect, but is its own disorder and usually lasts one month or more. Because insomnia is so disruptive, it's easy to see how it can cause other problems, like lack of energy, irritability, short attention span, trouble learning and remembering.

What are the symptoms?  You may have trouble falling asleep, staying asleep, you may wake up too early and not be able to get back to sleep, or you may have fitful sleep, causing you to wake up tired. 

How can I treat it naturally?  There are many drugs that help with sleep; unfortunately, they tend to promote tolerance and many people become dependent on the drugs. If you have secondary insomnia, try to isolate and eliminate the cause. In addition, the following natural remedies may help. Calcium, vitamin D and the B vitamins help to regulate the nervous system, helping you sleep more soundly. 

Check with your health care practitioner for proper doses for your body. Valerian is an herb was widely used in Europe and the United States as a sedative from the sixteenth century onward. Scientific studies of valerian in humans began in the 1970’s. The results of these studies led to its present day use – treatment for insomnia. Valerian is shown to be effective when taken 30-60 minutes before bedtime. In some instances, valerian may take up to 4 weeks of consistent use for full results to be realized.

The standard dosage for valerian depends on the type you’re taking. If using dried root, 2-3 grams is standard. For a water based extract, 270-450 milligrams is standard. If using an alcohol based extract, 600 milligrams is standard. Melatonin is a hormone which your body produces that helps regulate sleep. Taking melatonin as a supplement is recommended for those whose natural sleep cycle is disturbed due to jet lag, shift changes, for example. It also may be beneficial for those who rely on sleeping pills to sleep. Optimum dosage for melatonin is not clear. Check with your doctor if you are considering discontinuing benzodiazepine drugs.

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The information contained on Warriorfitnessworld.com is presented for the purpose of educating people about health, fitness, and wellness and is not intended to replace the services of a physician. The ideas and suggestions on this site are designed to help you make informed decisions about your health. They are not intended to help you make a diagnosis about your health, nor are they a substitute for any treatment that has been prescribed by your doctor. The information contained on this website should not be used in place of the advice of your physician or other qualified health care provider. Should you have any health care related questions, or suspect you have a medical problem, please call or see your physician or other qualified health care provider promptly. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of something you have read on this web site. You, the reader, must take full responsibility for all decisions about your health and for how you use this website. Therefore, the author disclaims any responsibility for any adverse effects that result form your use of the information on this website.

Copyright © 2009 by A.M. Birmingham, ISSA CFT

      

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