Insomnia

Insomnia is the inability to sleep when sleep should normally occur. Sufficient and restful sleep is a human necessity. The average adult needs slightly more than eight hours of sleep per day and only 35% of American adults consistently get this amount of rest.

People with insomnia tend to experience one or more of the following sleep disturbances:

• Difficulty falling asleep at night
• Waking too early in the morning
• Waking frequently throughout the night

Insomnia may stem from a disruption of the body's circadian rhythm, an internal clock that governs the timing of hormone production, sleep, body temperature, and other functions. While occasional restless nights are normal, prolonged insomnia can interfere with daytime function, concentration, and memory. Insomnia increases the risk

of substance abuse, motor vehicle accidents, headaches, and depression. Recent surveys indicate that 50%

of people suffer from sleep difficulties and 20 - 36% of them struggle with such difficulties for at least 1 year. Other studies show that one out of three people in the United States have insomnia, but only 20% bring it to the attention of their physicians.

Signs and Symptoms

• Not feeling refreshed after sleep
• Inability to sleep despite being tired
• Daytime drowsiness, fatigue, irritability, difficulty concentrating, and impaired ability to perform normal

activities

• Anxiety as bedtime approaches

Causes

Primary insomnia is not caused by any known physical or mental condition. There are numerous causes and risk factors. Everyday anxiety and stress, coffee, and alcohol are the most common culprits.

Secondary insomnia is often caused by underlying medical or psychological condition such as depression.

About 50% of insomnia cases have no identifiable cause.

Some conditions or situations that commonly lead to insomnia include:

• Substance abuse -- consuming excessive amounts of caffeine, alcohol, recreational drugs, or certain prescription medications; smoking can cause restlessness and quitting smoking may also cause temporary insomnia
• Disruption of circadian rhythms -- shift work, travel across time zones, or vision loss; circadian rhythms are

regulated, in part, by release of a hormone called melatonin from the brain

• Menopause -- between 30% and 40% of menopausal women experience insomnia; this may be due to hot flashes, night sweats, anxiety, and/or fluctuations in hormones
• Hormonal changes during menstrual cycle -- insomnia may occur during menstruation; sleep improves mid-cycle with ovulation
• Advanced age -- biological changes associated with aging, underlying medical conditions, and side effects

from medications all contribute to insomnia

• Medical conditions -- gastroesophageal reflux (return of stomach contents into the esophagus; frequently causes heartburn), fibromyalgia, or other chronic pain syndromes, heart disease, arthritis, attention deficit hyperactivity disorder, and obstructive sleep apnea (difficulty breathing during sleep)
• Psychiatric and neurologic conditions -- anxiety, depression, manic-depressive disorder, dementia, Parkinson's disease, restless leg syndrome (a sense of indescribable uneasiness, twitching, or restlessness that occurs in the legs after going to bed), post-traumatic stress disorder
• Certain medications -- decongestants, bronchodilators, and beta-blockers
• Excessive computer work
• Partners who snore

Risk Factors

The following factors may increase an individual's risk for insomnia:

• Age -- the elderly are more prone to insomnia
• Stressful or traumatic event
• Night shift or changing work schedule
• Travel across time zones
• Substance abuse
• Asthma -- bronchodilators occasionally cause insomnia
• Excessive computer work

Preventive Care

The following lifestyle changes can help prevent insomnia:

• Exercising regularly -- best when done before dinner; exercise should not be done too close to bedtime

because it can stimulate arousal

• Avoiding caffeine (especially after noon) and nicotine
• Getting regular exposure to late afternoon sun -- stimulates release of melatonin which helps regulate

circadian rhythm

• Practicing stress reduction techniques such as yoga, meditation, or deep relaxation
• Early treatment of insomnia may also help prevent psychiatric disorders such as depression

Treatment Approach

The preferred treatments for people with chronic insomnia are lifestyle changes (see Lifestyles section) and

behavioral approaches that establish healthy sleeping habits. This is called improving sleep hygiene.

Mind/body therapies such as stimulus control therapy, bright-light therapy, and cognitive-behavioral therapy are

particularly helpful.

Acupuncture and acupressure have a long tradition of treating insomnia successfully, particularly in the elderly.

Homeopathic remedies may also improve symptoms in some individuals, including use of the herb valerian.

Lifestyle

Studies reveal that healthy sleep habits are essential for treating insomnia.

The following strategies (in addition to the steps mentioned in the Preventive Care section) may help treat the

condition:

• Maintaining a consistent sleeping and waking time
• Establishing the bedroom as a place for sleep and sexual activity only, not for reading, watching television,

or working

• Avoiding naps, especially in the evening
• Taking a hot bath about two hours before bedtime
• Keeping the bedroom cool, well-ventilated, quiet, and dark
• Avoiding looking at the clock; this promotes anxiety and obsession about time
• Avoiding fluids just before bedtime
• Avoiding television just before bedtime
• Eating a carbohydrate snack, such as cereal or crackers, just before bedtime
• Moving to another room with dim lighting if sleep does not occur within 15 to 20 minutes in bed

Suggested Nutritional Supplementation

• BenesomTM - 2-4 tablets one hour before retiring

Benesom is formulated to promote a restful, relaxed state and relieve occasional sleeplessness by beneficially modulating the metabolism of melatonin and GABA.

• Tran-Q® - 2 to 6 tablets daily

Tran-Q has been traditionally used to maintain a calm spirit, relax the body, and quiet the heart.

• LuminaTM - 2-4 softgels daily

Lumina is designed to support healthy mental function and relaxation-issues related to proper focus, attention, learning, and memory-through modulating the metabolism of neurotransmitters such as dopamine, gamma-aminobutyric acid (GABA), and norepinephrine.

Dietary Suggestions

• FirstLine Therapy® Diet