Insomnia is a common complaint is the inability to fall asleep or disruption of normal sleep patterns. A cause it is often stress, especially those psychosocial type (such as conflicting relations in the workplace), depression, substance abuse, exciting, physical pain, food allergies, environmental disturbances and the presence of habitual snoring associated with sleep apnea.
Conditioning for insomnia is defined as a common form of chronic insomnia characterized by pervasive fear of not being able to sleep, a vicious circle whereby the fear of not sleeping translates into actual real insomnia caused first by a disturbing event, then by ‘creep of fear of spending another sleepless night. This is reflected emotional activation, which leads the subject falling asleep more easily when not force to do so, for example when watching television.
To reduce the episodes of insomnia brought to the table bread, pasta and rice, as well as lettuce, radish, onion, garlic and cheese, boiled eggs, fresh milk warm and sweet fruits such as peaches and nectarines, these are foods that help relax the body and to “capture” the sleep, in fact, contain tryptophan, an amino acid that promotes the synthesis of serotonin, the neurotransmitter of wealth and brain neurotransmitter that stimulates relaxation. Avoided, especially in the evening, food and beverages such as chocolate, cocoa, coffee and tea for the presence of caffeine, as well as spirits that cause poor quality sleep and wake up early in the morning.
Among the possible food supplements: – Vitamin B3 (15-20 mg per day) – Vitamin B5 (10 mg per day) – Vitamin B6 (1.5-2 mg per day) – Folic acid (200 mcg per day ) – Vitamin C (200 mg daily), tryptophan (260 mg per day).
A good habit is to drink a hot tea before going to bed (great chamomile, lemon balm and lime flowers). Green light for natural personal care products to be applied before going to sleep through a series of actions which promote circulation or real relaxing massage to the face and neck to turn into a daily habit. Try to put under his pillow a pillow stuffed with lavender. Are commonly used fluid extracts of hawthorn (Crataegus oxycantha) in a dose of 15-20 drops, 2 or 3 times a day between meals. In patients subjected to prolonged stress or restless, it is used instead of the fluid extract of Passiflora (15 drops, diluted in a little water, 3 times a day between meals).
Bach flowers can have a very positive effect with respect to the removal of certain negative moods that affect the quality of sleep. In case of insomnia from anxiety states is effective Aspen (poplar), Cherry plum (sour cherry) is useful for those who live under constant fear and to let go, to release nervous tension.
Clematis (Clematis) for those who fall asleep when they hear the crowd mind of disturbing thoughts and feelings. When sleep does not come too tired to be effective Hornbeam (carpine).
Traditional Chinese Medicine
In traditional Chinese medicine to every organ in the body corresponds to a psychic content, which means that we deposit in the body also mental energy. Insomnia often comes from energy imbalances, poisoning and malfunction of organs that harm the mental energy: for example, a liver intoxicated affect the ease to sleep. In addition to the meridians of the liver, it is useful to treat those Heart and Spleen.
- SHEN MEN (on cross crease of the wrist), which tones and regulates the qi cardia;
- XING JIAN (between the big toe and second toe), which tones and regulates the Liver, and cools the blood;
- FENG LONG (between the lower edge of the patella and the apex of the lateral malleolus), which dissolves the moisture mobilizes the qi of the Spleen and Stomach, calm the shen and favors the descent of the yang.
- TAI XI (between the apex of the internal malleolus and the Achilles tendon) tones and adjusts the kidney qi and clears Heat.
- TAI CHONG (on the dorsum of the foot, in the depression between the first and second metatarsal), which regulates and cools the blood.
Great essential oil of jasmine with sedative effect on the nervous system, used against tension, stress, anxiety. The essential oil of chamomile gives overall stability and leaves out the sheets negative thoughts and turmoil of the soul. The essential oil of marjoram calms the individual anxious, unstable, always struggling with a strong rationality, which exchanges the night as a time for reflection and budgets.
In case of insomnia due to excessive mental activity (thoughts, obsessive thoughts, etc..): Coffea cruda and Gelsenium 5 CH 9 CH (2 +2 granules in the evening, to be repeated if necessary during the night). However, if insomnia is for abuse of coffee, maybe even food: Coffea cruda 5 CH 9 CH and Nux vomica (2 +2 granules in the evening, to be repeated if necessary during the night). In case of insomnia with fatigue and nocturnal agitation, Rhus Toxicodendron 5 CH (5 pellets in the evening).
It ‘s very important not to alter the sleep-wake rhythm if you play sports at a competitive level. Calculate the hours of sleep you need, try going to bed every night and get up every morning at the same hour. If one night you go to sleep very late, do not prolong sleep during the whole of the morning. If you wake up in the middle of the night and found it difficult to fall asleep again, stay in bed and worry is not a solution, better get up and engage in something relaxing.
Yes relaxing activities before going to bed (gymnastics, a book, a good movie, music, cuddles). During the day practice regularly physical activity you like and do not eat too much at dinner.