See also : * [[Sleep Disorders (Sleep Apnea)]]* [[Nightmares]]
== Causes and Symptoms ==
Insomnia can be caused by physical and psychological factors. There is sometimes an underlying medical condition that causes chronic insomnia, while transient insomnia may be due to a recent event or occurrence. Insomnia is commonly caused by:* [[Stress]]and [[anxiety]] may cause sleeping problems or make existing problems worse. And having an anxiety disorder exacerbates the problem.* Low levels of vitamin D may be to blame for some cases of Disruptions in circadian rhythm - jet lag, job shift changes, high altitudes, environmental noise, extreme heat or cold.*Psychological issues - bipolar disorder, depression, anxiety disorders, or psychotic disorders.*Medical conditions - chronic sleepinesspain, chronic fatigue syndrome, congestive heart failure, angina, acid-reflux disease (GERD), chronic obstructive pulmonary disease, asthma, sleep apnea, Parkinson's and Alzheimer's diseases, hyperthyroidism, arthritis, brain lesions, tumors, stroke.*Hormones - estrogen, hormone shifts during menstruation.*Other factors - sleeping next to a snoring partner, parasites, genetic conditions, overactive mind, pregnancy.
== Home remedies ==
* [[Aromatherapy]] : Certain essential oils such as lavender and chamomile possess sedative properties known to promote sleep. Before bedtime, try taking a bath infused with a few drops of relaxing oils. You can also add a few drops of essential oils to your favorite massage oil and knead away your muscle tension, or shake two or three drops of lavender oil onto your pillowcase and breathe in the calming aroma as you fall asleep.
*Up Your Serotonin - This neurotransmitter is essential for a good night's sleep. Tryptophan is an amino acid that helps create serotonin. Try eating foods rich in tryptophan like, bananas or sunflower seeds.
* [[Nutmeg]] is an incredibly effective remedy in the case of sleeping disorders. This spice has countless health benefits, as it detoxes the body, helps digestion, soothes pain, boosts the immune system, boosts skin health, and improves blood circulation. Moreover, it has mild sedative properties which are extremely helpful in the case of insomnia.
* [[Rhodiola Rosea]] gives you more available energy during the day, while simultaneously facilitating deep, REM-level sleep.
*Can be related to Magnesium deficiency.
* [[5-HTP]] : The full scientific name is 5-hydroxy-tryptophan -- and yes, it is a form of tryptophan which transforms into serotonin in your brain to provide genuine support for sleeping. (You can also now find tryptophan supplements.) One caution: If you're taking an SSRI anti-depressant, such as Celexa, Lexapro, Paxil or Zoloft, you're already getting enough serotonin, so don't take this supplement. Otherwise, take 100 to 150 mg about an hour before you head to bed.
*[[Magnesium]]. This all-purpose mineral can really help you nod off. Chronic insomnia and magnesium deficiency go hand in hand, especially in modern times when more people are eating processed foods that have been stripped of important nutrients. Magnesium is responsible for an astonishing 300 or more essential metabolic reactions in the body and is key to a healthy nervous system. Some of its most important tasks are helping manufacture serotonin, the mood-calming neurotransmitter that converts to sleep-inducing melatonin at bedtime, and adenosine triphosphate (ATP), the main energy molecule used by your cells. It's the spark that lights your fire and the smooth mover that calms you down.
* [[Vitamin D]] - low levels are associated with daytime sleepiness and musculoskeletal pain. Take 600-800iu vitamin D3 daily.
*[[Calcium]]. If you take a calcium supplement, take it at night in combination with your magnesium for best results. Western medicine and popular media have emphasized the need to get adequate calcium for healthy bones without focusing to the same degree on the need to take magnesium and vitamin D, the “sunshine hormone,” with calcium. All three are needed to maintain health. When it comes to good sleep, calcium relaxes your muscles and helps your brain in manufacture the calming amino acid tryptophan, which is converted to serotonin and melatonin. That's another reason why having a warm milky drink full of calcium helps you sleep well.
* [[Wild Lettuce]] helps relieve headaches, anxiety and joint pain that may interfere with a good night's sleep.
* The 4-7-8 Exercise That Enables You to Fall Asleep in 60 Seconds : It increases oxygen intake on the four-count inhale. During the seven-count breath-holding, the oxygen flows through the bloodstream. Finally, the eight-count exhale slows the heartbeat and releases carbon dioxide. The whole cycle induces sleep effectively and gives new meaning to the claim that counting breaths is more effective than counting sheep : == Warnings ==**Position the tip of your tongue on your upper palate behind your our upper front teeth, and keep it in that position during the entire exercise. **Exhale completely through your mouth with your lips pursed, while making a 'whoosh' sound as you do. == References ==**Next, close your mouth and slowly inhale through your nose to a count of four. **Hold your breath for a count of seven. **Exhale completely through your mouth for a count of eight, making the same 'whoosh' sound while pursing your lips.** Repeat this cycle three more times, keeping the ratio of 4-7-8 for all three phases of the exercise. You may find that you’ll fall asleep even before you complete the three repetitions.* [[Anshen Buxin Wan]] is used for anxiety and for insomnia, particularly the type of insomnia where the person has trouble falling asleep. * [[Zhen Xin An Shen Tang]] is used for neurotic insomnia.* [[An Shen Wan]]
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