Insomnia, You Are Not Alone

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I’m amazed to hear how often the subject of insomnia arises when talking with people at the clinic and in my personal life. In fact, research has shown that roughly one-third of the population suffers from symptoms of insomnia. There is no debate that an adequate amount of sleep is essential for healthy living. The question remains, what are some of the more common causes of insomnia and what can be done to prevent or lessen these symptoms?

An environmental factor that may contribute to poor sleep quality can be the temperature of our bedroom at night!  It has been speculated that people with poor sleep quality have a higher internal body temperature than others.  Reducing the temperature of the bedroom can help to offset this problem. An ideal temperature for quality sleep has been recommended at between 60 to 70 degrees Fahrenheit. 

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Another cause of insomnia can be connected to work schedules that conflict with good sleep habits. For example, 2nd or 3rd shift workers, people that work irregular hours and who work from home can struggle with sleep issues. This coupled with intermittent naps during the day can disrupt the quality of sleep at night. One third of shift workers state they sleep less than six hours per night!  The National Sleep Foundation recommends that a person strive to go to bed and wake up at the same time throughout the week and limit naptime.

Dietary factors can also contribute to poor sleep cycles. Nicotine, caffeine and alcohol are known contributors.  By limiting or removing these lifestyle choices you may see an immediate improvement and achieve a good night’s rest. Furthermore, after the age of forty our bodies reduce the amount of or even stop producing melatonin entirely . Melatonin supplements are another possible remedy. They have been shown to benefit sleep and can be taken before bedtime.

Click this link to read the article from Johns Hopkins University.

Finally, there may be medical reasons for insomnia: chronic pain, asthma, arthritis, acid reflux, allergies, and endocrine problems.  Unfortunately, some medications used to treat these conditions can have a stimulatory effect and disrupt sleep.  If you suspect that your prescriptions are affecting your sleep, speak with your doctor. She/he may recommend switching medications, reducing dosage or seeking alternative treatments. It’s worth a conversation.

For more info on this broad but very important topic, check out the excellent websites below and remember you’re not alone!

Yours in health,

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