{"id":48682,"date":"2025-08-06T13:03:43","date_gmt":"2025-08-06T13:03:43","guid":{"rendered":"https:\/\/naturaleyecare.com\/?post_type=health-conditions&#038;p=48682"},"modified":"2025-09-26T09:51:23","modified_gmt":"2025-09-26T09:51:23","slug":"insomnia","status":"publish","type":"health-conditions","link":"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/","title":{"rendered":"Insomnia"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"48682\" class=\"elementor elementor-48682\">\n\t\t\t\t<div class=\"elementor-element elementor-element-184ade19 e-con-full e-flex cmsmasters-block-default e-con e-parent\" data-id=\"184ade19\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4f3438b2 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"4f3438b2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sleep takes up 1\/3rd of our lives and it is essential to maintain stability in the functioning of the body&#8217;s multiple systems. Insomnia, difficulty falling asleep or staying asleep through the night are medical conditions that may be episodic, that is, they come and go, or may be chronic, lasting more than four weeks.<\/p><p>While most people have an occasional rough night due to stress, travel or poor lifestyle choices people who chronically have trouble sleeping will awaken unrefreshed and have decreased functionality at work, in relationships, and driving on the highway. Insomnia is most common among the elderly, women, and those with depression, and can be a risk factor for\u00a0<a href=\"https:\/\/naturaleyecare.com\/health-conditions\/weight-loss\/\" target=\"_blank\" rel=\"noopener\">obesity<\/a>,\u00a0<a href=\"https:\/\/naturaleyecare.com\/health-conditions\/hypertension\/\" target=\"_blank\" rel=\"noopener\">high blood pressure<\/a>,\u00a0<a href=\"https:\/\/naturaleyecare.com\/health-conditions\/atherosclerosis\/\" target=\"_blank\" rel=\"noopener\">heart disease<\/a>\u00a0and\u00a0<a href=\"https:\/\/naturaleyecare.com\/health-conditions\/diabetes-mellitus\/\">diabetes<\/a>.<\/p><h4 id=\"immune\">Sleep and the Immune System<\/h4><p>Perhaps even more significant, lack of sufficient sleep hampers the effective functioning of the immune system and makes you more vulnerable to colds, flu, influenza, viruses, and other health problems. Sleep is an important regulator of the immune system. While you are asleep multiple functions to maintain body balance take place. Lack of sleep alters the metabolism and results in increased levels of the cytokines c-reactive protein, interleukin-6 and tumor necrosis factor. These cytokines activate NF-\u03baB contributing to chronic inflammatory and metabolic diseases. Sleep induces changes in the hypothalamus-pituitary-adrenal axis and the sympathetic nervous system which modify immune system integrity.<sup>14<\/sup>\u00a0Lying in bed with your eyes closed isn&#8217;t quite as beneficial as deep sleep, but it does give your neurons, muscles, and organs a rest which is a good second choice.<sup>15<\/sup><\/p><p>People vary in their need of sleep but most adults need seven to eight hours a night. . Chronic insomnia is defined as three or more nights a week of sleeplessness for four months or more.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-312f73a5 e-con-full e-flex cmsmasters-block-default e-con e-parent\" data-id=\"312f73a5\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-535348bc e-n-tabs-mobile cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-n-tabs\" data-id=\"535348bc\" data-element_type=\"widget\" data-settings=\"{&quot;tabs_justify_horizontal&quot;:&quot;start&quot;,&quot;horizontal_scroll&quot;:&quot;disable&quot;}\" data-widget_type=\"nested-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-tabs\" data-widget-number=\"1397967036\" aria-label=\"Tabs. Open items with Enter or Space, close with Escape and navigate using the Arrow keys.\">\n\t\t\t<div class=\"e-n-tabs-heading\" role=\"tablist\">\n\t\t\t\t\t<button id=\"e-n-tab-title-13979670361\" data-tab-title-id=\"e-n-tab-title-13979670361\" class=\"e-n-tab-title\" aria-selected=\"true\" data-tab-index=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"e-n-tab-content-13979670361\" style=\"--n-tabs-title-order: 1;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tSymptoms \t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-13979670362\" data-tab-title-id=\"e-n-tab-title-13979670362\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-13979670362\" style=\"--n-tabs-title-order: 2;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tCauses \t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"lifestyle\" data-tab-title-id=\"e-n-tab-title-13979670363\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-13979670363\" style=\"--n-tabs-title-order: 3;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\t Lifestyle \t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"self\" data-tab-title-id=\"e-n-tab-title-13979670364\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-13979670364\" style=\"--n-tabs-title-order: 4;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tComplementary care \t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t<button id=\"e-n-tab-title-13979670365\" data-tab-title-id=\"e-n-tab-title-13979670365\" class=\"e-n-tab-title\" aria-selected=\"false\" data-tab-index=\"5\" role=\"tab\" tabindex=\"-1\" aria-controls=\"e-n-tab-content-13979670365\" style=\"--n-tabs-title-order: 5;\">\n\t\t\t\t\t\t<span class=\"e-n-tab-title-text\">\n\t\t\t\tSummary\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<\/div>\n\t\t\t<div class=\"e-n-tabs-content\">\n\t\t\t\t<div id=\"e-n-tab-content-13979670361\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-13979670361\" data-tab-index=\"1\" style=\"--n-tabs-title-order: 1;\" class=\"e-active elementor-element elementor-element-53667fa9 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"53667fa9\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2c59b30d e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"2c59b30d\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-179c0bf6 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"179c0bf6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 id=\"symptoms\">Symptoms<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-77d45abe e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"77d45abe\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-59b03fe5 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"59b03fe5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p>Symptoms include difficulty falling asleep, waking up often during the night, trouble going back to sleep, waking up too early in the morning, feeling tired and irritable during the day, difficulty focusing on tasks, tension headaches, gastrointestinal upsets, depression, errors and accidents.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-13979670362\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-13979670362\" data-tab-index=\"2\" style=\"--n-tabs-title-order: 2;\" class=\" elementor-element elementor-element-64bcf6c8 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"64bcf6c8\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-7a32e21 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"7a32e21\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-243af88a cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"243af88a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 id=\"causes\">Causes<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7f20a897 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"7f20a897\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-29d4f2a2 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"29d4f2a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Primary insomnia<\/strong>\u00a0is a condition unrelated to other diseases and is often very treatable with simple changes to diet and lifestyle. It is often caused by stress, overuse of nicotine, alcohol and caffeine, travel, poor sleep habits, overeating in the evening, aging, or worries about sleeping, among other possibilities.<\/p>\n\n<p><strong>Secondary insomnia<\/strong>\u00a0could be a symptom of other physiological or psychological conditions, the most common of which are depression, restless leg syndrome (tied to iron deficiency), sleep apnea, migraines (tied to B vitamin deficiencies) and the pain of arthritis. It could arise from cancer treatments or drug reactions as well.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-13979670363\" role=\"tabpanel\" aria-labelledby=\"lifestyle\" data-tab-index=\"3\" style=\"--n-tabs-title-order: 3;\" class=\" elementor-element elementor-element-4b313c2 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"4b313c2\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-6d0c6c1c e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"6d0c6c1c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5c8654d1 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"5c8654d1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 id=\"lifestyle\">Lifestyle Changes<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-53f4947d cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"53f4947d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tBehavior therapies are generally considered to be as effective for treating primary insomnia as medications and much more healthful. These include:\n<ul>\n \t<li id=\"learn\"><strong>Education<\/strong>\u00a0about good sleeping habits. Some effective insomnia reducing sleeping habits include:\n<ul>\n \t<li>go to bed at the same time each night<\/li>\n \t<li>use your bed only for sleeping<\/li>\n \t<li>avoid naps in the afternoon<\/li>\n \t<li>get out of bed when not sleeping<\/li>\n \t<li>get exercise every day, but not right before bedtime<\/li>\n \t<li>avoid television, computer, and small phone use an hour before bedtime<\/li>\n<\/ul>\n<\/li>\n \t<li id=\"cognitive\"><strong>Cognitive therapy.<\/strong>\u00a0Many people believe they can&#8217;t function if anything happens to disturb their sleep, or if they get less than their normal eight hours. Since sleeplessness can be caused by anxiety due to stress or worrying about not being able to fall asleep, this can cause a reduction in functionality during activity. Therapists work with patients to attain a more balanced perspective and show how to replace worry with positive thoughts.<\/li>\n \t<li id=\"light\"><strong>Sunlight &amp; Light Therapy.<\/strong>\u00a0For patients who fall asleep too early in the evening and then awaken too early sometimes getting more light can help to push back the internal clock. Regular exposure to sunlight in the late afternoon helps to stimulate regulate the circadian rhythm by stimulating the release of melatonin.<sup>11<\/sup><\/li>\n \t<li id=\"relax\"><strong>Relaxation Techniques.<\/strong>\u00a0Meditation, progressive relaxation, bio-feedback and breathing exercises have all been shown to reduce overall stress and anxiety and produce a more relaxed body and mind at bedtime.<\/li>\n \t<li id=\"dark\"><strong>Light Pollution<\/strong>\u00a0If there are street lights near where you sleep be sure to use dark shades to keep your sleeping area dark. Studies have found that exposure to artificial light at nighttime is associated with a greater risk of both breast and prostate cancer.<sup>13<\/sup><\/li>\n \t<li id=\"diet\"><strong id=\"diet\">Diet<\/strong>\n<ul>\n \t<li>reduce intake of caffeine, alcohol and nicotine<\/li>\n \t<li>eat smaller evening meals<\/li>\n \t<li>eliminate allergens which might include dairy, gluten, soy, preservatives<\/li>\n \t<li>favor foods that are rich in antioxidants<\/li>\n \t<li>our\u00a0<a href=\"https:\/\/naturaleyecare.com\/eye-disease-prevention\/preventing-eye-disease\/#diet\">prevention diet to support good vision<\/a>\u00a0will also support better sleep<\/li>\n \t<li>foods low in protein\/fat and rich in carbohydrates can increase melatonin and serotonin which are linked to sleep. For example, if you are hungry before bed a snack of crackers with milk might be helpful. But avoid snacks that could be harder to digest, such as granola.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-13979670364\" role=\"tabpanel\" aria-labelledby=\"self\" data-tab-index=\"4\" style=\"--n-tabs-title-order: 4;\" class=\" elementor-element elementor-element-8f8e59c e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"8f8e59c\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1d440cd3 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"1d440cd3\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-69575258 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"69575258\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 id=\"self\">Nutritional Supplements and Complementary Care<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67cfe705 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"67cfe705\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h5>Nutritional Supplements<\/h5>\n<ul>\n \t<li id=\"melatonin\"><strong>Melatonin<\/strong>\u00a0is a hormone naturally produced by the human pineal gland, and has a key role in regulating circadian rhythms especially the sleep-wake cycle. Melatonin&#8217;s action has led to its being tried as a treatment for a wide range of sleep disorders, such as jet lag, primary insomnia, sleep-wake cycle disruption and sleep problems in children with neuro-developmental disorders. It has been found to be helpful for insomnia.<sup>7<\/sup><\/li>\n \t<li><strong>Tart cherry juice<\/strong>, with its high level of anthocyanins also supports better sleep and better health in general.<\/li>\n \t<li><strong>Omega-3 fatty acids<\/strong>\u00a0which reduce inflammation and support mental balance can be helpful.<\/li>\n \t<li><strong>Pyridoxine (vitamin B6)<\/strong>\u00a0helps the metabolic process of digestion and supports the nervous system. B6 converts some of the amino acid tryptophan to serotonin and vitamin B3. Serotonin helps regulate sleep patterns, so without enough B6, your body may not produce enough tryptophan.<sup>1, 2<\/sup><\/li>\n \t<li><strong>Riboflavin (vitamin B2)<\/strong>\u00a0is essential to how the body metabolizes amino acids, fats, and carbohydrates. It supports availability of vitamin B6 and folic acid. Deficiency can give rise to insomnia and mood swings, in part because vitamin B6 is so important for balanced sleep cycles.<\/li>\n \t<li id=\"calcium\"><strong id=\"calcium\">Calcium,<\/strong>\u00a0combined with magnesium, has been found to be effective in combating the problem. Calcium is associated with sleep patterns. Calcium levels are highest in the body during some deep sleep phases. While B6 helps create tryptophan, calcium supports how the brain utilizes tryptophan.<sup>3, 4<\/sup>\u00a0Calcium deficiency is directly tied to restless leg syndrome.<\/li>\n \t<li><strong>Magnesium<\/strong>\u00a0deficiencies have been shown to cause depression which is one cause. Supplementation with magnesium has been shown to be helpful.<sup>6<\/sup>\u00a0Magnesium regulates calcium ion flow in brain neurons, and helps to regulate nitric oxide production. When magnesium is insufficient neuron damage results. Only 16% of the magnesium found in whole wheat remains in refined flour, and magnesium has been removed from most drinking water supplies, making it likely that many people won&#8217;t get enough magnesium.<\/li>\n \t<li><strong>Cobalamin (vitamin B12)<\/strong>\u00a0supports a healthy nervous system, among many other important functions. One of the results of a vitamin B12 deficiency is fatigue, nervousness and sleep difficulties. Supplementing with B12 has been found to improve sleep when combined with other therapies.<sup>5<\/sup><\/li>\n \t<li id=\"lemon\"><strong>Lemon Balm<\/strong>\u00a0(Melissa officinalis) is an herb in the mint family which is used for sedative, calming and anti-anxiety effects. Researchers have found it to be helpful.<sup>8<\/sup>\u00a0Lemon balm extract was identified as a potent in vitro inhibitor of GABA transaminase, which explains its mood elevating property. Lemon balms also has antiviral, antibiotic, and antioxidant actions and is being considered in treatment of Alzheimer&#8217;s disease and hyperthyroidism because it improves mental performance and inhibits the stimulation of the thyroid gland.<\/li>\n \t<li><strong>Valeriana officinalis<\/strong>\u00a0is a flowering perennial whose roots are used for its sedative and tranquilizing effects. Researchers have found it to be helpful.<sup>9<\/sup>\u00a0It&#8217;s action in the human body is thought to be mediated through the GABA receptors, which are a class of receptors that respond to the neurotransmitter gamma-aminobutyric acid (GABA), the chief inhibitory neurotransmitter in the central nervous system.<\/li>\n \t<li><strong>American skullcap<\/strong>\u00a0(Scutellaria lateriflora) is used as a sedative and to treat irritability and other nervous system symptoms.<sup>10<\/sup>\u00a0It is not the same as Chinese skullcap.<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div id=\"e-n-tab-content-13979670365\" role=\"tabpanel\" aria-labelledby=\"e-n-tab-title-13979670365\" data-tab-index=\"5\" style=\"--n-tabs-title-order: 5;\" class=\" elementor-element elementor-element-60cba8d5 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"60cba8d5\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-690469d5 e-con-full e-flex cmsmasters-block-default e-con e-child\" data-id=\"690469d5\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7613245a cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"7613245a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 id=\"summary\">Discussion<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64d9cb6f cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"64d9cb6f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Many cases of insomnia can be resolved by learning and implementing the recommendations for good sleeping habits. Getting regular exercise, cutting down on caffeine and going to bed at the same time every night are common sense habits that produce only good side effects because they improve general health as well as help the insomnia. Compared to the poor quality of sleep induced by prescription and over-the counter drugs and their side effects, good sleeping habits should always be the first resource for insomniacs.<\/p>\n\n<p>Persistent insomnia that does not respond to good sleeping habits could be a symptom of some other condition and calls for a medical check-up. Treating the underlying cause can resolve the insomnia. Persistent insomnia, whether primary or secondary, does respond to the herbal supplements and these also have a better track record regarding side effects and quality of sleep than do prescription and over-the-counter medications.<\/p>\n\n<p>Patients who use food supplements and herbal remedies should pay the same attention to dosage instructions for these as they would for prescription medicines. Also, it is important to be informed about the variety of the herbs, noting and learning the botanical names as many varieties of the plant exists, some versions not having the same efficacy or effect. A supplier of herbal supplements who is trusted always uses the botanical name and gives clear dosage instructions.<\/p>\n\n<p>Choose supplements with whole naturally occurring ingredients. Pharmaceutical companies in the U.S. have a paradigm in which the active ingredient of an herb is determined and then only that (either extracted or synthesized) is marketed under a brand name, or the name of the herb. Distinguishing these partial and synthetic products from the real, whole herb or nutrient is the responsibility of an informed consumer.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6c2bd48e e-con-full e-flex cmsmasters-block-default e-con e-parent\" data-id=\"6c2bd48e\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5923a855 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"5923a855\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Conventional Treatment<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6431ceed cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"6431ceed\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>After a thorough physical which may include sleep questionnaires, your doctor may assign you to a sleep clinic if he\/she suspects your insomnia has physiological causes. Your doctor may prescribe sleep medications or anti-depressants, or advise some form of behavior therapy. Most prescription sleep medications can be used only for short periods of time due to possible side effects that are more severe for the elderly and can be addictive. In addition, there are many have cautions against driving or other normal daily functions due to residual sleepiness. Anti-depressants also have side effects. Over the counter sleep aids have antihistamines which reduce the quality of sleep.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cbf8990 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"3cbf8990\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Helpful Nutrients &amp; Herbs<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5eed00ec cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"5eed00ec\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Vitamin B6<\/a>\u00a0helps production of serotonin which helps regulate sleep patterns.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Vitamin B2<\/a>\u00a0deficiency can give rise to insomnia and mood swings.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Calcium,<\/a>\u00a0combined with magnesium, can be helpful; deficiency is tied to restless leg syndrome.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Magnesium<\/a>\u00a0deficiencies have been shown to cause depression which is tied to insomnia.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Melatonin<\/a>\u00a0has a key role in regulating circadian rhythms especially the sleep-wake cycle.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Cobalamin (vitamin B12)<\/a>\u00a0deficiency contributes to fatigue, nervousness and sleep difficulties.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Lemon Balm<\/a>\u00a0(Melissa officinalis) is an herb in the mint family which is used for sedative, calming and anti-anxiety effects.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">Valeriana officinalis&#8217;<\/a>\u00a0roots are used for their sedative and tranquilizing effects.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#self\">American skullcap<\/a>\u00a0is used as a sedative.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0571665 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"0571665\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Lifestyle<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a1eed9 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"3a1eed9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Behavior therapies are generally considered to be as effective for treating primary insomnia as medications and much more healthful.<\/p><ul><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#immune\">Immune system<\/a>\u00a0and sleep.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#lifestyle\">Learn<\/a>\u00a0about good sleeping habits.<\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#lifestyle\">Cognitive therapy.<\/a><\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#lifestyle\">Light Therapy.<\/a><\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#lifestyle\">Relaxation Techniques.<\/a><\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#lifestyle\">Light Pollution<\/a><\/li><li><a href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/#lifestyle\">Diet<\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f03b74a cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"4f03b74a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Insomnia News<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0e889d cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"a0e889d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Want to learn more? See our blog\u00a0<a href=\"https:\/\/naturaleyecare.com\/blog\/sleep-fundamental-eyes-brain-health\/\">news on insomnia<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15b4ae5 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"15b4ae5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Related Conditions<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-514968e cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"514968e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Prostate Cancer &amp; Breast Cancer<\/strong>: A large number of studies have associated poor sleep quality with a higher risk of breast cancer. Other research has identified sleep disruptions and insomnia as indicators for a greater risk of prostate cancer. Researchers followed the sleep patterns of more than 2000 elderly men for 3 to 7 years and found that compared to men who do not suffer from insomnia the poor sleep patients had a greater risk of developing prostate cancer.<sup>12<\/sup>\u00a0Another study found an increased likelihood of developing prostate cancer where there is increase light pollution from street lights, etc. in the sleeping area.<sup>13<\/sup><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-227512b cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-heading\" data-id=\"227512b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Footnotes &amp; Research<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bf6ba8 cmsmasters-block-default cmsmasters-sticky-default elementor-widget elementor-widget-text-editor\" data-id=\"7bf6ba8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Read summaries of\u00a0<a href=\"https:\/\/naturaleyecare.com\/studies-bydisease\/insomnia\/\">research on vitamins &amp; supplements for insomnia<\/a>.<\/p><p>1. National Institutes of Health, Office of Dietary Supplements, Vitamin B6 Fact Sheet<\/p><p>2. Indices of Pyridoxine Levels on Symptoms Associated with Toxicity; Aliya N. Chaudary, Adam Porter-Blake, Patrick Holford; Journal of Orthomolecular Medicine&#8221;; Indices of Pyridoxine Levels on Symptoms Associated with Toxicity: A Retrospective Study; Aliya N. Chaudary, et al.; 2003 2003<\/p><p>3. Insomnia: Studies Confirm Calcium And Magnesium Effective, Medical News Today; 2009<\/p><p>4. Bookman Press 1998; 2000-02-08; Vitamins: Calcium<\/p><p>5. A multicenter study of sleep-wake rhythm disorders: therapeutic effects of vitamin B12, bright light therapy, chronotherapy and hypnotics., Yamadera H., et al.; Psychiatry Clin Neurosci. 1996 Aug;50(4):203-9.<\/p><p>6. Rapid recovery from major depression using magnesium treatment, Eby GA, Et al, Med Hypotheses. 2006;67(2):362-70<\/p><p>7. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial, Rondanelli M, Et al. Faculty of Medicine, University of Pavia, Italy, 2011 Jan;59(1):82-90<\/p><p>8. Pilot trial of Melissa Officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances, Cases J, et al, Med J Nutrition Metab. 2011 Dec;4(3):211-218.<\/p><p>9. A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children, M\\FCller SF, et al, Phytomedicine. 2006 Jun;13(6):383-7.<\/p><p>10. Wolfson P, Hoffmann DL. Altern Ther Health Med. 2003;9:74-8.<\/p><p>11. J.M. Xeitzer, et al, Effectiveness of evening phototherapy for insomnia is reduced by bright daytime light exposure, Sleep Medicine, September, 2011.<\/p><p>12. L. Sigurdardottir, et al, Insomnia among elderly men and risk of prostate cancer, Journal of Clinical Oncology, February, 2012.<\/p><p>13. K.Y. Kim, et al, The association between artificial light at night and prostate cancer in Gwangju City and South Jeolla Province of South Korea, Chronobiology International, December, 2016.<\/p><p>14. Rico-Rosillo MG, Vega-Robledo GB. (2018). Sleep and immune system. [article in Spanish].\u00a0<i>Rev Alerg Mex.<\/i>\u00a0Apr-Jun;65(2):160-170.<\/p><p>15. Source: National Sleep Foundation<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sleep takes up 1\/3rd of our lives and it is essential to maintain stability in the functioning of the body&#8217;s multiple systems. Insomnia, difficulty falling asleep or staying asleep through the night are medical conditions that may be episodic, that is, they come and go, or may be chronic, lasting more than four weeks. While&#8230;<\/p>\n","protected":false},"featured_media":0,"parent":0,"menu_order":0,"template":"","meta":{"_acf_changed":false},"class_list":["post-48682","health-conditions","type-health-conditions","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v26.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Insomnia Information &amp; Treatment<\/title>\n<meta name=\"description\" content=\"Learn about the importance of exercise, nutrition, managing stress, and therapies such as acupuncture for insomnia and sleep disorders\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturaleyecare.com\/health-conditions\/insomnia\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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