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Suffering from insomnia, causes, and natural remedies
About 10% of the global population suffers from chronic insomnia, with women in the majority, with a ratio of 1 to 3 after menopause (Sleep Medicine Center of the University of Messina)*.
The numbers are not reassuring for men either.
In fact, those who suffer from insomnia appear to experience greater decline (cognitive decline), as reported by a study by the Canadian Sleep and Circadian Network in Montreal and published in the journal Sleep (Ansa.it).
The difficulties encountered are often due to a lack of continuous and restful sleep.
Let's discover the main causes of insomnia and the best remedies, including natural ones.
Table of contents:
- Sleep deprivation and sleep interruptions: The risks
- Recommended sleep duration depending on age
- How to improve sleep quality
- Other risks and enemies of sleep as well as natural sleep aids to improve sleep
- Dietary Supplements: The Remedies Offered by Nature
Sleep deprivation and sleep interruptions: The risks
The latest studies claim that there are links between insomnia and mental illness.
Treating insomnia would improve some psychiatric problems, and conversely, sleep disorders could contribute to psychological disorders.
Paranoia, hallucinations and depression are also associated with lack of sleep (Fondazione Veronesi)*.
The studies, published in The Lancet Psychiatry*, conclude that “treating insomnia improves psychiatric problems.”
In fact, sleep deprivation affects the functions of the front part of the brain, which, together with the parietal lobe, regulates cognitive functions.
The result is that "psychotic symptoms tend to diminish when insomnia is treated."
The study "Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities" found chronic insomnia in 33% of the adult population studied.
Both age and diabetes have been associated with difficulty falling asleep (27% of cases).
The analysis shows that insomnia is often overlooked by primary care physicians until various health conditions worsen.
For this reason, it has been considered useful to screen patients suffering from it (through a specific questionnaire) to assess the presence of more serious diseases such as diabetes.
Recommended sleep duration depending on age
According to the US Department of Health*, these are the recommended sleep times depending on age group:
- Toddlers (4-12 months), 12-16 hours;
- Children aged 1 to 2 years, 11-14 hours;
- Preschool children (3-5 years), 10-13 hours;
- School children (6-12 years), 9-12 hours;
- Youth (13-18 years), 8-10 hours;
- Adults (18 – 60 years), at least 7-8 hours per night.
How to improve sleep quality
Other tips for combating difficulty falling asleep and improving sleep quality (e.g. sleep duration and sleep interruptions) include:
- Be regular. Go to bed at the same time every night and get up at the same time every morning, even on weekends.
- Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
- Remove electronic devices such as televisions, computers, and cell phones from the bedroom.
- Avoid heavy meals, caffeine and alcohol before bed.
- Do not smoke.
- Do some physical activity. Being physically active during the day can help you fall asleep more easily at night.
*Data: US Department of Health & Human Services
The medical magazine "eMedicineHealth" has identified several causes of insomnia, including:
- changes in sleep environment;
- room temperature;
- Light;
- Noise;
- Fatigue;
- loss of a loved one;
- loss of a pet;
- Divorce;
- job loss;
- Illnesses, especially those that cause stress or difficulty breathing;
- Postoperative conditions;
- Pain;
- Unhealthy lifestyle habits (smoking, alcohol, irregular schedules);
- Working late;
- playing video games;
- use of other electronic devices;
- late afternoon nap;
- Too much sleep trying to make up for missed sleep;
- Using the bed for activities other than sleeping (working, eating, etc.);
- dietary habits;
- stimulants such as caffeine;
- Heavy meals;
- Spicy food;
- use or discontinuation of certain medications and illegal drugs;
- blood pressure medications;
- asthma medications;
- antidepressants;
- Irregular sleeping habits that disrupt circadian rhythms;
- Sleep disorders;
- Shift work;
- mental health problems;
- Depression;
- Fear;
- post-traumatic stress disorder (PTSD);
- Neurological disorders;
- Parkinson's disease;
- Alzheimer's disease;
- Attention Deficit/Hyperactivity Disorder (ADHD);
- autism spectrum disorder;
- Other sleep disorders;
- sleep apnea;
- Restless Legs Syndrome;
- parasomnias;
- sleepwalking;
- Nightmares;
- sleep paralysis;
- Pregnancy;
- Interrupted breathing;
- reflux;
- Nocturnal urge to urinate;
- Genetics;
- Age: Teenagers and seniors are more likely to suffer from insomnia.
In addition, regarding the diagnosis of sleep disorders, provide the following tests and procedures:
- Daily sleep log (Registro giornaliero del sonno).
- Sleep study (polysomnography) (Studio del sonno).
- Recording activity and movement using a monitor or motion sensor, usually worn on the wrist during the day and night (actigraphy).
- Home test for nocturnal pauses in breathing (Test delle apnee notturne domiciliari).
- Home devices that monitor breathing, oxygen saturation, position and heart rate (Home devices that monitor breathing, oxygen saturation, position and heart rate).
- Melatonin sampling (Campionamento di melatonina).
- Measurement of internal body temperature (Misurazioni della temperatura corporea interna).
- Hormone tests (test ormonali).
- Electrocardiogram (ECG) (Elettrocardiogramma).
- Computed tomography (CT) (Tomografia computerizzata).
- Pulmonary function tests (Test di funzionalità polmonare).
- Magnetic resonance imaging (MRI) of the brain (Risonanza magnetica del cervello).
The main treatments for insomnia include:
- Cognitive behavioral therapy for sleep disorders (CBT-I) (Terapia cognitivo comportamentale per l'insonnia).
- Sleep education (Educazione al sonno).
- Sleep restriction or sleep compression (Limitazione del sonno or compressione del sonno).
- Stimulus control therapy (Controllo dello stimolo).
- Sleep hygiene (Igiene del sonno).
- Relaxation exercises (Esercizi di rilassamento).
- Sleep medications, both over the counter (OTC) and with a doctor's prescription (Sonniferi, sia da banco (OTC) che su prescrizione).
Other risks and enemies of sleep and natural remedies for better sleep
The medical and scientific discovery website webmd.com emphasizes that poor and insufficient sleep can be a sign of various health problems:
"You may have a higher risk of high blood pressure, heart disease, diabetes and depression. You may also have a harder time learning and remembering things."
For this reason, it is important to establish and maintain a regular sleep schedule by doing your best to sleep 7-8 hours per night.
It also emphasizes that the “blue light” emitted by electronic devices such as cell phones, computers and televisions can disrupt sleep.
It is important to relax before bed. If you want to read something, a book is better.
Finally, as highlighted in the How to Improve Sleep Quality section, the bedroom should be kept dark and quiet for better sleep.
This also serves to promote the release of melatonin, the hormone that regulates the sleep-wake cycle.
Dietary Supplements: The Remedies Offered by Nature
Among the natural remedies for insomnia, in addition to a healthier lifestyle, as can be seen from the above list and advice, some sleep herbs and proven dietary supplements also come to the rescue, such as valerian, passionflower and escholzia.
The first two (valerian and passionflower) were listed as particularly effective in treating sleep disorders naturally in a recent study published in Il Fatto Quotidiano.
In particular, it was found that insomnia is often associated with generalized anxiety disorder and both can be treated with non-pharmaceutical means.
Attention has shifted to herbal remedies, partly due to some confirmation in a recent Spanish study entitled "Medicinal Plants for Insomnia Related to Anxiety: An Updated Review" (Planta Med).
Among the 23 medicinal plants and herbs examined, it was found that valerian, passionflower and ashwagandha as well as the combination of valerian, passionflower and hops were among the most effective remedies for the symptoms of anxiety and insomnia.
In particular, interest has shifted to herbs and natural remedies because they have fewer side effects, unlike some benzodiazepine-like medications that can be addictive.
For example, valerian, when taken in tablet form (root extract), has anti-anxiety effects and improves sleep quality by increasing sleep duration.
Similar results are also achieved with passionflower (as a tincture or extract in tablet form).
Two other plants (Galphimia glauca and Ashwagandha or Withania somnifera) appear to reduce anxiety and improve sleep without sedative effects the next day.
Undoubtedly, further studies are needed to confirm its effectiveness.
Finally, as the expert emphasizes, there are also other natural remedies that help improve mood and relax.
These include the aforementioned melatonin, lemon balm, cherries, vitamin D and L-tryptophan, an amino acid precursor of serotonin that is found in some foods such as milk, legumes, chicken, turkey, chocolate, sesame seeds, fish and eggs.
References:
- https://www.hhs.gov/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353813
- *https://www.cdc.gov/sleep/data_statistics.html
- *https://www.fondazioneveronesi.it/magazine/articoli/neuroscienze/linsonnia-non-e-leffetto-ma-la-causa-di-disturbi-mentali
- https://www.treccani.it/vocabolario/ricerca/insomnia/
- *https://www.repubblica.it/salute/2022/08/18/news/insonnia_il_disagio_che_colpisce_soprattutto_le_donne_tutta_colpa_degli_ormoni-360502556/
- *https://www.webmd.com/balance/ss/slideshow-bad-habits
- https://www.emedicinehealth.com/what_is_the_main_cause_of_insomnia/article_em.htm
- *https://www.ilfattoquotidiano.it/2022/08/14/curare-ansia-e-insonnia-con-rimedi-naturali-il-nuovo-studio-le-piante-piu-efficaci-sono-valeriana-passiflora -ashwagandha-ma-non-solo/6762831/
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