Insomnia

A lifestyle of consistent exercise, proper sleep habits, and a Nutritarian eating style can help resolve insomnia.

Insomnia is a common complaint affecting almost 10% of the population.¹ It is a symptom that accompanies many chronic diagnoses. It also leads to chronic mood disorders, as well as addictive behaviors, such as alcohol and drug abuse.

The symptoms of insomnia include:

• Trouble falling asleep or staying asleep
• Not feeling rested after waking up
• Fatigue and daytime sleepiness
• Irritability
• Depression or anxiety
• Poor memory
• Distracted and tend to make mistakes easily

The risk factors/causes of insomnia are multifactorial:

• Increasing age
• Female gender especially during menses or menopause
• Medical conditions such as sleep apnea, restless leg syndrome, and circadian rhythm disorders
• Psychiatric conditions such as anxiety and depression.
• Prescription medications like beta-blockers and oral contraceptives
• Recreational drugs like marijuana, alcohol, and tobacco
• Caffeine in the form of coffee, tea, chocolate, sodas, and energy drinks
• Working the night shift or rotating shift
• Lack of daytime light exposure
• Use of electronics (laptop, ipad, kindle) closer to bedtime
• Sedentary lifestyle
• Standard American Diet with processed foods, saturated fat, refined carbohydrates, and low amount of micronutrients

Diet

• A Nutritarian diet with an array of cruciferous vegetables, other colorful vegetables, fruits, beans, nuts, and seeds can improve micronutrient stores needed to maximize cell function, increase detoxification, stabilize glucose levels, and promote weight loss. This will help reverse chronic diseases, which will result in improved sleep quality.
• Avoid caffeine in the form of coffee, tea, soda, energy drinks, and chocolate.
• Avoid alcohol. Alcohol use is linked to disruptions in circadian rhythms and difficulty sleeping.¹
• Stop eating earlier in the evening. Eating is a signal to the body that it’s daytime, and eating too close to bedtime can disrupt circadian rhythms and diminish sleep quality.^2-4

Supplements

• Dr. Fuhrman’s general supplement protocol for adults (see Vitamin Advisor for details) includes:

  • Multivitamin (without beta-carotene, vitamin A, vitamin E, folic acid, copper), such as Women’s Daily Formula +D3, Men’s Daily Formula +D3, or Gentle Care Formula.

  • Omega-3 DHA and EPA, such as DHA+EPA Purity.

  • Optional: Consider adding a mixed mushroom immune supplement, such as Immune Biotect, because of the potential immune system benefits throughout life from assorted mushroom phytochemicals not normally consumed in the diet. Consult your physician if you are on medication. 

• Additional supplements:

  • The amino acids L-tryptophan (precursor to serotonin) and L-theanine (found in green tea) and some plant extracts (including lemon balm, valerian, passionflower, and chamomile) have calming properties that may assist with sleep.^5-9 

  • Calm Biotect was designed to support healthy stress levels, healthy sleep, and a relaxed, calm mind with a combination of brain health-supporting amino acids and plant extracts that work synergistically to aid brain health and emotional well-being. Ingredients include lemon balm, L-theanine, GABA, phosphatidylserine, ashwagandha, valerian, passionflower, and chamomile.

For supplement recommendations personalized to you, your health condition and goals, visit the Personalized Vitamin Advisor and answer a few questions.

Exercise

• Regular exercise can improve sleep quality.¹⁰ However, avoid exercising close to bedtime.

Other considerations

• Avoid tobacco
• Practice proper sleep hygiene: maintain a consistent sleep schedule, make your bedroom as dark as possible, minimize noise, keep your bedroom cool, and if possible, don’t wake to an alarm clock.
• Exposure to morning sunlight or a therapeutic lamp can help normalize circadian rhythms and aid in regulating sleep cycles.
• Keep a consistent relaxing bedtime routine avoiding any stressful, stimulating activity. Use the bed only for sleeping, not for reading or watching TV.
• Avoid using electronics like laptops, smartphones, and tablets one hour prior to bedtime.
• Avoid naps during the day, which will disrupt the sleep-wake cycle.
• Progressive relaxation of muscles can promote a deep state of relaxation resulting in improved sleep. This involves contracting muscles for 1-2 seconds and then relaxing, starting with facial muscles and then going progressively down to the feet. Meditation and other relaxation techniques will also help.
• Avoid prescription sleep aids (hypnotics). They are addictive and can cause many side effects, and are linked to increased risk of death.¹¹