Insomnia refers to the difficulty in falling and staying asleep. Poor sleep quality has a large impact on overall quality of health and increases the risk of certain chronic diseases.
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:
The risk factors/causes of insomnia are multifactorial:
A combination of regular aerobic exercise, along with strength training sessions, can improve sleep quality. Avoid exercising prior to bedtime.
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The following are sample questions from the Ask the Doctor Community Platinum and higher members can post their health questions directly to Dr. Fuhrman. (All members can browse questions and answers.)
I am a 38-year-old male with no known health issues, except insomnia. I am mentally tired during the day from not sleeping well at night. I exercise nearly every day and generally am a very happy person. I am 6’3”, 180 pounds. I work in front of a computer all day and also at night when I get home. Could this be keeping me up? What else could it be?
You may have success incorporating this into your routine:
My teenage son has been suffering from insomnia for a couple months now. Living in the college dorms has made it worse. He is having a hard time functioning during the day because he is so tired. Do you have any suggestions?
He should learn how to meditate and truly relax and rest without even trying to sleep.
His diet needs to be better; he should take the typical supplements recommended and maybe try some of the herbal sleep aids, but overall, this is a problem likely exacerbated from stress and fear of not sleeping, and he has to get out of that cycle by learning how to get into a relaxation trance that is almost as good as sleeping. When he can be taught and convinced about totally relaxing his body and mind, he will eventually be able to sleep better again.
Also, morning sunlight, more outdoor activities, and more exercise can help.