Above fatigue, insomnia has diverse consequences on health. The person suffering from a lack of sleep is often sleepy during the day, can become irritable, lack concentration and have memory losses. Moreover, since many physiological and recovery processes occur at night, insomnia can impact the immune system, the nervous system, the liver and muscles. During sleep, a vast hormonal cascade takes place to allow body regeneration and toxin elimination such as free radicals. A lack of sleep has therefore a much wider impact on our body than just some fatigue…

There are two types of insomnia :

• Acute insomnia: it lasts between 1-3 weeks
• Chronic insomnia: it occurs at least 3 nights per week, for at least 1 month

There are two main problems in insomnia :

• A difficulty falling asleep at bedtime
• Frequent awakenings during the night

How many hours of sleep should I get?

The ideal sleep duration varies from one person to the next. In general however, it is recommended to sleep for a minimum of 5 consecutive hours. Most people will find they have a good night's sleep with about 8 hours of sleep.

Different causes can explain insomnia, it is therefore important to consult a health care professional to better understand where it comes from, especially if it lasts for a while. For example, insomnia can in fact be the consequence of another disease such as fibromyalgia, depression, chronic anxiety, restless legs syndrome, menopause, etc, and sleep will be back when the health condition is treated.

For occasional sleep issues, for example during a stressful time or jet lag, we can rely on natural products depending on the cause of insomnia.

If the lack of sleep is due to stress or nervousness, calming and slightly sedative plants (valerian, passionflower, hops, linden, etc.) can facilitate sleep while easing the worried mind.

Our recommended health solution:

Relaxen  

Slighlty sedative, calming and relaxing.

Melatonin supplements not only facilitate falling asleep but also reduce the number of times one wakes up at night. This product is very appreciated because its effect is rapidly felt. It is also recommended for people on shift work or for jet lag.

Our recommended health solution:

Melatonin Extra Strength

Induces sleep and reduces awakenings

Melatonin is a hormone mainly synthetized by the pineal gland located in the brain. Melatonin secretion is inhibited during the day and stimulated to reach its peak level at night, which explain its other name of « sleep hormone ».

Researchers have observed that melatonin levels are abnormally low in people of all ages that suffer from insomia. It would also be the case of people with fibromyalgia and depression.

Some substances can reduce melatonin blood levels, for example:

• Alcohol
• Aspirin
• Caffein
• Tobacco
• Vitamin B
• Anxiolytics (diazepam, clonazepam)
• Antidepressants
• Anti-inflammatory drugs (aspirin, ibuprofen)
• Etc.

Different natural solutions exist to favour sleep. One only has to identify which suits better. Combined with a good life hygiene (diet, physical exercise, stress management, etc.), natural products can be of great help.

Wishing you good night.

References

Dextreit Raymond , Voilà le sommeil, Édition de la revue « Vivre en harmonie ».

Marieb Elaine , Physiologie humaine, Seconde édition, ERPI.

Cook, Michelle , Dormir, rêver peut-être , Vitalité Québec - mai 2008 #114

Phyllis A. Balch , Prescription for nutritional healing, 4e édition, Avery.

Passeport Santé, Fiche Insomnie, http://www.passeportsante.net/fr/Maux/Problemes/Fiche.aspx?doc=insomnie_pm , consultée le 13 juillet 2010.