Insomnia is a problem that afflicts many people and can cause a lot of distress. It is often blamed on stress, but many people under continuous stress sleep well, and other people without external sources of stress do not. What, then, are the causes of the problem?        

Causes

In our opinion, there are four main causes:

¨      Excess intake of stimulants such as caffeine late in the day.

¨      Hypoglycaemia (low blood sugar).

¨      Magnesium and/or calcium deficiency.

¨      Deficiency of B-complex vitamins.     

Incorrect diet can be a major cause of the problem. In particular, excess sugar and refined carbohydrates can use up magnesium and B vitamins, and therefore contribute to deficiencies. Excess sugar intake can also lead to hypoglycaemia by stimulating excess production of insulin. Hypoglycaemia wakes you up because it makes you feel hungry and nervous; panic attacks are often caused by hypoglycaemic episodes.

Excess intake of stimulants (caffeine etc.) can cause deficiency of vitamin B5 (vitamin B5 is used by the adrenal gland for adrenalin production, which is increased by stimulants).

Diet

¨      Avoid excess sugar and refined carbohydrates.

¨      Reduce intake of chocolate, cocoa, coffee, cola and tea, to reduce caffeine intake. Maximum intake should be the equivalent of four cups of tea per day.

¨      Have no caffeine after 6PM.

¨      Have a light snack containing non-refined carbohydrates (two slices of wholemeal bread or similar) immediately prior to retiring.

¨      Increase fruit and vegetable intake to increase magnesium and calcium intake.

Supplements

¨      Take a supplement containing calcium and magnesium; if calcium or magnesium deficiency is the cause of the problem, this often works immediately.

¨      Take a supplement containing 50mg of each of the major B vitamins.

¨      If hypoglycaemia is a real problem, this may be helped by GTF chromium. Hypoglycaemia can often be detected by cravings for sugar or chocolate.

Please Note

B vitamins have an energising effect as well as strengthening the nervous system. They should therefore be taken early in the day. Calcium and magnesium are better taken later in the day.

Herbal Aids

These can help the symptoms, i.e. help you to sleep, even if some of the underlying factors are wrong. The most powerful sleep-inducing herb is valerian. Passiflora and hops are two other herbs that can help.

To buy any of these products, click this link: www.NationalNutrition.co.uk