Evolve Natural Medicine

Insomnia

What is Insomnia?

Insomnia, or difficulty falling or staying asleep, can be a challenging condition to manage.

Tips to help

Here are some common strategies for treating insomnia:
  1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s sleep-wake cycle.
  2. Create a sleep-conducive environment: Make sure your sleep environment is cool, quiet, and dark. Use comfortable bedding and consider investing in a comfortable mattress and pillows.
  3. Limit caffeine and alcohol: Caffeine and alcohol can interfere with your sleep. Try to limit your consumption, especially in the evening.
  4. Reduce screen time: The blue light emitted by electronic devices can suppress the production of melatonin, a hormone that regulates sleep. Avoid screens for at least an hour before bed.
  5. Exercise regularly: Regular physical activity can improve sleep quality, but try to avoid exercising too close to bedtime.
  6. Practice relaxation techniques: Techniques like meditation, deep breathing, and progressive muscle relaxation can help calm the mind and body, making it easier to fall asleep.
It’s important to note that everyone’s experience with insomnia is different, so it may take some trial and error to find the right combination of strategies that work for you. If you’re struggling with insomnia, don’t hesitate to speak with your healthcare provider for personalised recommendations.

What are the Causes of Insomnia?

Insomnia can be caused by a variety of factors including stress, anxiety, medications, and certain medical conditions. Other contributing factors may include poor sleep hygiene (not getting enough natural light exposure during the day or not having a regular sleep schedule), environmental noise or distractions such as electronics in the bedroom, lifestyle changes like eating late at night or drinking caffeine too close to bedtime, and hormonal shifts due to pregnancy or menopause.
Activities that may help improve insomnia include establishing a regular sleep-wake schedule, avoiding caffeine and alcohol close to bedtime, exercising regularly but at least three hours before bedtime, limiting daytime naps, practicing relaxation techniques such as meditation or deep breathing exercises before bed, creating a restful bedroom environment that is free of distractions like electronics and noise and avoiding large late-night meals.
Insomnia can be treated with lifestyle changes such as establishing a regular sleep-wake schedule, avoiding caffeine and alcohol close to bedtime, exercising regularly but at least three hours before bedtime, limiting daytime naps and practicing relaxation techniques. Additional treatment options include medications and cognitive behavioral therapy (CBT).

What are the risks?

Yes, insomnia can have long-term effects on your overall health. Research shows that chronic insomnia increases the risk of developing high blood pressure, stroke and heart disease. People with long-term insomnia are also more prone to depression and anxiety as well as decreased concentration, impaired memory and an increased risk of motor vehicle accidents due to sleep deprivation.

How can we help?

Incorporating 28 years of experience using acupuncture, Chinese herbs, diet, exercise and lifestyle advice our aim is to get you back to your best. And to stay there.

To find out more about how we can help contact us or Book Now.

Jeff Shearer has been in practice since 1995 and
loves sharing his knowledge on better ways to live.