​One of the most common things clients say to me is "I can't sleep." Up to 30–50 percent of the general population is affected by acute (short-term) insomnia at any given time, and up to 10 percent have chronic insomnia that lasts more than several months.
What is insomnia exactly? Having insomnia is another way of saying that you can’t fall or stay asleep. The definition of insomnia is “habitual sleeplessness or the inability to sleep.” Everybody struggles to get a good night’s sleep now and then, but insomnia is different because it’s an ongoing problem that causes sleep disruption despite someone having the chance to get good sleep (for example, you can’t stay asleep even though you lay in bed for many hours at night).
Not only does having insomnia cause sleep deprivation and most often day time fatigue, it can also cause a number of other physical and mental problems. People dealing with insomnia commonly report feeling anxious, depressed, moody, more hungry, lack of energy and frustrated that they can’t concentrate or perform at work or in school. 

SYMPTOMS: 
To understand what is insomnia, it’s important to find out the most common insomnia symptoms. These include: 

• Difficulty falling asleep or waking up frequently during the night.
• Feeling stressed while trying to sleep, which usually means laying in bed with racing thoughts.
• Feeling exhausted/fatigued during the daytime. This can cause poor concentration and focus.
• Low moods, irritability and difficulty with social interactions.
• Reduced quality of life and increased risk of developing depression, obesity and cardiovascular disease. In fact, some studies show that adults with insomnia are almost four times as likely to become depressed compared to those who don’t have insomnia.
• Decreased job performance and higher risk for motor vehicle crashes, work-related accidents and other occupational errors.

CAUSES:
Not being able to sleep is highly tied to stress and changes in hormone production and neurotransmitter levels in the brain known to be involved with sleep and wakefulness. Some of the most common reasons that someone might develop insomnia include: 

• Unhealthy “sleep habits”, such as staying up late to work or watch TV. Drinking alcohol and caffeine or eating sugary/processed foods close to bed time can also disrupt sleep.
• Not sleeping in a very dark or cool enough room. Artificial lights in your bedroom and heat can both keep you up at night.
• Dealing with chronic stress or acute stress due to certain life changes or circumstances.
• Changes in your environment, such as from moving or traveling.
• Not having a regular sleep-wake routine. For example, shift work can disrupt sleep because it interferes with your body’s circadian rhythm. We get the best sleep when we wake up and go to sleep at roughly the same time each day.
• Having a mental health disorder such as anxiety or depression. 
• Being sick or dealing with a health problem that causes digestive issues during the night.
• Chronic pain that makes it hard to get comfortable, such as low back pain, arthritis or neck pain.
• Sleep apnea and other breathing problems.
• Limb movement disorders.
• Taking certain medications (such as psychotropic drugs), such as those that cause increased heart rate, nervousness, frequent urination at night, etc. This can include drugs used to treat colds, nasal allergies, high blood pressure, heart disease, thyroid disease, birth control, asthma and depression.

INSOMNIA REMEDIES:

1) Stop eating at least two hours before bed. At supper consume foods high in tryptophan, such as turkey, chicken and tuna.  They make you sleepy. .  Add healthy fats to your meal, such as flaxseed oil, olive oil, or avocados as they keep you full longer. 
2) AVOID caffeine, alcohol, sugar and smoking. Caffeine makes it impossible for your endocrine system to balance and alcohol and sugar will spike insulin which will then can cause hormonal imbalance. Have complex carbs/vegetable carbs such as butternut squash, parsnips, sweet potato. Smoking is a stimulant and messes with hormone levels. 
3) Get to bed between 10 and 10:30.  Your adrenals regenerate during 10:00 pm and 12:00 am. If you go to bed later, your adrenals can become exhausted and therefore cannot lower cortisol levels very well. High cortisol will not allow melatonin to build in the evening, preventing you from feeling sleepy and getting a good night's rest. 
4) Keep you room cool, and dark, comfortable cool clothing and comfortable mattress.
5) Avoid watching TV and using electronics, that are visual stimulants, especially those that emit blue light. This doesn’t just include the TV screen; it also includes your computer, iPad or your smartphone, which too often reside next to people’s beds. That blue light actually tells your pineal gland in your brain that it needs to keep running, so it messes with your circadian rhythms and cortisol levels and keeps you from falling asleep at night. Ideally you should shut off all electronics an hour before bed. Many devices also feature a mode that reduces blue light.  I recommend using that in the evenings from 7 pm on. 
 6) Reduce Stress!  Read quietly, have a warm bath, use castor oil packs for an hour or more.  They help you go from sympathetic mode (fight and flight) to parasympathetic mode (rest and digest). Avoid talking on the phone or getting into heavy conversations a few hours before bed. 
7) Exercise.  Try getting 30 minutes of exercise 4-5 times/week.  Avoid exercising within 2 hours of going to bed as it increases cortisol levels.
8) Take good quality supplements.  Most people are deficient in Magnesium. Taking magnesium bisglycinate 40 minutes before bed can help you to relax and feel calm. If you take too much it may cause loose bowels so always go to bowel tolerance. (Not recommended if  you have Kidney Disease). Melatonin (spray works the best) taken 40-60 minutes before bed. More is not always better.  1-3 mg most often will do the trick.  I take a 1mg spray two hours before bed and another an hour before. Taking magnesium with the last spray of melatonin 40 minutes before bed has helped me the most.  Some people find that after they get back to a normal and healthy sleep cycle they no longer need it. Valerian Root is works well too, however, should only for short term use. (best taken in a tincture/drops).  
9) Essential Oils help to relax and calm.  Lavender and chamomile work very well. 
10) Try not to OVERSLEEP!  
     
TO ORDER MELATONIN SPRAY AT A DISCOUNT or to book a HEALTH & NUTRITIONAL CONSULT... go to FORMS to submit a request or email me at renewedhealthandnutrition@gmail.com. 

               

                
10 Warning Signs Your Gut is a Mess...
Poor gut health can be the cause of countless health complaints, including stomach aches, gas and bloating, skin issues, headaches, food sensitivities, weight gain or difficulty losing weight, bad moods (anxiety, depression), constipation/loose stools, fatigue and autoimmune diseases, just to name a few.

70% of your immune system is located in your gut, so poor gut health can lead to more frequent illness.

Up to 90% of your serotonin is made in your gut, so what you eat has a direct impact on your mood.

Your gut even has its own nervous system that's in constant communication with your brain. THERE IS A MIND-GUT CONNECTION.
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Healing your gut can COMPLETELY TRANSFORM YOUR HEALTH, from your energy levels to your mood and everything in between.
WHAT CAN I DO???
Improve your diet - EAT wholefoods & AVOID processed
Drink more water
Lower your stress
Good sleep hygiene
Take probiotics & prebiotics
Avoid trigger foods
Get MOVING 
If you need extra support, book a Nutritional Consult
by clicking on the link below! Go to forms and submit a request.
 https://www.renewedhealthandnutrition.com/
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Helping clients achieve RENEWED HEALTH . . . and find 
HOPE in their journey!​
Renewe​d Health & Nutrition Services specializes in Digestive Disorders, Allergies, Inflammatory Conditions, Chronic Fatigue, Hormonal Imbalances, Insomnia, Cancer Care​ and other diseases such as Autoimmune Conditions, Heart Disease, Diabetes, Healthy Eating, and Metabolic Balance Weight Loss.      ​