Causes of Insomnia

The most effective treatment of insomnia is based upon identifying the factors that causing the sleep problem. The most common causes of insomnia are psychological, including depression, anxiety, and tension.

If psychological factors do not seem to be the cause, various foods, drinks, and medications may be responsible. There are numerous compounds in food and drink and in over three hundred medications that can interfere with normal sleep heading to insomnia.

Insomnia is divided into two primary categories: sleep-onset insomnia and sleep-maintenance insomnia. In sleep-onset insomnia, individuals have a hard time getting to sleep. In sleep-maintenance insomnia, individuals have a difficult time remaining asleep. This classification is helpful in identifying causative factors.

Insomnia - Dietary and Lifestyle Factors

There are several dietary and lifestyle factors to consider in relieving insomnia, including eliminating food and drinks that impair the sleep processes; maintaining steady blood sugar levels; ; learning to relax; and getting enough exercise.

Eliminate food and drinks containing caffeine:

It is essential that the diet be free of stimulants such as caffeine. Coffee, and less obvious caffeine sources such as soft drinks, chocolate, and tea must be avoided.  Even small amounts of caffeine found in chocolate can be enough to cause insomnia with some people.

Another substance that must be eliminated is alchohol which produces a number of sleep-impairing effects. Alchohol impairs the transport of tryptophan into the brain that is the source for serotonin. Thus, alchohol disrupts the serotonin levels that initiates sleep and causes insomnia.

Maintain a Steady Blood Sugar Level (BSL)

Many people put their blood sugar levels through a high-low cycle. This occurs by eating carbohydrates with a high glycemic index (GI) such as cakes, sweets, bread, white rice, potato, and sugar. When we eat carbohydrates they are broken down by the digestive system into glucose and absorbed into the blood stream, causing a rise in the blood sugar levels. If the blood sugar level rises above a certain level the pancreas responds by releasing insulin. Insulin reduces the blood sugar level by converting the glucose to fat.

When the pancreas is continually called upon to release insulin it starts to overcompensate and releases too much insulin into the bloodstream and driving the blood sugar levels too low. This is known as hypoglycemia and lasts for about two hours. During this time you will have a craving for more carbohydrates as the body requires more glucose to increase it's blood sugar level. This causes the release of hormones that stimulate the brain and when a person is in this high-low blood sugar cycle the brain is too stimulated to induce sleep and insomnia is the result.

Good bectime snacks to keep the blood sugar levels steady through the night are oatmeal and other whole grain cereals, whole grain breads, and other low GI carbohydrates such as fruits.

Learning To Relax

There are numerous techniques that can promote relaxation and prepare the body and mind for sleep. One of the most popular and easy-to-use techniques is progressive relaxation.

To practice progressive relaxation, you will first forcefully contract one muscle group for a period of one to two seconds, then give way to a feeling of relaxation. Since the procedure goes through all the muscles of the body, eventually a deep state of relaxation will result. Begin by contracting the muscles of the face and neck: hold for two seconds and relax. Next, contract and relax the upper arms and chest, followed by the lower arms and hands. Repeat the process progressively down your body down to your feet. Repeat this whole practice two or three times, or until you fall asleep.

Exercise

Regular physical exercise is known to improve general well-being in addition to promoting improvement in sleep quality. Exercise should be performed in the morning or early evening, not before bedtime. Usually 20 minutes of aerobic exercise is sufficient to help prevent insomnia.