Insomnia is a common sleep disorder that makes it difficult for people to fall asleep and/or stay asleep. There are two types of insomnia. Primary insomnia is not linked to any other health or medical issue. Secondary insomnia is caused by underlying health issues like asthma, acid reflux or depression. It can also be caused by drug or alcohol use, medications or pain.
- Difficulty falling asleep
- Difficulty staying asleep
- Waking up unusually early
- Fatigue; feeling tired upon waking
- Inability to focus or concentrate
Causes of Insomnia
Insomnia can be caused by a wide range of factors, including:
- Chronic stress, or a sudden stressful event
- Temperature (too cold or too hot)
- New environments
- Physical or emotional discomfort
- Depression or anxiety
- Hormonal fluctuations
Follow a routine. Try to fall asleep and wake up at the same times each day. Avoid napping.
Create a restful environment. Make sure the bedroom is dark and quiet, and not too warm or cold. Some people fall asleep more easily with a fan or white noise in the background. Watching TV or using a mobile device in bed can make it more difficult to fall asleep.
Cut back on caffeine. Avoid drinking coffee, tea, and other caffeinated beverages in the afternoons and evenings.
Get moving early. While exercise is known to promote healthy sleep, it’s important not to exercise right before bed. In fact, experts recommend exercising three hours or more before going to sleep.
Avoid alcohol. Drinking alcoholic beverages can decrease the quality of our sleep and cause us to wake up throughout the night.
Write down your worries. If you find yourself unable to sleep because of anxiety, try making a to-do list or writing down the issues you’re thinking about. This will help you “let go” and fall asleep faster.
The Naturopathic physicians at Desert Wellness Center are well-versed in using safe, effective, natural treatments for insomnia. We utilize a thorough health assessment as well as the latest specialized testing. We will work with you to create a customized treatment plan that might include:
Nutritional Counseling and Testing
Bio Identical Hormone Replacement