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How To Sleep Deeply All Night Without Drugs or Chemicals

Updated on July 31, 2012

Lack of sleep can be a huge problem in overall health. Health problems such as mood swings, fatigue and weight gain are associated with poor quality sleep. When we are sleeping the body goes into repair and recharge mode. Growth hormones are released, our immune systems shift into high gear and our batteries are recharged. Some people have difficulties falling asleep while others have problems staying asleep.

The main cause of insomnia is caused by an overstimulated brain. It is important to avoid foods in the evening that stimulate the brain such as energy drinks, coffee and soft drinks. But what we consume isn’t the only cause of overstimulation. Stress and a hurry up attitude has a way of setting off stimulatory’ neurotransmitters in our brains that stimulate us.

The problem is that people stimulate their brains right before they go to bed by watching adrenal pumping television or dvd's, answering emails, searching the internet etc. These individuals deal with their insomnia by taking drugs that lead to dependancy and other serious side effects.

When we look back at history we see that peoples lives were much different. There wasn't the need for sleep aids like there is today. People worked in the day and the evening was a time to unwind. This is an essential step before going to bed. It causes inhibitory neurotransmitters to be released in the brain that prepare the body for sleep.

The brain has two types of neurotransmitters(stimulatory and inhibitory) which have been directly associated with insomnia, depression, anxiety, PMS, cravings, and weight loss. Drug companies know this and make billions of dollars selling sleeping pills, anti-depressants, anti-anxiety drugs, weight-loss drugs, and other medications that manipulate these brain chemicals.

In order for you to get a good night sleep, your body must be able to manufacture enough inhibitory neurotransmitters to counteract the stimulatory neurotransmitters. Therefore you should plan to spend the last hour and a half of your evening doing activities that allow you to unwind and relax, like reading a book listening to music, stretching exercise and deep breathing.

Do you find it easy to get to sleep but a few hours later you wake up and stay awake? This could be a blood sugar problem caused by a poor diet. Or it may be associated with stress or adrenal fatigue, which would explain easily falling asleep at bedtime. In this case, the adrenals are unable to keep the blood sugar levels stable through the night so the body gives an emergency shot of adrenaline which wakes you up.

Natural remedies effective in nourishing the adrenal glands include vitamin C, vitamin B, zinc, and herbs such as rhodiola, ashwagandha, cordyceps, and ginseng. Supplement with magnesium, glycine, GABA, 5-HTP, L-theanine, and glutamine to increase inhibitory neurotransmitters which in turn allow us to fall asleep.

The reason that these nutritional supplements are so much better than drugs is because they cause the body to produce more inhibitory neurotransmitters. Drugs, on the other hand only manipulate how your body uses what little you are producing. Teas such as chamomile and valerian root are great for calming and relaxing the body at the end of the day.

If adrenal fatigue is the cause of your insomnia you will need to adjust your diet. Eat balanced meals that include protein and healthy fats to keep your blood sugar stable for hours. A piece of fresh fruit can keep the blood sugar stable through the night. Make sure you stay away from anything with refined sugar in it. Insomnia can greatly effect one's quality of life. Making the necessary changes to restore a good night sleep will take some effort but the reward of renewed health make it worth the effort.

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    • PegCole17 profile image

      Peg Cole 5 years ago from Dallas, Texas

      I like the idea of a piece of fruit at bedtime to combat the insomnia. Your description of falling asleep fast then waking in the middle of the night fits me. It's like a brand new day.

    • profile image

      abdul 5 years ago

      i sleep like a lil babt after i drink milk.

    • joecseko profile image

      Joe Cseko jr 5 years ago from New York, USA, Earth

      Another quality work, sir. Most people don't realize that their entire health is under their control (for the most part). Teaching people how to live more healthy and productive lives, while avoiding illness and injury (thus avoiding drugs) has been a passion of mine for most of my life.

      I see that you share this passion. Great job!

    • Brett.Tesol profile image

      Brett Caulton 6 years ago from Thailand

      Great article. I should know better, but I am one of the guilty ones when it comes to checking emails late at night or working right up until it's time to sleep ... I will try cutting this out earlier and watching something chilled...

    • lilian1 profile image

      lilian1 6 years ago from Hertfordshire England

      Very useful information but may I add one of my own I have found if I used white sugar in a bedtime drink it tended to keep me awake whereas pure cane dark brown sugar didnt ..

    • Eliza Kay profile image

      Eliza Kay 6 years ago from Portland, OR

      i'm going to try this out! thanks!

    • Mrs. J. B. profile image

      Mrs. J. B. 6 years ago from Southern California

      THANKS for the useful tips

    • stevemark122000 profile image
      Author

      stevemark122000 6 years ago from Southern California

      Thanks for your comment couturepopcafe! Mind racing insomnia would have to do with "mind" which in many cases may have nothing to do with lack of nutrition or other causes mentioned in this hub. I wrote another hub about how to relax and slow the mind before bed time to improve sleep through the night. It is called "Three Natural Ways to Fall Asleep."

    • profile image

      couturepopcafe 6 years ago

      I'm also a natural/nutrition guru of sorts and have been researching on this subject since the mid-70s. I never found an adequate answer as to why I wake up after 3-4 hours with mind racing. Knowing about blood sugar, menopause, stress, and all the other 'possibilities', I still could not pinpoint the 'cure'. The "emergency shot of adreline" makes perfect sense. Thanks for the heads up. Or in this case, it'll be a heads down.

    • profile image

      filipe 6 years ago

      I have a problem with sleep. if I don't eat I don't sleep.

    • IndiHeray profile image

      Lade Lao 7 years ago from Somewhere Asia

      this really helps alot. my friend has a problem in sleeping too. and i'm i'm once a victim of insomnia. and when i wake up in the morning i feel so depress. thanks alot.

    • Lita C. Malicdem profile image

      Lita C. Malicdem 7 years ago from Philippines

      I have no problem with sleeping at bedtime, but once awaken at any time of the night, it's difficult to summon sleep again. I'll check my meal and my fatigue level the next time this happens. Great info. Thanks.

    • GusTheRedneck profile image

      Gustave Kilthau 7 years ago from USA

      Howdy SteveMark - This was a good read. Of some small interest is what I have learned in my "old age." Counteracting disturbing noises during sleep is made easier by turning on the radio on "low" before shutting your eyes. The radio noise seems to block the other noise and helps prevent being awakened. The more boring the radio program, the better.

      Gus :-)))

    • singlmomat52 profile image

      singlmomat52 7 years ago

      Great Hub!! I have no problem going to sleep, but I do wake up several times a night and sometimes it takes me an hour to get back to sleep. Lots of good info!! Thank you!!

    • HannahRiley profile image

      HannahRiley 7 years ago from Texas

      This is great! My Mom has been having trouble sleeping for years. I bought her the book, "I can make you sleep." It was featured on ABC and has seemed to help a bit, but I'll forward this her way. Thanks!

    • Ms Dee profile image

      Deidre Shelden 7 years ago from Texas, USA

      Useful info for both me and my daughter. Emailed her a copy. Your nutritional info hubs give such helpful info. Thanks for teaching us!

    • FGual profile image

      FGual 7 years ago from USA

      Great suggestions about this popular problem, so many people find it difficult to unwind at night.

    • torconstantino profile image

      torconstantino 7 years ago from Maryland

      Great suggestions and advice given the critical role that sleep plays in our well being.

    • agusfanani profile image

      agusfanani 7 years ago from Indonesia

      Many people have problem with sleeping and this hub gives the solution.