Nervous System Health - Insomnia

Question 1

What are the two main types of insomnia?

Answer 1

Sleep onset insomnia: Difficulty falling asleep.
Sleep maintenance insomnia: Frequent or early waking.

Question 2

What is melatonin, and how is it related to sleep?

Answer 2

Melatonin (N-acetyl-5-methoxytryptamine) regulates sleep and the circadian rhythm. It is synthesized from serotonin in the absence of light, with SAMe-dependent conversion of N-acetyl-serotonin to melatonin.

Question 3

What are common causes of sleep onset insomnia?

Answer 3

Anxiety.
Stimulants like caffeine.
Pain or stress.
Environmental factors (e.g., temperature or fears).

Question 4

What are common causes of sleep maintenance insomnia?

Answer 4

Hypoglycemia.
Sleep apnea.
Medications.
High stress or depression.
Alcoholism and restless leg syndrome.

Question 5

What natural approaches can help improve sleep hygiene?

Answer 5

Maintain a regular bedtime and use blackout blinds or eye masks.
Avoid screens, stimulants, and naps before bed.
Practice relaxation techniques, such as abdominal breathing.
Use Epsom salt baths in the evening.
Optimize room temperature (~18°C).
Turn off WiFi and minimize EMF sources.

Question 6

Which foods and nutrients support serotonin-melatonin conversion and sleep?

Answer 6

Low GL foods, tryptophan, magnesium, B6, and folate-rich foods.
Tart Montmorency cherry juice (200–500 mL/day).
Avoid alcohol, caffeine, MSG, and tyramine-containing foods (e.g., cheese, chocolate, wine).

Question 7

What herbs can help with falling asleep and promoting deep sleep?

Answer 7

For falling asleep: Passionflower, valerian (GABA receptor affinity).
For deep sleep: Ashwagandha (GABA agonist, 1 tsp in warm nut milk before bed).

Question 8

What are some recommended supplements for insomnia and their doses?

Answer 8

Magnesium: 200–400 mg/day (e.g., taurate or bisglycinate forms).
Lemon balm: 300–600 mg/day.
Theanine: 50–200 mg/day.
Zinc: 10–60 mg/day.
Vitamin B6: 10–150 mg/day.
Folate/B12: 500–1000 mcg/day.
Vitamin C: 250–2000 mg/day.
Tryptophan: 300–4000 mg/day.
5-HTP: 50–300 mg/day.

Question 9

What emotional support remedies can help with insomnia?

Answer 9

Australian Bush Flowers: Crowea (worry), green spider orchid (nightmares), bauhinia (life changes).
Bach Flowers: Rock rose (fear/panic), Star of Bethlehem (shock), white chestnut (circulating thoughts).

Question 10

How do magnesium and GABA work together to support sleep?

Answer 10

Magnesium is a co-factor for GABA synthesis and reduces hyperexcitability by inhibiting NMDA receptors and glutamate.