Simple solutions for insomnia and lack of sleep

What is insomnia?

Insomnia, or insufficient sleep at night, is one of the most prominent problems of modern life and affects a large proportion of people.

How can I tell whether I have insomnia?

People with insomnia often complain of irregular sleeping hours or difficulty falling asleep. Reduced or interrupted sleep has major negative effects on physical, psychological and emotional health. Studies have shown that many chronic diseases result from night-time insomnia and the body not receiving enough daily sleep. Insomnia may cause diabetes, high blood pressure and disturbances in the body's endocrine secretions, as well as irritability and poor concentration during the day.

Simple solutions to overcome insomnia and help you sleep

• Set regular sleeping times, stick to them every day and avoid staying up late.
• Avoid stimulants such as tea and coffee. Replace them with a glass of milk or calming herbal drinks such as wormwood, lavender, chamomile or anise.
• Use dietary supplements containing melatonin to help you sleep naturally.
• Avoid extreme exhaustion at work and avoid night shifts.
• Exercise daily, such as walking for half an hour, and practise relaxation exercises and meditation.
• Eat a light, early dinner at least three hours before bed.
• Do not sleep during the day; avoid naps.
• Prepare the room for comfortable sleep: very dim lighting or darkness and a comfortable bed with a supportive, flexible mattress that is not hard.

Why use melatonin and its supplements safely for insomnia?

Melatonin, also called the sleep hormone and the happiness hormone, occurs naturally in the body and is secreted by the pineal gland.

In humans, melatonin is secreted at night, in darkness, producing drowsiness and the desire to sleep. When a person is in a lit room, melatonin secretion decreases. Its secretion is inversely related to the amount of light. It therefore regulates the biological clock: people sleep at night, and as sunlight increases in the morning, melatonin levels fall, leading to wakefulness.

Avoid factors that reduce natural melatonin and cause anxiety and disturbed sleep

Stimulants such as coffee, tea and soft drinks reduce melatonin secretion and should not be consumed at night. Sitting in front of a computer before bed exposes you to bright screen light. Eating a heavy dinner can also be a factor, so a light, early meal is advised because a full stomach causes insomnia. Ageing is another factor.

The best option is to compensate for melatonin deficiency with melatonin supplements, which are available in several forms: liquid, tablets and chewable gummies.