Insomnia, a difficulty either falling or staying asleep, is America’s #1 health related problem.

A 2008 sleep study showed that 47% of adults and 57% of children in the U.S. do not sleep enough. The American daily average is now only 6 hours and 40 minutes, and still declining, far off the adult-recommended 8 hours, and far below the 9 hours that Americans used to sleep before electricity arrived.

People with chronic insomnia, are at great risk for: immune suppression, diabetes, insulin resistance, depression, chronic fatigue, heart disease, headaches, mood problems and memory loss. Physical agility, coordination and reaction time are impaired; insomniacs are also two and a half times more likely to have motor vehicle accidents.

Insufficient sleep also may lead to weight gain. Appetite-regulating hormones get disordered causing increased hunger and appetite for high caloric, starchy foods.

Stress, anxiety and parenting are the most common causes of insomnia; late night television viewing and computers also contribute. The compulsion of completing “just one more thing” before bed is also problematic.

Physiological factors often play a significant role with insomnia: neurotransmitter imbalance (serotonin and norepinephrine); urinary incontinence; stimulants (caffeine, decongestants, and thyroid medications); heavy metals; chronic pain; sugar; indigestion; alcohol; lack of exercise; restless leg syndrome; hormonal changes (e.g. menopause); vitamin/mineral deficiencies (e.g. B12, iron, magnesium); breathing disorders, including asthma and sleep apnea; low blood sugar and hyperthyroidism. Hidden/delayed food allergies may also contribute.

The naturopathic solution to insomnia is, of course, to treat any cause listed above.

The following are sleep strategies I often recommend:

• Get a sleep routine. For hormone stabilization, go to bed and wake up at the same time each day, including weekends.
• Keep bedroom quiet with comfortable temperature, and dark as possible to not interfere with natural melatonin rhythm. Invest in a good mattress. 
• Use the bedroom for sleep and intimacy only. Read only if it enhances sleep. Keep work stations and televisions out of the bedroom.
• Do not drink alcohol or caffeine if it interferes with sleep.
• Exercise daily, but avoid intense exercise two hours before sleep.
• Use hydrotherapy before bed, taking a ten-minute hot footbath to draw blood toward your limbs. Hot baths are relaxing, at least two hours before sleep.
• Recommended dinner foods: high amino acid tryptophan-containing foods to stimulate serotonin: turkey, chicken, tuna, soy, live unsweetened yogurt, whole-grain crackers or milk (if not allergic).
• 500 mg of calcium citrate and 250 mg of magnesium glycinate before bed.  
• Learn relaxation techniques.
• Make sure pets sleep elsewhere.
• Wash your bedding regularly. Sheets and pillowcases: weekly; pillows, blankets and mattress covers washed at least every quarter, pillows replaced every two years.
• Chamomile tea relaxes the nervous system. Valerian, hops and passionflower can also be extremely valuable sleep aids.

Work with a natural healthcare practitioner to help uncover your insomnia cause. Relying on pharmaceutical drugs for sleep often create another whole set of problems.