Insomnia means regularly having difficulty falling asleep, waking repeatedly, waking too early or feeling unrefreshed despite enough opportunity to sleep. Daytime effects can include tiredness, irritability and poor concentration. Symptoms lasting under three months are described as short-term insomnia; longer-lasting problems are considered chronic.
Stress, anxiety, depression, pain, menopause, restless legs, an overactive thyroid, sleep apnoea, shift work and some medicines can all contribute. Alcohol may make someone sleepy initially but fragments later sleep, while caffeine and nicotine are stimulants. Persistent snoring with interrupted breathing, extreme daytime sleepiness or unexplained symptoms should be assessed.
Resetting the sleep pattern
Wake and get out of bed at the same time every day, including after a poor night. Go to bed when sleepy rather than simply because the clock says so. Keep the room dark, quiet and comfortable and allow at least an hour to wind down. If unable to sleep, get up for a calm activity and return only when sleepier.
Avoid caffeine, nicotine and alcohol for at least six hours before bed, large late meals, daytime naps and screens immediately before sleep. Exercise regularly during the day but avoid vigorous activity close to bedtime if it is stimulating. Driving while sleepy is unsafe.
Recognising serious symptoms
See a GP when insomnia has lasted months, affects daily coping or persists despite better sleep habits. Cognitive behavioural therapy for insomnia addresses the thoughts and behaviours that maintain poor sleep and is an effective long-term treatment. Sleeping tablets are usually reserved for short periods because of side effects and dependence.
Useful supplements
Supplements should be selected for the individual rather than used automatically. Product directions and advice from an appropriately qualified professional should take precedence over general information.
| Supplement | Effects |
|---|---|
| Sedative herbs such as valerian, passionflower, hops or chamomile | Traditionally used to promote calmness and support sleep onset. |
| Magnesium citrate | Supports normal muscle relaxation and is described as reducing physical tension, stress and anxiety. |
| Calcium pantothenate | Combines calcium, traditionally associated with relaxation, with vitamin B5, described as supporting the stress response. |
| Good-quality multivitamin and mineral formula | Provides broad nutritional support for normal endocrine function. |
| Krill oil or marine fish oil | Provides omega-3 fats described as supporting gut, stress-response and endocrine health. |
| Broad-spectrum beneficial bacteria | Intended to support intestinal microbial balance and gut health. |
Herbal sedatives can interact with alcohol, antihistamines, sleeping medicines and other sedating drugs. Valerian may cause next-day drowsiness. Magnesium can cause diarrhoea, while probiotics and fish oils are not treatments for an established sleep disorder. “Pineal calcification” and “adrenal fatigue” are not routine explanations for insomnia.
Progress is often uneven. A consistent wake time, less time awake in bed, appropriate treatment of pain or mood, and investigation of possible sleep apnoea are usually more useful than repeatedly changing supplements.
Looking for personalised nutrition and lifestyle support? An FNTP member may be able to help you explore an approach suited to your individual needs. Find an FNTP practitioner.
This article is for general education and does not replace individual medical advice, diagnosis or treatment.
