Insomnia

Partial or total loss of sleep when falling asleep (nervous insomnia), or waking up between 1 and 3 a.m. (digestive, hepatic, circulatory insomnia)

Chronic insomnia: ego problem?

Causes: Too copious or indigestible meal, close to bedtime - Exciting occupation before going to bed (TV film, novel) - Poor blood oxygenation (stale air) - Absorption of stimulants: coffee, tea, tobacco - Too much sedentary lifestyle - Chronic stress - Permanent state of excitement - Bad bedding - Break in sleep cycles (major cause of fatigue: you should go to bed as soon as you feel the first wave of sleep). Women are affected twice as often as men - 15 to 20% of older people are subject to insomnia. Normally, we spend 1/3 of our lives... sleeping.

Sleep disturbances have a major impact on our daily life (feeling of fatigue, daytime sleepiness, drop in performance) and can even cause psychological, cardiac, relational, family or social problems. At any age, sleep is crucial and essential to recovering physical and mental fitness.

Nutrition/Diet rich in minerals, B vitamins, unbleached soy lecithin - Edible yeast - Pollen - Sesame seeds, 1 tbsp. t., to chew for a long time at bedtime - Hot milk, in the evening - Lettuce (natural hypnotic), asparagus, basil, onion, shallot, pumpkin, pumpkin, apple, quince, peach, apricot, beetroot - Coffee consumer: add 2-3 grains of salt to the coffee - Ortho-Bone bone powder (AOR), 1 tab. X 2, lunch and dinner - Ervorola (Superdiet), 2 comp. morning, noon and at bedtime - Stabilium (Yalacta Int.), 2 caps. before bed

Leritone Magnesium (Yves Ponroy/Nutrisanté): 3 capsules. before the evening meal - L-theanine (amino acid), 200 mg 1 hour before bedtime - Pianto I/S, 2 tbsp. teaspoon X 3 / day

Natural Rest (Trace Minerals), 2 tabs. x 4 / day - Ion Mag (Trace Minerals), 10 to 20 drops x 2 / day

Whey protein isolate (helps regulate the sleep/wake alternation thanks to the presence of tryptophan, an amino acid precursor of serotonin

Deep sleep (Vogel) to increase the deep sleep phase

Eliminate white wine and stimulants (coffee, tea, chocolate, cola), orange juice, fried foods, sauces in meals eaten close to bedtime

Avoid overeating, reduce the consumption of meat, cold meats, cheese, mustard, peppers, spices, sugar (induce restless sleep).

Note: Alcohol, caffeine present in coffee, energy drinks, sodas, certain medications (diuretics) stimulate wakefulness, can disrupt the succession of sleep phases and prevent the deep sleep phase.

Practice walking during the day and one hour before bedtime - Light therapy

Orient the head of the bed to the east - Check the condition of the bedding - Harmonious sexual relations - Sedative massage sessions - Hay flower baths, at 38°C (15 min) - Urinate before bedtime - Go to bed as soon as you feel the first wave of sleep - Yoga exercises

Sleep: • on the back/head to the North or East, • on the right side if liver or digestion problems, • flat on the stomach if aerophagia, • folded into a fetus if distressed.

Cold arm and foot baths (12-15°C) for 30 seconds - Derivative friction baths at the end of the day - Place a cut onion under the pillow (macrobiotic remedy) -

Use night clothes and natural fiber sheets. Use a hop pillow. Lighten the blankets, it is better to wear socks to keep your feet warm (these are the least irrigated parts of the body). Avoid late evenings in front of the TV.

Equip CMO devices to neutralize the effects of electromagnetic waves due to WiFi antennas, networks, etc....

Avoid intense brain activity before bedtime - Avoid air that is too dry or too humid - Avoid any metallic and electrical object near the bed (the use of an electronic device - computer, smartphone, tablet - when in bed, can disrupt the biological clock and delay sleep or the intensity of nighttime recovery)...

E.O. of Neroli (Citrus aurantium), Marjoram (Origanum majorana), True lavender (Lavandula angustifolia), applied to the solar plexus, the spine and the soles of the feet

E.O. Lemon verbena (Lippia citriodora)