When Sleep Eludes: How to Cope with Insomnia

Have you ever been jealous of Sleeping Beauty?

If so, you’re obviously not one of the lucky ones who falls asleep with barely a touch of the pillow. Many of us toss and turn for hours, count the stars and dream of a magic pill that will send them to the realm of Morpheus. But what if your “nightly marathon” becomes a regular occurrence?

Systematic insomnia is not just an unpleasant condition, but a real threat to health. Imagine that your body is a complex mechanism that has to undergo maintenance every night. Without this daily “repair” our internal machine starts to malfunction, and the consequences can be quite unexpected.

It is known that during sleep the body rests. Night sleep is especially important, when the youth hormone melatonin is produced. When sleep deprivation does not have time to produce collagen, so the skin suffers. A person replenishes the lack of energy with food and gains extra kilos.From irritability to memory problems, from overweight to heart disease, sleep deprivation can turn your life into a real nightmare. And believe me, no amount of coffee will save you from this ambush.

Night demons: who steals our sleep?

So, you already know that insomnia is not just the vagaries of the body. But what is it that makes our internal alarm clock go crazy? Let’s take a look under the bed and see what monsters are lurking there.

• Stress: the ultimate sleep thief. Imagine your brain is a computer that won’t shut down. All those anxious thoughts and endless to-do lists are like annoying pop-ups that keep your system from “hibernating”.
• Your daily routine: when day and night are reversed. Working late at night, late-night marathons of endless TV series, partying until the wee hours of the morning, or frequent jet lag – and your biological clock doesn’t know which way to turn.
• Caffeine trap: that last cup of espresso can be the first step to insomnia. This invigorating beverage is a real Kashchei the Immortal for your sleep.
• Screen addiction: when you don’t let go of your smartphone even in bed and it becomes your lullaby. The blue light from your gadgets is like a digital energiser for your brain. It says, “Hey mate, hold on, it’s a little early for sleep!”.
• Eating patterns: if your dinner is more like a Viking feast, don’t be surprised if your stomach throws a late-night party.
• Environment: when the bedroom becomes a branch of the office. Working in bed is a surefire way to train your brain that bed is the place for everything but sleep.
  Unfortunately, sleep disturbances are a very common problem, especially among women over 50. Understanding the causes that affect sleep quality can help in choosing the most effective methods to combat insomnia

Menopause and sleep: when hormones cause a nightly stir.

Let’s divert from humour for a moment and turn to a serious topic that concerns many women – menopause and its impact on sleep. This period of life is often called “the second age of transition”, and for good reason: the body goes through a real hormonal revolution.During the menopause, levels of estrogen and progesterone – hormones that play a key role in sleep regulation – begin to decline.

This can lead to a number of sleep problems:

1. Hormonal changes

Women undergo significant hormonal changes as they age, especially during menopause. Estrogen and progesterone levels decrease, which can lead to sleep disturbances. Hormonal changes can cause hot flashes, night sweats, and anxiety that interfere with adequate sleep.

2. Stress and anxiety

Stress and anxiety are some of the main causes of insomnia. Psycho-emotional distress related to work, family problems or personal worries can make it difficult to fall asleep and cause frequent awakenings at night.
At this age, women may experience increased anxiety due to life changes such as retirement, changes in family structure, or caring for aging parents.

3- Chronic illnesses

As we age, the likelihood of developing chronic conditions such as hypertension, arthritis, diabetes, and cardiovascular disease increases. These conditions can cause pain, discomfort, and frequent awakenings, which negatively affect sleep quality. Medications used to treat these conditions can also have side effects that affect sleep.

4- Changes in circadian rhythms

As we age, the body’s biological clock can change, resulting in a shift in circadian rhythms. This can cause problems falling asleep and waking up at irregular times. Changing light patterns and lack of sunlight can exacerbate these problems, especially in the winter.

5. Breathing problems

Breathing disorders such as apnea are common in older adults. They can lead to frequent awakenings and lack of oxygen, which impairs sleep quality. Post-menopausal women are at increased risk of developing these conditions.

6. Improper diet and regime

Improper diet and lack of physical activity can also affect sleep quality. Consumption of alcohol, caffeine and heavy meals before bedtime can cause insomnia. Lack of regular physical activity can reduce overall body fatigue and make it difficult to fall asleep.It is important to realise that these sleep problems are not just a temporary inconvenience. Chronic sleep deprivation can exacerbate other menopause symptoms and affect your overall health.

However, there is no need to despair.

Modern medicine offers various ways to alleviate symptoms, from hormone therapy to lifestyle changes. Consultation with your doctor will help you develop an individualised plan that will bring back restful nights and cheerful days.When talking about pharmacological treatments for insomnia, it is important to note the risk of addiction. Many sleeping pills, especially with long-term use, can be addictive, which creates additional problems.

Soothing sleep supplements

In this context, natural bioactive supplements (supplements) are often seen as a milder alternative. They tend to have fewer side effects and are less likely to be addictive. One of the advantages of supplements is that they are natural. Plant-based preparations are safe for health and after a short time have a beneficial effect on the whole body, improving not only sleep but also overall health.

There are many supplements that can make a person’s sleep healthy and sound. Among the popular ones.

As for Nature’s Sunshine products available on the European market, several supplements can be helpful for sleep problems:

• Vitamin and mineral complexes. They contain plant extracts that have calming and adaptogenic properties.Vitamins and Minerals – Super Complex (60 tablets) In order to be healthy, your body needs various vitamins and minerals. Vitamins & Minerals is an exclusive product based on nutritious, healthy greens and kale.This unique formula which contains a full range of vitamins and minerals.
• Magnesium Complex NSP Magnesium plays an important role in the functioning of the nervous system and can help relax muscles and relieve tension. It helps improve sleep and reduce insomnia.
  * Ashwagandha NSP Ashwagandha, known as “Indian ginseng”, is a powerful adaptogen that helps the body cope with stress and improves sleep quality. It stabilises emotional well-being, relieves anxiety and promotes overall better health. Taking ashwagandha daily can help reduce insomnia and improve cognitive function
• Hops & Valerian with Passionflower (100 capsules). Hops & Valerian with Passionflower is a composition created with the times we have to keep racing. Work, exams, deadlines… Stress is hidden in almost every aspect of our lives today.
• Red clover Red clover (Trifolium pratense) is a herb that helps women cope with symptoms associated with menopause such as hot flashes, sweating, anxiety and irritability. Red clover has a positive effect on the cardiovascular system, increases the elasticity and strength of blood vessels and capillary walls, normalises blood pressure.
• Melatonin Extra: contains melatonin, the “sleep hormone” that helps regulate circadian rhythms.

These supplements can help improve sleep quality, but it is important to understand that they are not a substitute for a healthy lifestyle and proper sleep hygiene.

Conclusion: sleep reboot – the way to a healthy lifestyle!

So we’ve had a fascinating journey into the world of sleep and insomnia, from joking “sheep refusing to jump the fence” to serious hormonal rearrangements. Now it’s time to take stock and chart a path to healthy sleep.

Here are a few key steps to help you “reboot” your sleep routine:

• Set a routine: Go to bed and wake up at the same time, even on weekends. Your biological clock will thank you for it.
• Create a bedtime ritual: A warm bath, reading a book, light meditation – find something that helps you relax before bed.
• Turn your bedroom into a sleep oasis: A cool, dark, quiet room is the perfect place for quality rest.
• Say goodbye to gadget screens before bed: Try not to use gadgets an hour before bedtime. Instead of scrolling, try stretching.
• Watch your diet: Eat a light dinner 2-3 hours before bedtime and no caffeine in the afternoon.
• Move: Regular outdoor exercise will help you sleep better, but avoid vigorous exercise just before bedtime.
• Manage stress: Learn relaxation techniques such as deep breathing or progressive muscle relaxation.
• Be careful with daytime naps: If you must take a nap, limit it to 20-30 minutes and no later than 3pm.
• Use natural remedies wisely: Supplements can be helpful, but remember to consult your doctor.
• Be patient: Building new habits takes time. Don’t expect instant results.

Remember that healthy sleep is not a luxury, but a necessity. It is the foundation upon which your physical and mental health is built. By investing time and effort into improving the quality of your sleep, you are investing in your overall well-being.

And lastly, if despite your best efforts, sleep problems continue to haunt you, don’t hesitate to seek professional help. Sometimes the “sheep” need the help of an experienced “shepherd” to find the right way over the fence into the land of healthy sleep.

Sweet dreams and wakeful awakenings to you!