To sleep, to dream. Perhaps? The natural hormone production of Melatonin declines with age. All that restful sleep we had in our youth is now harder to obtain as we age. The Mayo Clinic tells us the production of the hormone melatonin in our brain connects to time of day. This hormone peaks in darkness and decreases with light which is the sleep-wake cycle. In scientific terms, it is the circadian rhythm or circadian cycle within a 24-hour internal clock. When the circadian cycle is disrupted, sleep patterns become erratic or worse, nonexistent. Lack of melatonin production leads to sleep disorders.

How do I know I have Insomnia?

Commonly know as “laying in bed staring at the ceiling,” insomnia is a sleep disorder where you have trouble falling asleep or staying asleep. It can be acute (short-term) or chronic (long-term). Getting less sleep than seven to eight hours can fall in this category of sleep disorder. During your wake hours, an insomnia sufferers will experience a difference in quality of life such as low energy levels, altered moods and decreased overall health.

Acute Insomnia

The onset of an unexpected stressful situation or a personal traumatic condition will produce short-term insomnia. The insomnia in an acute situation may resolve on its and the sleep-cycle returns to normal. During this time, nighttime symptoms will manifest as difficulty falling asleep, staying asleep, or waking up too earlier than a good seven to eight hours. Acute insomnia will also cause a dragging feeling during wake hours.

Chronic Insomnia

Long-term chronic insomnia lasts for months. As we age, medications and other medical conditions contribute and play a role in sleep patterns. Since production declines as we age, it is inevitable. It is hard to say if it is age or insomnia but known symptoms are deficient focus, lack of attention, remembering simple tasks. Of course, chronic insomnia sufferers share the same symptoms with acute sleep sufferers just add depression and anxiety to the list.

Acute and Chronic Insomnia: What can you do on your part?  

Advice abounds for getting into a good sleep schedule. Building good habits will promote better sleep. Just like a toddler, it is best to keep the sleep area for just that purpose. Minimize other activities in this area to make the environment more appealing for relaxation. For example, a Himalayan salt lamp in the room is said to diffuse light and mimic sunset. Another benefit is the Himalayan salt lamp claims to ease stress, anxiety, and depression which is beneficial as we are getting these from not sleeping. Add a diffuser with essential oils. Lavender and chamomile top the list for relaxation. The best blend of oil for sleep is lavender, roman chamomile and neroli. An aromatherapy side benefit here is the nighttime ritual of inhalation calms the nervous system and reduces anxiety. A Sleep Foundation study concluded aromatherapy and goes a step further to say there is a greater reduction in anxiety when paired with music.

This may be counterproductive here since we are told to keep our cell phones and tablets at a distance due to distraction and blue light, but it is worth mentioning. Audios can be a great talk-down. If you do not have the Calm app, not to worry, there are plenty others. You Tube is free if you can work around the ads and commercials. What happens when your sleep habit works against you? Change it up. Variety is a helpful alternative here for your mindful sleep practice. When the sleep hypnosis is not working anymore, mix it up, change over to a sleep story to keep you engaged. In the sound genre there is sedative or ambient music, waves, or just a constant stream of background noise. What works one night, may not work the next.

Staying as active during the day, whenever possible, helps support nighttime sleep. There are also things to avoid as the day gets later that will support good sleep habits. Things to avoid in your daily wake routine, particularly closer to bed, are caffeine, large meals, and beverages. This will be beneficial in staying asleep throughout the night as it reduces the trips to the bathroom. Let’s talk about alcohol because, on the surface, it seems like it is a viable solution to sleeplessness. After all, alcohol acts as a sedative, slows down the brain function and has a relaxation effect, pass-out effect, if in excess. I drink; therefore, I sleep. According to the Sleep Foundation, just guessing has a point here, with all their case studies since 1930 on alcohol and sleep. Made your point, there is a distinct difference between alcohol induced depressant sleep and a natural night’s sleep. If you are looking for sedative type sleep, there is a more natural approach. Cedarwood oil has a chemical compound know as cedrol which mimic the sedative

A Melatonin Supplement

Sleep experts at Johns Hopkins say that melatonin supplements, or sleep aids, are increasing in popularity. Available over the counter (OTC), melatonin supplements are used to treat people 55 and over. A recommended dose to start is 1-3 milligrams. There is no substantial benefit to any dosage over 5 milligrams. It is better to take a smaller does that is time released. A higher does may contribute to next-day grogginess.

Melatonin, classified as a formulated dietary supplement, comes in differing forms. The delivery system, formulation, can be pill or capsule, liquid, and even gummy. Trust your supplement source for as pure melatonin as possible. To do this, when reviewing labels for purchase, if the USP Verified statement appears, then the formulation of the product meets the U.S. Pharmacopeial Convention requirements. The American Academy of Sleep Medicine study showed melatonin content concentration levels varied from 83 percent less to 478 percent more than the label stated. There are other fillers such as magnesium and calcium. Both have a calming effect but are not the same as melatonin. The National Library of Medicine, from their study, concluded that melatonin did not meet label claims within a ten percent margin in 71 percent of the supplements evaluated. Some were even tested for serotonin, a controlled substance.

Whatever your route to better night’s sleep, it is best to check with your doctor especially if taking other medications.